An End for Volume Based Training
Having worked hard for 6 months at the start of 2008 to achieve a lean physique, I was pleased with the results, hitting 5% body fat back in July. I decided to return to a mass building routine to try and increase my size and strength. голова болит секс голова болит секс
However, 3 months into the routine I realised I wasn’t making much progress above what I had achieved previously. My strength and muscle wasn’t really increasing much, but my body fat was. Becoming a bit disillusioned with my training, I decided I had to take a completely new approach – at least to renew my interest if nothing else.
I looked at what I have been doing in recent times. Having worked out in the gym for a number of years I have utilised a number of different training routines. I’ve tried various splits. 3 days, 4 days, 5 days. I’ve tried a wide variety of exercises and I’ve paired various muscle groups together. Push/Pull/Legs, single muscle groups each day, chest and biceps, triceps and biceps……. Most combinations I’ve attempted.
However. during this time all my routines have had one thing in common: They have all been volume based routines. Each routine may have had differing splits, differing exercises and rep ranges but for each muscle group I have always executed a number of exercises over a large number of sets – anything from 10 – 20 sets in total per muscle group. голова болит секс
There have been 2 reasons I have always gone for a volume approach. Firstly, I’ve been a victim of the “more is better” attitude - the idea that performing more work on a muscle will make it grow quicker. Secondly, I’ve followed a general consensus. When you look at other people in the gym, when you hear about professional body builders and when you read magazines such as Flex and Muscle and Fitness, you mainly see volume-based routines. Seeing the masses perform these routines naturally makes you think that the same approach will best serve you.
And I’m not denying that volume training works – it had got me to where I was and has obviously developed great physiques for many people. However, being somewhat stuck in a rut, I needed a change from what I had been doing week in and week out for many years.
For me the answer was a Lower Volume / High Intensity Approach.
You must get a tonne of folk asking you for help.
I Just don’t get all this. I’ve been trying to gain muscle for a couple of years now with average results.
Problem is I’ve put on a bit of weight with it which I’m finding hard to shift no matter how much cardio I do. However, if I do too much cardio - muscle gain is then affected.
My standard week is basically as follows
Mon - chest/triceps (with 90 seconds between each set)
3×10 bench press
3×10 pec deck
2×10 decline flys
4×10 press ups
2×10 dips
2×10 push downs on cabled bar
Tues - Cardio
30 mins casual jog
15 mins walking machine (13 degree gradient)
Wed- biceps
4×10 hammer curls
2×21’s barbell (3 stages of 7)
1×10 heavy weight barbell
3×10 sitting dumb bell curls
Thur - cardio
Fri - Back & shoulders
3×10 Lateral raise
3×10 shoulder press
2×10 rows
2×10 wide grip cable pull down for lats
2×10 close grip cable pull down
Sat — Legs
4×10 leg press
3×10 Low-weight squats
Sun - off
The internet is the worst place for help because of the conflicting advice. Everything that I’ve been told by one person, has been totally contradicted by the next.
Some sites say you can have a muscle gain and fat loss diet - others say you have to go through a bulking/cutting routine. Basically be a bit of a fatty for a few months while bulking, then start cutting.
I’ve tried dozens of combinations and I don’t know which to believe.
I also have a bit of high blood pressure which for the moment the Docs can’t do anything about, so I’ve had to bin the dead lifts for now and I’m doing squats with only 25kg weights.
Do you have an actual set weekly training routine and diet that I could follow for a couple of months to see if it works for me?
Cheers