Im planning on a couple of weeks of volume training with a 5 day bodypart split. the reason for this is for conditioning purposes and to add some freshness to my training as I’ve been using HIT for a while.

I don’t plan on sticking to any particular program like the lactic acid one, i wan to go with the flow and enjoy a variety of methods for a few weeks.

ill be keeping a fairly consistent exercise selection, in particular the core exercises.

mon - back
tuesday - chest
wed - off
thurs - legs
fri - shoulders
sat - arms
sun - off



back
wg pullups
CG hammer pullups
t-bars
horisontal cable rows
deadlifts

chest
incline flys
incline db
flat bb
press ups

legs
squats
lunges
sldl
leg ext
leg curls
donkey calfs

shoulders
db side laterals
s.a cable side laterals
alt db press or hammer strength machine press
seated cable rear delts

arms
dips
cgbp
single arm revers pushdowns

ez curls
seated hammer curls
concentration curls



the sets will be about 4 per exercise and the reps will be medium - high. rest times will be quite short.

Im considering trying out pre-exhaust on legs aswell with leg ext and squats.

Comments and suggestions would be appreciated

Rab

its good to try new things mate to see if you like them or not. I have tried different stuff but always came back to HIT

SCOTT GALTON wrote:its good to try new things mate to see if you like them or not. I have tried different stuff but always came back to HIT

Yes, i can see me training HIT again after the few weeks of volume.

I hope to use something like the above to burn a few pounds maybe and for conditioning. A few weeks out of heavy duty training wont hurt. probably benefit me in the longer run. im not a fan of diets and ive never attempted to put myself in a defecit in my life.

Im looking forward to it anyway. When i used to train like that i was 8% bodyfat

Rab

i use volume for building, the complete opposite to you mate. I move in and out of volume and DC in phases and reaped the rewards recently i just find after too long of volume generally 3-4 weeks i will start to go stale and then move to DC build some stength, compaired to volume DC is a piece of piss for me, then incorporate the strength increases into my volume workouts and grow.

Last dry weight in sunday morning was 15 stone 3 im sitting on maybe 10-12% bf looking for about 7% then its build time again.

I started cutting monday and swapped to DC, when im cutting calories my recovery is severly lengthened so the short blasts to the muscle leaves me feeling fine. During DC generally my sex drive somewhat increases a little i think its just an overall sense of being fresher though mainly.

You might be suprised you may gain a fair bit with volume, after all its tried and tested.

I've never trained high volume but moderate volume with moderate to high-ish reps seems the best mass routine for me - least effective for strength of course. The current routine I'm doing - a moderate volume lactate routine (funny how many of us have been looking at lactate training!) is pretty brutal but seems very effective.

If you are going for something completely different then I'd rather you hit everything twice a week on an upper / lower split. I think you might get a good gain out of this as it is so far removed from HIT.

On upper days

2 x back exercises
2x chest exercises
1 or 2 shoulders
1 tri / 1 bi

On lower days

Squat or DL
1 Quad dominant
1 ham dominant
1 calve
1 core

Dtlv74 wrote:I've never trained high volume but moderate volume with moderate to high-ish reps seems the best mass routine for me - least effective for strength of course. The current routine I'm doing - a moderate volume lactate routine (funny how many of us have been looking at lactate training!) is pretty brutal but seems very effective.

What's your routine mate? and yes after one lactic training session I can honestly say it's brutal!

exclusive wrote:i use volume for building, the complete opposite to you mate. I move in and out of volume and DC in phases and reaped the rewards recently i just find after too long of volume generally 3-4 weeks i will start to go stale and then move to DC build some stength, compaired to volume DC is a piece of piss for me, then incorporate the strength increases into my volume workouts and grow.

Last dry weight in sunday morning was 15 stone 3 im sitting on maybe 10-12% bf looking for about 7% then its build time again.

I started cutting monday and swapped to DC, when im cutting calories my recovery is severly lengthened so the short blasts to the muscle leaves me feeling fine. During DC generally my sex drive somewhat increases a little i think its just an overall sense of being fresher though mainly.

You might be suprised you may gain a fair bit with volume, after all its tried and tested.

feck sake mate! thats a fair ammount of weight at that bodyfat. what height are you?

when your training volume, do you take all your working sets to failure, none or only the last per exercise?

Rab

cleaver wrote:If you are going for something completely different then I'd rather you hit everything twice a week on an upper / lower split. I think you might get a good gain out of this as it is so far removed from HIT.

On upper days

2 x back exercises
2x chest exercises
1 or 2 shoulders
1 tri / 1 bi

On lower days

Squat or DL
1 Quad dominant
1 ham dominant
1 calve
1 core

cheers cleaver. thats something ill need to try at some point. ive never did an upper lower split. My heart is set on a volume program for a few weeks though so mim going to stick to it for that reason and also because the massive workload should help me get into a bit better condition. i dont want to cut calories.

dieting isnt my thing

Rab wrote:

cleaver wrote:If you are going for something completely different then I'd rather you hit everything twice a week on an upper / lower split. I think you might get a good gain out of this as it is so far removed from HIT.

On upper days

2 x back exercises
2x chest exercises
1 or 2 shoulders
1 tri / 1 bi

On lower days

Squat or DL
1 Quad dominant
1 ham dominant
1 calve
1 core

cheers cleaver. thats something ill need to try at some point. ive never did an upper lower split. My heart is set on a volume program for a few weeks though so mim going to stick to it for that reason and also because the massive workload should help me get into a bit better condition. i dont want to cut calories.

dieting isnt my thing

I like the U/L approach, it's definitely kept me lean in the past training 4 days a week. Think I'll move back onto that sort of split for a while after my cut. Dieting sucks, but for me it's the quickest way to lean up, and time is of the essence!

