Currently doing high volume training. This is the set up I've been doing for the past 3 weeks:
Lower A
ATG Back Squats - 4x6 [RI = 2-3mins, tempo = 2/0/X]
Wide Leg Press - 4x8 [RI = 2Min, tempo = 2/0/2]
V-Squats - 4x10 [RI = 2Mins, tempo = 3/0/2]
Single Leg Ext - 3x12 [RI = 1Min, tempo = 2/0/3]
Standing Calves - 2x15 [RI = 1Min, tempo = 2/0/3]
Lower B
DL's - 4x6 [RI = 2-3mins, tempo = 2/0/X]
BB Stationary Lunges - 4x8 [RI = 2Min, tempo = 2/0/2]
High leg press - 4x10 [RI = 2Mins, tempo = 3/0/2]
Leg Curls - 3x12 [RI = 1Min, tempo = 2/0/3]
Seated Calves - 2x15 [RI = 1Min, tempo = 2/0/2]
Upper A
BB Bench - 4x6 [RI = 2-3mins, tempo = 2/0/X]
Dips - 4x8 [RI = 2Min, tempo = 2/0/2]
NG Cable rows - 4x10 [RI = 1Mins, tempo = 2/0/3]
DB OH Press - 4x12 [RI = 1Min, tempo = 3/0/2]
EZ BB Curls - 3x8 [RI = 1Min, tempo = 1/0/2]
Hammers - 3x10 [RI = 1Min, tempo = 2/0/2]
Upper B
Supported T-Bar Rows - 4x6 [RI = 2-3mins, tempo = X/0/1]
Chin Up’s - 4x8 [RI = 2Min, tempo = 2/0/2]
Pec Dec - 4x10 [RI = 1Min, tempo = 2/0/3]
Yates rows - 4x12 [RI = 1Min, tempo = 2/0/3]
OH Tri Extn - 3x8 [RI = 1Min, tempo = 1/0/2]
Skull Crushers - 3x10 [RI = 1Min, tempo = 2/0/2]
I'm considering perodising it as follows for the rest of the routine:
Week4 = Lower weight by 10% and lower vol by reducing compound exercised from 4 to 3 sets.
Week5 = Same weight but increase vol back to planned level
Week6 = Increase weight by 5%
Week7 = Increase weight by 5% again, thus bringing weights back to current level.
Week8 = same as week7 but may try to increase weights.
How does that look? suggestions?
Posted by: Witchblade
You need more pulling movements. Push and pull are not balanced at the moment.
And what do you mean by hammers? Hammer curls?
Posted by: Double D
Your plans are confusing to me.
Posted by: Gazhole
Quote:
Originally Posted by Double D
Your plans are confusing to me.
Aaaaaaaand we have a new sig quote.
Posted by: Double D
Niiicccceeee.........
Posted by: P-funk
yea, I can't seem to make any sense out of it at all.
Posted by: BulkMeUp
Sorry guys.. this is the plan..
I have already done that routine for the past 3 weeks at the same level of sets/reps. So for the remainder of the routine, i was thinking of doing some perodisation in terms of volume as follows:
Week4 = Lower weight by 10% and lower vol by reducing compound exercised from 4 to 3 sets.
Week5 = Same weight as week4 but increase vol back to planned level
Week6 = Increase weight by 5%
Week7 = Increase weight by 5% again, thus bringing weights back to current level of week3.
Week8 = same as week7 but may try to increase weights.
Would that be a good idea or would you simply stick to the same level of sets/reps for the remainder of the routine? or if you were perodising it, what would suggest?
Posted by: Double D
Still BMU, I dont get it.
Posted by: P-funk
I don't get why you would want the intensity to be that low for 3 weeks? That doesn't make sense. What are you tapering off that long for?
Posted by: BulkMeUp
I was feeeling a bit worn and thought of dropping for a bit to 'let the body recover and grow'. But i guess i was being too conservative in ramping up the intensity. I've taken this week as 10% less weight with a reduced vol and will go back to the previous level on the comming week.
