High volume training

[Nail]

Hey Guys,

For the first time ever I'm doing fairly high volume (for me). I've almost always done heavier weight fairly low volume and 5-8 reps body part once a week. 5x5 routines etc. I've decided to give higher volume a go for a change.

I'm following a routine similar to Serge Nubrets really high volume one but with maybe just over half the volume of his. Basically its 6 days every muscle twice a week, 4x12 on most exercises and only about a minute rest between sets(2 for squats). I'm loving it so far but it is a lot harder than I'm used to, its making me wonder if I ever trained hard at all lol. I'm trying to lose fat anyway so the extra calorie burn is also helpful.

Any one a fan of high volume??

 

[Andy_L]

Always preferred moderate volume with low reps

I think high volume is good for a change, especially if you use it as a form of periodisation,

ie high volume for 8 weeks,
moderate volume/moderate reps for 8 weeks
low volume, low reps for 8 weeks

The body responds well to changes in stimulus so periodisation is a really useful tool, even though not many BBers use it

 

[Con]

Yesterdays back workout consisted of over 50 sets for me (trained with one of my employees he then went home an hour later but as he left another guy I knew came in so we did another hour of back, just back and forth as far as sets went). Works fine for a while but then I need to back the volume right down.

Several times a year I only do 2-3 sets per body part once per week for several weeks on end.

 

[hsmann87]

I try and do heavy weight for high reps for lots of sets. Just smash and obliterate the muscle and push it to limits its never been before.

Then stretch the muscle out, GTFO the gym then feed and rest the muscle

 

[Phmg]

I try and do heavy weight for high reps for lots of sets. Just smash and obliterate the muscle and push it to limits its never been before.

Then stretch the muscle out, GTFO the gym then feed and rest the muscle

should be doing that as part of the rep imo. Then no need to fu.ck about at the end

 

[hsmann87]

should be doing that as part of the rep imo. Then no need to fu.ck about at the end

yeah obv...full stretch, contraction etc

im talking extreme stretching DC style to finish with

 

[lancashirerose]

I've used moderate weight, high reps to gain muscle and found it worked better than low reps, heavy weights. From my experience I'd say switching around until you find something that works or makes a difference is best, different bodies respond differently.

 

[Phmg]

yeah obv...full stretch, contraction etc

im talking extreme stretching DC style to finish with

Oh right, i just want to get home and sit down tbh. Cant be dong with all that. How much deference do you feel it makes?

 

[hsmann87]

Oh right, i just want to get home and sit down tbh. Cant be dong with all that. How much deference do you feel it makes?

not sure with respect to increased muscle growth. but it just feels better if that makes sense? muscle feels like its been streched out and bloodflow is better. thus recovery is better etc. i tend to be less sore in the days after too, especially after a good 20min stretch after legs. i think there may be some scientific backing to it also but cant be fvcked to look into it, i like it so i do it lol

give it a go! it may work for you it may not. you'll never know till you try though.

 

[Phmg]

not sure with respect to increased muscle growth. but it just feels better if that makes sense? muscle feels like its been streched out and bloodflow is better. thus recovery is better etc. i tend to be less sore in the days after too, especially after a good 20min stretch after legs. i think there may be some scientific backing to it also but cant be fvcked to look into it, i like it so i do it lol

give it a go! it may work for you it may not. you'll never know till you try though.

but...but...i just want to sleep

 

[hsmann87]

but...but...i just want to sleep

tbh u can afford to sleep

bang in an extra gram of tren or some sh1t, PHMG styleee and you'll put on another stone of muscle

 

[Jim]

atm in going any were from 20-35 sets per body part...
i go by feel and that usually goes a little like-
few heavy ish sets usually early in the workout when in doing my more compound moves.
i try not to let reps drop under 6 reps on working sets (usually 6-10 but hit 5 or so from time to time)
then ill go for more iso moves with a rep range around the 12-15 mark
and every now n then throw a compound move in at the end when in dead just to smash me to bits lol

but this is not what I go in thinking ill do it just typically ends up like this as this is what feel right to me...

ill throw in odd super set and drop set her n there but usually only ever do pre exhaust on quads (extensions before squats or leg press)

am thinking about lowering volume for a week or so were ill focus on compound moves, then doing a pre exhaust regime with high volume.

gotta mix it up

 

[Guest]

a think mixing it up is key from wht ive read...
i personally do fairly high volume but then again im not traning gor strength in any way

 

[Smitch]

I try and do heavy weight for high reps for lots of sets. Just smash and obliterate the muscle and push it to limits its never been before.

Then stretch the muscle out, GTFO the gym then feed and rest the muscle

Nevery really understood 'heavy weight for high reps', surely if it's that heavy you wouldn't be able to do loads of reps with it?

 

[hsmann87]

Nevery really understood 'heavy weight for high reps', surely if it's that heavy you wouldn't be able to do loads of reps with it?

its just the mindset. go in and lift maximal poundage for maximal repetitions for maximal sets. dont think about moderate/high/low/X% of 1RM etc..just go in and kill it. power and intensity.