High volume training

[Italianguy87]

The next week i want to start training in high volume,so i prepared this schedule for the next week:

Day one

Chest

Flat bench 8 6 6 4 2'
Incline dumbbells press 6 8 8 10 90"
Chest dips 4x6 90"
Cables cross-over 4x12 60"

Shoulders

Smith-machine behind the neck press 8 6 6 4 2'
Dumbbells lateral raises 4x8 90"

Triceps

Ez bar french-press 4x8 90"
Ez bar push-downs 4x12 60"


Day two

Back

Front lat pull-downs 10 8 6 6 90"
Rear lat pull-downs 4x8 90"
T bar row 10 8 6 6 90"
One arm dumbbell row 3x8 90"
Barbell shrugs 4x12 60"

Biceps

Barbell curl 8 8 6 6 90"
Preacher curl 3x8 90"
Dumbbells hammer curls 3x10 60"


Forearms

Dumbbell wrist curl 3x12 60"


Day three

Legs

Barbell squat 8 6 6 4 2'
Inclined leg press 6 8 8 10 90"
Leg-extensions 4x12 60"
Leg-curl 6 8 8 10 90"
Seated calf-raises 6x15(very slow) 60"

Abs

Crunch 4x15 60"
Leg-raises 3x15 60"
Abdominal-machine 3x15 60"





So waht you think about this schedule?
Have someone any advices?!

[Ritch]

Too much volume. Not enough hamstring exercises. You will need some standing calve raises as well. I really think if you`re doing that much volume for chest you can`t be training hard.

[JonnyO]

I think you have volume training mixed up, its volume per bodypart, not as many body parts per workout. Try 2 warm up sets and then 4 working sets and get the reps in the 8-12 range.

I would take out arms from the day 1 & 2 workouts and make a day 4 for arms on their own.

It looks very similar to my schedule, chest/shoulders, back, legs, arms.

[Italianguy87]

In this periods i'm very busy,so i can't train 4 times a week,but probably it's better if i do:

Chest and shoulders;
Legs;
Back and arms.

or:

Chest and back;
Legs;
Shoulders and arms.

Or:

Chest and arms;
Legs;
Back and shoulders.

What you think jonny?

It's not too much the range beetween 8-12reps for a mass period,maybe for the complementary excercises,but for the basic excercises i think it's better a 6-8 reps range.
Anyway,thank you for your advice,and if you have some others advices,let me know.

[Ritch]

If I were you I`d go with the 4 way split, and still train 3 times a week. This means you will be training every body part once every 9 days.

[tiramisu]

Does anyone actually grow on volume? I did it for a couple of years and never got past 185.

[Kaly11]

Does anyone actually grow on volume? I did it for a couple of years and never got past 185.

i hope this isnt true haha im doing higher volume training because i never have before and wanted to see if there were any positive results.

[Italianguy87]

If I were you I`d go with the 4 way split, and still train 3 times a week. This means you will be training every body part once every 9 days.

Ritch,you know it's not a bad idea,so next week i'll start to train with this split:

Chest and shoulders;
Legs;
Back;
Arms.

I'll do the abs probably one day yes and one day no.
Thank you very much for teh good idea.

[Ritch]

Ritch,you know it's not a bad idea,so next week i'll start to train with this split:

Chest and shoulders;
Legs;
Back;
Arms.

I'll do the abs probably one day yes and one day no.
Thank you very much for teh good idea.

Just try to keep as much room between legs and back if possible. On some weeks though due to the nature of the rotation they will come closer. But I`ve done a split where I trained everything every 9 days and it worked very well.

[tiramisu]

i hope this isnt true haha im doing higher volume training because i never have before and wanted to see if there were any positive results.

This was true for me. I am told volume training works for some but it wasn't until I a 5x5 program that I saw some results. Rippetoe's starting strength was even more effective a few years later. But then again that's me. I also "believe" that most people will grow better on a 5x5 or Starting Strength a beginners but I'm sure someone will chime in and say Volume let them put significant muscle.

At an intermediate level I'd pick starr's 5x5, rippetoe/pendlay(?)'s texas method, wendler's 5/3/1 or DC

There are two types of hypertrophy (ignoring the semi mythical hyperplasia) - myofibrillar and sacroplasmic.
Volume training emphasizes the liquid volume without changing strength much.
Strength training emphasizes the number of myofibrals (the little machines that make your muscle strong).

The problem I have with volume training is you can only puff the muscles up (so to speak) so much and then you are maxed out and as you aren't any stronger you won't really be doing much if anything for myofibral hypertrophy. I suppose the same can be said of myofibral hytrophy in reverse but it takes a few years to reach that point.

I think I would save volume training for recovery or precontest/beach as an icing on the cake rather than treating as the cake.

Of course I could be entirely wrong.




Let's wait and see... any takers?

[Italianguy87]

Ok now i try to post my routine:

Day one

Chest

Flat bench 8 8 6 4 2'
Incline bench 4x6 90"
Peck-deck flies 4x8 60"
Dumbbells flies 4x8 60"

Shoulders

Smith-machine behind the neck press 4x6 90"
Side laterals 4x8 90"


Day two

Back

Front lat pull-downs 10 8 6 6 90"
Rear lat pull-downs 4x8 90"
T bar row 10 8 6 6 90"
One arm dummbbell row 3x8 90"
Iperextension 3x12 60"
Barbell shrugs 3x12 60"


Abs

Upper abs 6x15 60"

Day three

Legs

Squat 8 8 6 4 2'
Leg-press 4x8 90"
Leg-extension 3x12 60"
Leg-curl 4x6 90"
Seated leg-curl 3x10 60"
Seated calf-raises 6x15(very slow) 60"


Day four


Biceps and forearms

Barbell curl 8 6 6 4 90"
Incline dumbbells curls 3x8 90"
Dumbbells hammer curls 3x10 60"
Dumbbell wrist curls 3x12 60"

Triceps

Close grip bench press 10 8 6 6 90"
French-press with ez bar 3x10 90"
Push-downs with ez bar 3x12 60"

Abs

Lower abs 6x15 60"



Aren't know if this routine will can be good,i have a little bit insecurity about the fourth day,if someone have any advices,please let me know.

[Ritch]

Add another type of pulldown exercise and it looks alright.

[Italianguy87]

Ok,ritch i added another pull-down excercise,now i'll post the schedule on my diary and on Monday i'll start my training,thank you for everything:tu!!!