high volume - high frequency

[heavy_duty]

any of you guys get big arms, legs or chest from working that body part often and lots of sets?

I have been seeing some dudes at the gym workin the shit out of their arms and the bastards have big ass arms. (seems like they work bi's 3x a week)

I have always subscribed to the "dont over train the arms" theory. (same said for abs)

thanks

 

[ninesecz]

here is my theory on that . they say only train each body part once a week. but have you ever seen for instance a guy who does roofing for a living? I know a couple guys that are pretty fukin big and they dont train just carrying bundles of shingles up a ladder all day have huge arms big legs and and good sized shoulders. I dont think it is bad to do arms 3 x a week as long as you dont kill your arms everytime you do them

 

[heavy_duty]

true that.

I forget not everybody trains to failure every work out.

 

[gettnlarge01]

If you recover quick enough to do it go ahead.At one time I was training legs twice a week with great results!!

 

[blut wump]

It's all a balance between intensity (% of 1-rep-max), volume (sets and reps) and frequency (#days per week). Olympic lifters, for example, often squat six days per week and often with morning and evening sessions but they'll do most of their work with relatively light weights.

My own rule on arm work is that it doesn't interfere with the large, compound exercises. It's not worth it to me to work biceps in isolation if it'll interfere with rowing or pullups, for example. Arms get a lot of stimulation just by being used in pressing and pulling exercises.

 

[OMEGA]

I am a fan of High intensity, Hi volume workouts AMD frequently.......

so many are friggen pussies in their training..........

I also believe that lifting TOO heavy is idiotic as well if you say your a bodybuilder

 

[theprofessor]

I am a fan of High intensity, Hi volume workouts AMD frequently.......

so many are friggen pussies in their training..........

I also believe that lifting TOO heavy is idiotic as well if you say your a bodybuilder

im not so sure if im buying that.... look at ronnie coleman for example...

 

[OMEGA]

im not so sure if im buying that.... look at ronnie coleman for example...

I meant to heavy relative to what you can actually do

 

[theprofessor]

I meant to heavy relative to what you can actually do

but you should always be trying to increase your weights... im sure ronnie didnt start of anywhere near what he's at now...
...i dont think there is such thing as working out too heavy... either you make the lift or you fail... if you make the lift... you get stronger and progress... if you dont... you try again...

 

[blut wump]

I meant to heavy relative to what you can actually do

Just so that we're all on the same page with terms...
That's what we call "high intensity"; a high percentage of your one-rep-max, ie heavy to what you can do.

If you push volume, intensity and frequency to high levels then you run into over-reaching then overtraining. Your body will call a halt to your workouts. As I mentioned in my earlier post, any workout program needs to find a balance in the ways that it manipulates those variables.

Of course, you then meld in the extra variables of food, rest, gear each of which helps to control your tolerances to the overall workload built from intensity, volume and frequency.

The majority of people who consider themselves to be bodybuilders tend to run low intensity, high volume workouts with many visits per week but low frequency on any given bodypart, often just once per week.

Strength athletes tend to work high frequency (on a lift rather than a muscle group) along with moderate to high intensity and moderate to low volume.

 

[boston789]

I follow a pretty simple rule. When I am on AAS I lift high intensity (heavy weight) when I come off (like I am right now) I do high volume (lower weight, more reps) It works out great let me tell you. You have to change the way you do things every few months to continusouly shock the muscles. I wasnt getting as sore as I did for a while while lifting heavy so then I changed and I got sore as hell lifting lower weights but ALOT more reps. When I do heavy I usually do it until failure. When I lift lower weight I usually follow at 20/15/12 or sometimes 25/20/15 depending on what exercise. I strongly suggest this routine; it works great in respect to my cycles and whatnot.

 

[heavy_duty]

by increasing the time under load you're actually working the muscle more (deeper inroad) that is why you are sore with your 25/20/15

I follow a pretty simple rule. When I am on AAS I lift high intensity (heavy weight) when I come off (like I am right now) I do high volume (lower weight, more reps) It works out great let me tell you. You have to change the way you do things every few months to continusouly shock the muscles. I wasnt getting as sore as I did for a while while lifting heavy so then I changed and I got sore as hell lifting lower weights but ALOT more reps. When I do heavy I usually do it until failure. When I lift lower weight I usually follow at 20/15/12 or sometimes 25/20/15 depending on what exercise. I strongly suggest this routine; it works great in respect to my cycles and whatnot.

 

[thelion2005]

Old school hit the entire body 3 times a week. It took 2 hours.

Then I saw splits where the entire body was hit over 2-3 days with a short rest following.

Now I see 5-6 days splits with the body hit once a week.

As this trend occurred over 60 years, the use of aas increased at the same time. The weights lifted climbed as did body weight. I'd reason there was a connection.

When a do a cycle of 500 mg a week, I can easily hit the entire body over a 3 day split and gain size and strength. I literally have to schedule rest days or I'll just keep going.

 

[OMEGA]

almost every bodybuilder near comp time cuts back on weight
and does more volume which hence give them the "bodybuilder look"

Jay does this,

and Dorian said, had he to do it again he would have NOT tried to increase poundages when cutting........( speaking about his Bicep and later Tricep tears)

 

[timtim]

heavy weight is necessary to grow. periodizing your routine with all the training styles would reap the most benefit.

 

[bicepts101]

good thread ......i like high frequency high intensity low volume....like 8 sets of chest 2-3 times a week

 

[Mr.Mars]

sorry to dig up an old thread but yeah most people at the gym are fucking pussies and it really all comes down to how hard are you willing to work for your physique?

I definitely see a lot of guys who look the same after 3-4 months. And these are guys following different routes. 1 guy might be doing HIT, another some standard 1 body part a week shit and so on and so forth. It all has to come down to hard work and thats all there is to it, and of course listening to your body and finding what works for YOU! Right

Personally I'm having a lot of fun doing high frequency training. Some days I go with maximum weights 1-3 reps. Other days 8 reps. Some days I start off with low reps, then pyramid down. That works for me. Training twice a day can be done, so if anyone is out there sitting at home and wanting to hit the gym more.. Well try it out. Whats the worst that can happen? If you really feel like doing it, that must be combination of your MIND and your BODY telling you that this shit can really work for ya, so odds are you will see incredible results.

Just sayin.. lol.. bro-science rules piss me off, and there's so much of it when it comes to bodybuilding and even people at the gym who don't know any better or are just stuck in their own ways.