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Some findings to report on High Volume training over the last several weeks
So the split I have been running has been
Chest/Back
Arms/Delts
Legs
Abs 3x a week
Chest/Back
Arms/Delts
Legs
Abs 3x a week
Ran into a couple of things that needed to be worked through.
1. Exercise variety.
2. Volume
3. Rest and recovery
1. Exercise variety.
2. Volume
3. Rest and recovery
Exercise Variety:
I found it ideal to have 3-4 exercises per muscle.
Chest: 2 presses from different angles, and 2 fly movements.
Back: 2 vertical pulls, 2 horizontal pulls
Biceps: 2 barbell for thickness, 2 dumbbell for peak
Triceps: 3 to cover each head, 1 for overall
I found it ideal to have 3-4 exercises per muscle.
Chest: 2 presses from different angles, and 2 fly movements.
Back: 2 vertical pulls, 2 horizontal pulls
Biceps: 2 barbell for thickness, 2 dumbbell for peak
Triceps: 3 to cover each head, 1 for overall
Continued:
Delts: 1 pressing movement, and 2 for medial Delts, 1 for rear delt
Legs: barbell squat, hack squat, leg extensions leg curls and a hip hinge
Abs: leg raises, sit ups, twists, vacuums
Delts: 1 pressing movement, and 2 for medial Delts, 1 for rear delt
Legs: barbell squat, hack squat, leg extensions leg curls and a hip hinge
Abs: leg raises, sit ups, twists, vacuums
Volume:
I found 35-40 sets per muscle per week to be a bit much.
15-20 was a bit too little.
25-30 for me was ideal. Depends on the muscle group. Bigger muscles can handle a bit more but to me, the biceps and Delts need a bit less.
I found 35-40 sets per muscle per week to be a bit much.
15-20 was a bit too little.
25-30 for me was ideal. Depends on the muscle group. Bigger muscles can handle a bit more but to me, the biceps and Delts need a bit less.
Volume continued:
I found that during a workout, 8-10 sets didn’t let me get adequate variety in to hit the muscle from all angles.
But when I was pushing up wards of 16-20 sets a workout, I was losing the pump and it felt like mostly junk volume.
I found that during a workout, 8-10 sets didn’t let me get adequate variety in to hit the muscle from all angles.
But when I was pushing up wards of 16-20 sets a workout, I was losing the pump and it felt like mostly junk volume.
Volume continued:
At 12 sets for arms and Delts I felt I got everything in I needed and the pump was great.
12-16 sets for the other groups I seemed to lean towards the lower end for chest and back, higher end for legs.
Back off and drop sets will significantly add to volume.
At 12 sets for arms and Delts I felt I got everything in I needed and the pump was great.
12-16 sets for the other groups I seemed to lean towards the lower end for chest and back, higher end for legs.
Back off and drop sets will significantly add to volume.
Rest and Recovery:
I think this really came down to tonnage.
The heavier I pushed the weights. The more difficult to recover. Pretty simple.
If you keep weight low you can get away with 60s rest, 0-1 days of rest.
When weight was low I didn’t feel run down at all.
I think this really came down to tonnage.
The heavier I pushed the weights. The more difficult to recover. Pretty simple.
If you keep weight low you can get away with 60s rest, 0-1 days of rest.
When weight was low I didn’t feel run down at all.
Rest and Recovery continued:
Once I started getting heavy with the weights, I started to feel a bit tired going into my next set or session.
Will be trying 90s-120s rest and maybe 3 on 1 off.
Once I started getting heavy with the weights, I started to feel a bit tired going into my next set or session.
Will be trying 90s-120s rest and maybe 3 on 1 off.
Overall, less isn’t always more, but more isn’t always better?
Seems like there’s a sweet spot for me in terms of volume and training density.
Seems like there’s a sweet spot for me in terms of volume and training density.
Some things I learned:
1. Keep your exercises simple.
2. Hit the muscles from all angles.
3. Don’t neglect the rest period, make sure you’re paying attention.
4. Work in different rep ranges, switch things up, but keep between 6-12 reps. Back off sets of 20 here and there.
1. Keep your exercises simple.
2. Hit the muscles from all angles.
3. Don’t neglect the rest period, make sure you’re paying attention.
4. Work in different rep ranges, switch things up, but keep between 6-12 reps. Back off sets of 20 here and there.
5. Don’t be stagnant. Some times you can go 2 weeks straight then 5 days off or 3 on, 1 off. Keep the body guessing.
6. Fewer quality sets, are better than more shitty sets. Sinple.
7. Full range of motion is essential, keep it controlled the whole way.
6. Fewer quality sets, are better than more shitty sets. Sinple.
7. Full range of motion is essential, keep it controlled the whole way.
Don’t be afraid to push yourself.
EXPERIMENT! Only you can know what works for you.
You may respond to high volume, you may respond to low volume.
You may need lots of rest, you may need a little.
No one knows what you need but YOU.
Best way to learn is to try!
EXPERIMENT! Only you can know what works for you.
You may respond to high volume, you may respond to low volume.
You may need lots of rest, you may need a little.
No one knows what you need but YOU.
Best way to learn is to try!
