Volume and Frequency

[Jimihendrixq]

What sort of volume and frequency are you bros using, and what are you hoping to achieve from that program? I started bulking a few weeks ago and have been doing crazy volume since I now have much more energy being on a surplus. Essentially I start with heavy compunds and move into higer volume accessory work after that. I posted a log if you want to get an idea, basically just add more iso work/volume to the end of my old routines.

 

Right now I'm training everything twice a week on a 3 day split. For the most part 20 sets per bodypart varying from 4-12 reps a set depending on exercise. Looking to build size and strength currently.

[Bjorn]

20 sets?

 

I mix it up most of the time. Currently I'm doing 4 sets of 6-10 reps on maximum strength for every body part and I end with doing 18 to 24 reps on 50% of the max. weight I can lift. Of course I do a quick warming up first before I do all this.

 

Three day split training everything twice a week is decent, if you want to grow you really want to train everything atleast twice a week. Be sure to do a lot of different exercises each time, don't let the muscle get used to a certain weight / exercise. Gradually increase the weight tho.

 

You can either train on max. weight you can lift every time or mix it up by doing max. reps on half of your max. weight to simply exhaust your muscle. It's good to suprise your muscles once in a while.

[Manz]

I click on my sound settings and put it on the volume I like.

[Jimihendrixq]

Meaning 20 sets total. Typically 4 working sets of 5 different exercises per body part. Not sure if I made that clear. And yeah I do mix things up, e.g. one back day I focus on rowing movements and the next on pulldown type movements.

[Steroids]

i don't train with that amount of volume and i'm on steroids. 

 

your central nervous system won't put up with that for long.

[Jimihendrixq]

Can you elaborate on that? You always hear about overloading the CNS but I've yet to hear a good explanation on how that happens and what the adverse effects are.

 

Also, I plan on mixing it up by doing heavier weight, lower volume occasionally to avoid this.

[Rihana Pm Me]

if you're natural you can only grow so fast, 3-4 sets of 8-10 reps of moderate intensity of bench/row/squat and then a set or 2 of bi/tris/rear delts/med delts two or three times a week will get you all the gains you need. 20 sets per exercise is just a waste of time.

 

for the lifts you're looking to gain strength in focus on working in the lower rep range just make sure to include more sets to compensate for the loss of volume per set.

 

or if you're actually serious about strength get on a program.

Edited August 17, 2014 by -Dave

[Jimihendrixq]

Not looking to be lectured my dude. I appreciate good advice but I've been doing this for a long time. I was hoping to get other people to state what they do and why...guess that's not gonna happen

[Hitter]

  On 8/17/2014 at 1:06 PM, Jimihendrixq said:

Not looking to be lectured my dude. I appreciate good advice but I've been doing this for a long time. I was hoping to get other people to state what they do and why...guess that's not gonna happen

Everyone responds to different aspects of training in different ways, I personally have found in my last five years of training that my body really only responds to higher volume you may also be similiar keep it up mate

[Ollie]

Push/Pull/Legs has worked beautifully for me for the past year or so, still currently doing it.
I do 3sets x 6-12reps of 5 exercises for each day, and go between 4 and 6 times per week depending on work shifts (& uni work when i'm at uni)

[Dripz]

14-16 Sets. 3-4 Different Exercises, Switch exercises between sets to hit different angles of what you are working on.

 

1 Set = 6-12 Reps.

Edited August 20, 2014 by Papa Dripz

[Ready Ok FOE]

10-20s