High volume every 7 days??

[ironwill]

Do most of you folks do high volume trng 1 bodypart per day, or are you doing more hi intensity and lower volume hitting every bodypart 2 times per week...I have been mostly doing the latter, and wondering if i should switch it up a bit to a more hi volume approach and really taxing everything 1 time per week...
Just getting back to going full bore as of 2 weeks from now, just putting my plan together for next yr....
Appreciate your input and experiences guys..
Thanx in advance..

[natenator]

off season I am generally a high volume type of guy, legs (quads and hammies) 30-35 sets, back, 25ísh sets, chest, 20 sets, etc.

This prep is the first time I've done something differently and it appears to be working out well which is basically an inverted pyramid where you start heavy for fewer reps then decrease weight as sets go on for higher reps.

I'm finding this an interesting shock to the muscle and strength seems to be increasing each week which doesn't seem right for dieting and nil carbs lol Case in point I put up 315 on BB incline the other day, 495 on deads, etc.

I may considering stick with this type of style for a bit once prep is done and winter hath arrived...

[ironwill]

cool, so basically you would warm up a bit, then go straight to highest weight you can move, then drop a few lbs , get your wind back, then up your reps with a lighter weight for next set and do a couple of drops then move on to next exercise???

How many exercises per bodypart are you doing??

When i do low volume i am only doing 2 exercises per BP, but doing it 2x per week...
so you hit it once per week, with 4 exercises??Or something along those lines??
Thanx...:)

[natenator]

cool, so basically you would warm up a bit, then go straight to highest weight you can move, then drop a few lbs , get your wind back, then up your reps with a lighter weight for next set and do a couple of drops then move on to next exercise???

How many exercises per bodypart are you doing??

When i do low volume i am only doing 2 exercises per BP, but doing it 2x per week...
so you hit it once per week, with 4 exercises??Or something along those lines??
Thanx...:)

Correct on warm up then heaviest set, rest, drop some lbs and hit it again, rest, drop some lbs and hit it again.

In my prep training 4 exercises per major, 3 per minor BP.

Offseason when I do volume you must ensure you are eating to support such volume as workout are long and intense and without proper calories injuries WILL occurr. Been there and done that :(

[LIVEHARD]

I do a high volume 2 day on one off cardio on the off days

Example

Day 1/ back lower back
Day 2/ shoulders biceps
off cardio fasted
Day 3/ Legs
Day 4/ chest triceps
off cardio fasted
Sunday off nothing cheat day for diet also

Large muscle groups 12-15 sets heavy 6-10 reps
smaller groups 8-10 sets 6-10 reps

warm-up set not included

also i go to failure and past on the last set of each exercises

heavy sets first after warm up dropping Lbs as needed I try to never sacrifice form for Lbs lifted

[MikeyFXD35]

I am doing;
Day 1 - Chest triceps
Day 2 - Legs
Day 3 - off
Day 4 - Shoulders
Day 5 - Back Biceps
Off
Off
I am getting great results from this, I use to be on
Day 1 - Chest, shoulders, triceps
Day 2 - Back Biceps, Legs
Off
Repeat then off off
This worked in the beginning but I quickly stalled out, over training I think, 7 day recovery may sound like a lot of time but it will allow you to really push your workout every time. One more thing, I dont count..reps or sets, I go until my body tells me its done.

[JonnyO]

I'm looking into a 3on, 1off, push pull split. Day 1 chest/shoulders/tris, Day 2 Back/rear delts/bis/forearms, Day 3 legs. Still not exactly sure what I'll be doing yet just putting some ideas together in my head and figure out what I want to focus on and bring up.

[natenator]

I am doing;
Day 1 - Chest triceps
Day 2 - Legs
Day 3 - off
Day 4 - Shoulders
Day 5 - Back Biceps
Off
Off
I am getting great results from this, I use to be on
Day 1 - Chest, shoulders, triceps
Day 2 - Back Biceps, Legs
Off
Repeat then off off
This worked in the beginning but I quickly stalled out, over training I think, 7 day recovery may sound like a lot of time but it will allow you to really push your workout every time. One more thing, I dont count..reps or sets, I go until my body tells me its done.

you didn't overtrain - you under ate :)

[LIVEHARD]

Note i just came off a 5 day split with great results

1- chest / cardio 20min low Int.
2- back / cardio 20 min low Int.
3- off
4- shoulders / 20min cardio low Int.
5- legs
6-arms / 20min cardio low Int
7- off

I switch between a 4 and a 5 day split every 6 weeks with a 4 or 5 rest period between the switch

I think the body needs a low volume as well lighter with higher reps.

Our tendons and joints need a break especially as we age

especially when injury's occur ( and they do )

example

1-chest triceps
2-back biceps
3 legs shoulders
4 off
5 repeat or a second day of rest depending on how you feel
All off days have fasted cardio low Int. for 45 min

[C-money]

I beat the hell out of my bodyparts then let em fully recover for a week:bch

[ironwill]

I'm looking into a 3on, 1off, push pull split. Day 1 chest/shoulders/tris, Day 2 Back/rear delts/bis/forearms, Day 3 legs. Still not exactly sure what I'll be doing yet just putting some ideas together in my head and figure out what I want to focus on and bring up.
This is what ive been doing for awhile now,
Chest, shoulders, tris
back, bis
Legs
day off and repeat...Its working well, but i think i want to try something different again for awhile...
I do lower volume with heavy weight.....

Thanks for replies so far guys...

[MikeyFXD35]

you didn't overtrain - you under ate :)

You may be right, when I first started many years age the gym owner put me on weight gainer, it worked but then the weight started to turn to fat and I have cut back ever since. Now I am back in the eating game but without the weight gainers.

[GYMBRAT]

if work is slow like now, I destroy my body one body part per day, giving each part a full wk to recover from the murderous workout I give it.....I also switch my routines up every 2-3 mths just to break through any sticking points and also to re-shock the body into growth again, seems to work quite well for myself

[Drummer]

Hey Will -
I like the heavy intense low rep training too because I get the most gains. I train 5-7 rep ranges to absolute faliure, 2-3 sets per heavy compoud. I find i can do it a couple months, or more if cycling.

After a couple months of that and i start to feel a bit beat up, i switch to the high volume, more days at the gym routine for a month or so. I find when i go back to heavy training again, i can break plateaus and i feel re-energized. It also keeps my training fresh and keeps me motivated. JMHO, its not like you really need much advice ;)

~D~

[Drummer]

Oh yea... i did pull/push days and they were killer, only lasted a month or 2 before i felt burned out.

~D~

[ironwill]

Thanks drummer...:)

[GYMBRAT]

ooooo

[LIVEHARD]

Oh yea... i did pull/push days and they were killer, only lasted a month or 2 before i felt burned out.

~D~

same X2 I couldnt eat enough to stay strong after 4 weeks


I find if you try something for 4-6 weeks take a week off between routine change. people forget to rest and heal remember a week off you can still go to gym just do three - five sets pert body part 12-15 reps at 80 % never go to failure on rest weeks