Low volume VS High volume training

[Sharks12]

I was just wondering which kind of training you guys prefer? I am currently doing low volume and to be honest, I don't like it at all! I feel like I could be working out longer and tearing up my muscles more. I don't even break a sweat when doing low volume. I used to do high volume and it seemed my body responded very well, but when I posted what I did (this is about a year ago) everyone asked why the hell I was doing it so I changed, even though I was making gains. I am considering switching back to working out more then 3 days a week and adding more exercises. What do you guys prefer and what do you think of my change?

[SylviaM]

What is your training split like?

[Delt King]

Low volume with low intensity = 0 results. lol you need to up the intensity another 150% and eat more to grow.

[cog]

Can't break a sweat during a set of squats?

[TopHatPlus]

3hours work outs
every muscle is worked until DEAD!
work out every other day - giving myself 16 hours of sleep and a day to recover from my workout


i started with chest on the bench presses i'll do 135 x 5, 185 x 3, 205 x 3 and back down, then abs, then incline bench and so one doing abs between every workout giving myself like 3-5 minutes of cool down between sets.
after about 2 1/2 hours of this i end up working my shoulder again and after doing 3-4 bench presses (dumbbell in cline flat, bar bell incline flat, arnolds, low row, rope for triceps) i do standing bar bell shoulder presses at 135 x 5 (about 3 sets) which is my body weight so its quite a workout for me, and i'll do hand stand push ups (probably 20 or so) and lifting a 45 lb plate with my arms straight over my head and then some stretching and dips because my arms are super exhausted and i got like 8-20 sets of abs in on all different machines (leg raises, decline bench, ball) and i feel fantastic when i leave (exhausted) it has helped me huge at work because i am not exerting nearly that much effort but give me great endurance over the day and my muscles are growing at a very intense rate! and i consume about 150 grams of protein on gym days and 100 grams on non gym days.

i found qworking 1-2 muscle groups per visit and going every day was just not cutting it!

[Talo]

Low volume / heavy weight for me !!

[cog]

Low volume / heavy weight for me !!

Do you break a sweat?

[Sharks12]

I didn't break a sweat because I would do:

Workout A:

Bench press 3x5
Chinups 3x10
Military Press 3x5

Workout B:

Squats 3x5
Deadlift 3x5
Weighted Situps 3x10

I just don't like it much. I think and feel high volume is a better fit for me.

[fathead]

i would really advise you reassess your training protocol bud

[SylviaM]

I'm going to have to agree with DeltKing here!

Intensify and start eating=growth

[Curt Griffin]

I like a decent volume and moderate to heavy weight ....I find that without a decent rep range my body grows but balloon like. The higher volume leaves me with a denser big look. But I guess different strokes for different folks. Also I have to change it up ferequently to keep the muscles guessing! And when I go to heavy I end up with injuries and they're the worst setback in my opinion. I also agree with intensity and eating, so key! Kinda like what we're told at school growing up, if you give it your all every time in the gym yoou'll see some serious results, it's a place to work not chit chat!

[JacktheThriller]

I also agree with intensity and eating, so key! Kinda like what we're told at school growing up, if you give it your all every time in the gym yoou'll see some serious results, it's a place to work not chit chat!

This is just wrong. If you give it your all every time you step in the gym you will burn out in a few weeks and your gains will stop. Cycling intensity is the only way to achieve gains at any level besides beginner. Frankly, you need to read some training theory because your ideas are quite ignorant. Low rep work is a workout that can provide a sweat if your not one of these modern lifters who use 60% of max for 5 reps or 30% for 12 reps, anything to avoid straining yourself too hard. If low reps aren't getting you stronger you are doing it wrong. It is easier to build strength using low reps, this is a physiological fact.

[O-Train]

I've been doing wk 1 75%, wk 2 85%, wk 3 95% with a deload week afterwards. Squat day, deadlift day, bench day, mil press day with some accessory work. Low volume, train to failure. I'm liking it so far.

[Sharks12]

I'm going to design my own routine, specializing in building arms probably for 4-6 months. I'm not doing arms just because there the most popular muscle on the beach besides a chest. Everything else is starting to get muscle besides my arms and it's just weird looking! I read this article and it looks like I could work my arms twice a week with one day being heavy and another being light. Here's the article. Thoughts?

http://www.wannabebig.com/training/backside-of-the-arm/

[Talo]

Do you break a sweat?

You bet I do.

[Sharks12]

Hey guys. Just made a new split, really thought this through and tried hard to make one that will work for me and I think I finally got it.