I'd throw in supersets, dropsets, cheat sets and partial sets as well.

Basically anything to increase volume.

Also have a browse through same of the training programs on http://www.davedraper.com

xRichx wrote:

Dtlv74 wrote:I've never trained high volume but moderate volume with moderate to high-ish reps seems the best mass routine for me - least effective for strength of course. The current routine I'm doing - a moderate volume lactate routine (funny how many of us have been looking at lactate training!) is pretty brutal but seems very effective.

What's your routine mate? and yes after one lactic training session I can honestly say it's brutal!

It's a routine still being tweaked as I'm only three six day cycles in. I'd love to be able to do a few more exercises but because I'm training at home at the moment, I'm limited by not having access to pullys and no rack of dumbbells etc to do dropsets on certain exercises.... so the workout style is basically 10-15 rep sets with only 20 secs or so between and a final double or triple drop set right at the end of most bodyparts.

Since I also have to change the weights myself mid set on drop's, I do get a short break but try not to fanny around.

Workout 1 Chest, Biceps, Forearms
Gironda Dips 3x12-15
DB Incline Press 6x10-15
Bench Press 1xmax/max/max triple drop
DB Curls 6x10-15, 1xmax/max double drop
Deadhang from chin bar 3x until I fall off

Workout 2 Quads, Hams, Calves
Squats 8x10-12
Romanian Deadlift 6x10-12
DB Lunges 2x10-12
DB Single Leg Calf Raise 5x20-30
Squats 1xmax/max/max triple drop

Day Off (day to ache!)

Workout 3 Back, Traps, Rotator Cuffs
Front Chins 2x8-12
Pullups 2x8-12
DB One Arm Row 6x10-15, 1xmax/max/max triple drop
Powercleans 5x8-12, 1xmax/max double drop
External & Internal Rotations 2x8-12

Workout 4 Delts, Triceps, Abs
DB Press 6x8-15
Bentover Laterals 4x10-15
Closegrip Press 4x8-15
DB Kickback/Overhead Extensions/Lying Extensions TRISET 2x 8-15
Random Ab exercise 3x max

Day off (or sometimes two!)

No drops on delts because they are the area for me that grows easiest, and the triset for triceps is as good as a drop set!

I am 6,2 mate so fairly tall, i normally drop out a rep before the first 2 sets then balls to the wall the last set with maybe a forced rep thrown in for good measure.

Proud today boys!!!
All done DC style

shoulder pressed 35kgs for 8,3,3 reps
Squat 180 8,4,4 reps
SLD 160 12,9 reps
Leg press 250kg 20 reps

Felt mega strong even though i have lost loads of water and glycogen, feeling abit flat but never mind

squats on a smith btw

Dtlv74 wrote:

xRichx wrote:It's a routine still being tweaked as I'm only three six day cycles in. I'd love to be able to do a few more exercises but because I'm training at home at the moment, I'm limited by not having access to pullys and no rack of dumbbells etc to do dropsets on certain exercises.... so the workout style is basically 10-15 rep sets with only 20 secs or so between and a final double or triple drop set right at the end of most bodyparts.

Since I also have to change the weights myself mid set on drop's, I do get a short break but try not to fanny around.

Workout 1 Chest, Biceps, Forearms
Gironda Dips 3x12-15
DB Incline Press 6x10-15
Bench Press 1xmax/max/max triple drop
DB Curls 6x10-15, 1xmax/max double drop
Deadhang from chin bar 3x until I fall off

Workout 2 Quads, Hams, Calves
Squats 8x10-12
Romanian Deadlift 6x10-12
DB Lunges 2x10-12
DB Single Leg Calf Raise 5x20-30
Squats 1xmax/max/max triple drop

Day Off (day to ache!)

Workout 3 Back, Traps, Rotator Cuffs
Front Chins 2x8-12
Pullups 2x8-12
DB One Arm Row 6x10-15, 1xmax/max/max triple drop
Powercleans 5x8-12, 1xmax/max double drop
External & Internal Rotations 2x8-12

Workout 4 Delts, Triceps, Abs
DB Press 6x8-15
Bentover Laterals 4x10-15
Closegrip Press 4x8-15
DB Kickback/Overhead Extensions/Lying Extensions TRISET 2x 8-15
Random Ab exercise 3x max

Day off (or sometimes two!)

No drops on delts because they are the area for me that grows easiest, and the triset for triceps is as good as a drop set!

WOW! Seriosuly, I thought mine was hard, and there's no drop sets in mine let alone triple! Bet you're sweating like crazy during that!?!

To tell the truth, while I'm loving this routine, I don't think I'll be able to sustain it for long without overtraining. I can tell it's pushing me right to my limits. Is probably something I'll keep coming back to but only to do in 4-6 week bursts... so another two - three weeks and that'll be it for this routine for the moment.

I am not normally much of a DOMs sufferer, particularly with all the EAA's and BCAA's I guzzle down around training but this routine is causing me to ache a lot. You can also write off the chances of me doing anything during the evening after one of these workouts! Have increased my antioxidants and calories, and am trying to get more sleep, but still feel that overtraining is not too far away! One thing's for sure though... it's getting me more fit and I do definitely appear to be gaining

ACE! Hopefully I'll be heading along the same path as you then!

I totally agree wit hthe overtraining aspect tho, even after two sessions I can tell that I'm not going to be wanting to keep it up for much longer than a month...