Low volume high intensity training

[hardrock]

Ok I know this should be on the training board, but it doesn't get enough action. I want as many opinions on this as I can get.


I am changing up my routine so I will hit 2 body parts per workout 3 times a week. I will be doing 2 warm up sets followed by 3 sets to failure(8-12 reps)for each body part. I want to know what the best split would be for maximum recovery, and also the 2 best excercises for each body part, as I will be alternating every other week.


All opinions welcome.

 

[hardrock]

I was thinking something like this;
2 warmup sets for each body part, followed by 3 working sets to failure

Week 1

Mon- chest/back
Flat barbell
Bent over rows

Wed-legs/shoulders
squats
hammer strength presses

Fri- bi's/tri's
Preachers
skull crushers


Week 2

Mon- chest/back
incline barbell
reverse grip pulldowns

Wed-legs/shoulders
leg press
laterals

Fri-bi's/tri's
incline curls
over head 2 hand dumbell extentions


Note: calves, abs, and forearms will be done once a week also

 

[nikolai_bolkov]

You'd only be doing 3 working sets per body part per week...doesn't seem enough to grow...maybe to maintain.

Any reason you want to decrease volume so low? Maybe I'm missing something.

 

[hardrock]

I've been doing alot of reading about high volume and over training lately. Some studies(read it on this site somewhere) have shown that 3 working sets to absolute failure on each set allows for better recoverey. It stated that most of us are over training, especially when off cycle.

Now when I start my next cycle I will increase volume to double or more. I am going to try it this way for at least a month first to see what my results are.

 

[B-legit]

yes,
i have been reading tons on the low volume approach as well. My new routine that i am trying seems to be working well.

 

[Atavis]

Unless it REALLY takes you a full week to recover from 3 sets to failure, then you are taking the HIT methodology WAY to far.

You will likely see regression, or at most just holding on to what you have. However, if you are currently in a state of overtraining that may not be totally true in the short term.

 

[Tim_Bass]

3 or 4 working sets to failure for each muscle group is what always works for me, as long as I'm going 5-8 reps on the big motions like deads, squats, etc. I train abs and calves differently... but I train everything else HIT style and it is much better than overtraining.

 

[hardrock]

Tim-what body type are you, and what does your split look like? Also what are your stats? Have you been doing this long?

 

[MoreBeefPlease]

hamstrings, calves...longer warmup would be good IMO. i used to train HIT style and it was good but i need a pump before i could start.

 

[Realgains]

Hard rock.........you have made the wisest decision of your training career! Low volume with high effort and infrequent training on the basics is the way to go for best results.
It is also important to focus on progressive poundages adding small amounts of weight to the bars each week. Intensity should be a secondary focus but not primary...this is important!
Also many men cannot train with ULTRA intensity even while on roids so be very careful here.

You could go as high as 4-6 working sets while on roids but three would be good too. You could also workout as frequently as every other day on a three way split instead of Mon-Wed and Fri ....but ONLY while on juice and even then you need to be in tune with your body and if it proves to be too much then cut back to Mon-Wed-Fri.

While off roids you want to stick to three work sets and be careful with training to the point were you get stuck in a rep or pushing even further. While natural end a set at the point where you cannot do another good rep and if you tried you would likely get stuck. If is EXTREMELY IMPORTANT to focus on adding small amounts of weight to the bar each week. Small to tiny increases. Also, lowish reps seem to allow for this better. The 2.5 pounders are too much too add wheh the going gets tough.
get some tiny plates www.fractionalplates.com


It is best to keep chest and tri's together and back and bi's together to allow for best recovery.
Shoulders can be done on a different day than chest BUT should be done second in the week. ie; Chest/tri's on Monday and shoulders on Wednesday with legs/low back on Friday.

Check out this good thread on my comments on training for mass.
Do a search for "Important info on volume and intensity"

I have been training for 25 years and have done EVERYTHING UNDER THE SUN. I have done best by far with low volume, infrequent high effort routines on the big basic movements. I got to a 475 bench, 750 Squat and 800 deadlift in this way.

Take a look at how powerlifters and Olympic lifters train even while on gear..they train with much less volume than most bodybuilders and many of them are HUGE.

Seems like Arnolds way of high volume and many days in the gym is still alive and well even after 30 years... and this is why most men fail to get big and strong and many even quit in frustration.

The glossy magazines ARE FULL OF BULLSHIT for the most part UNLESS you are a genetic freak and on large amounts of gear.

Best book on training for the steroid user is "A Warriors Story" by Dorian Yates. Frequency and intensity has to be limited from his approach though while training naturally.
Even Dorian said that he couldn't train all out for more than 6 weeks at a time, after which he still used low volume but didn't train so hard.

Best of luck

RG