Monday - Chest/Back

Tuesday - Legs

Wednesday - OFF

Thursday - Biceps/Triceps

Friday - Shoulders/Abs

What do you guys think? Thanks.

[Talo]

So what are the sets and rep range ?

What percentage are you going to be using ( weight ) ?

Personally I don't think arms need there own day, but that's just me :)

[Sharks12]

Me either, it's just there lagging the most, and when I had an arm day it gave them significant growth.

So what are the sets and rep range ? - 3x5


What percentage are you going to be using ( weight ) ? As much as I can handle without failing on last rep, will be very close to failing on last rep, though for MOST exercises.

[Talo]

As much as I can handle without failing on last rep, will be very close to failing on last rep, though for MOST exercises.

How long do you plan on running it like that ?

If your going at it from day one with a high % than you will not last long or atleast you wont make very much strength gains.

Do your self a favor and take one week to get your 5RM - then start using set percents - something like O-train laid out. This will get you some good strength gains.

I assume you are going to focus on compound exercises ?

[Sharks12]

how should i be using percentages? i know my 5rm

[Talo]

If your main goal is strength and you want to progress you should.

I can't see how you can continue to build strength if your going full out all the time.

you should take a look at Bill Starr's 5x5 ( google it ) it's a very good program and it's laid out perfectly.

[Sharks12]

it looks alright...just not what im interested in.......damn this is hard lol

[Talo]

It's not too hard , your just making it hard.

Just get in and lift shit !! :) you will soon see what you like and what you respond too.

I spent many years lifting in the higher rep range. Once I may the switch to powerlifting style training I never went back.

[Sharks12]

but in my routine im doing how i want and what i want with working all body parts 4 days a week all 5 reps which is relatively low. may switch the order though so some muscles are not tired for the next workout

[JacktheThriller]

what r ur lifting poudages right now

[Talo]

but in my routine im doing how i want and what i want with working all body parts 4 days a week all 5 reps which is relatively low. may switch the order though so some muscles are not tired for the next workout

if you do the basic squat,bench,deadlift your hitting all body parts too.

[Curt Griffin]

When I mean give it your all I mean your effort in the gym. Not the way you workout, I mean more or less not slacking or taking it easy. Sticking to whatever your workout plan is and dedicating yourself to it. JacktheThriller I think your reading a little to far into my comment. But by the way don't claim to know all anyhow. I myself am am involved in the forums to read learn and evolve.

[Sharks12]

what r ur lifting poudages right now
Very low. My body is very lanky and I have long limbs.

if you do the basic squat,bench,deadlift your hitting all body parts too.
True, but I also like complimenting the compounds with some isolations.

When I mean give it your all I mean your effort in the gym. Not the way you workout, I mean more or less not slacking or taking it easy. Sticking to whatever your workout plan is and dedicating yourself to it. JacktheThriller I think your reading a little to far into my comment. But by the way don't claim to know all anyhow. I myself am am involved in the forums to read learn and evolve.
Thanks man.

[Blitz-Test]

I didn't break a sweat because I would do:

Workout A:

Bench press 3x5
Chinups 3x10
Military Press 3x5

Workout B:

Squats 3x5
Deadlift 3x5
Weighted Situps 3x10

I just don't like it much. I think and feel high volume is a better fit for me.

Urdoinitwrong

First of all, low volume is best down in a 5 day split, and how are your legs going to grow with only 15 reps of squats?

Also are you actually doing a weight that is in the 5 rep range, alot of guys i see doing 5x5 and such are doing weight they can push 7-8 times, your fifth rep should be killing you and typing require a spot or a slight cheat to push it...

Heres my go-to low volume routine

Chest:
Bench 5x5
Incline BB Bench 5x5
Flies 3x6-8

Back:
Pull-Ups 3x6-8 Weighted
Deadlifts 5x5
Lat PullDowns 3x6-8
Rows of any sort 5x5
Shrugs 5x5

Shoulders
BB Seated Press 5x5
Front Raises 3x6-8
Lateral Raises 3x6-8

Arms
CGBP 5x5
Barbell Curls 5x5
Overhead Skull Crushers 3x6-8
Preacher Curls 3x6-8

Legs
Squats 5x5
SLDL 5x5
Leg Press 5x5
Lunges 5x5

Every set should have a weight increase, and ever last set you should have to force the last couple reps almost failure.. This isnt super low volume, but its no where near high volume

Rest times shouldnt be more than 2 minutes a set, or 5 minutes between exercises

[Sharks12]

That sounds good. I think I will try some high volume (not overkill) for a few months working on a 5 day split, just to see how my body will respond.