Low Volume = Growth Journal

camarosuper6 · 08-04-2007, 02:52 PM

Hello Everyone.

Long time no see, I am back with yet another journal. Mike and I have been training together the past few months, with great success.

He's kinda talked me into coming back and trying to post regularly again. I just dont have a lot of time these days, but Im on a 5 week vacation, so I got a lot of time, figured Id get back into the Ironmagazine board

As a lot of you know, Mike and I are notoriously low volume, intense training nuts (not HIT Jedi or Mentzer HIT.. none of that crap)

Mike does arthur Jones/Bryan Johnston type HIT, where I prescribe more to DC training.

Hope you all enjoy this.

Friday's Workout

Biceps: Dumbell Curls: 65 x 10 rp x 2 rp x 2 (total of 14) maintain weight until I hit 20 total reps.

Forearms Reverse Curls 145 x 8 rp x 4 rp x 4 (total of 16) increase weight 10 lbs.

Calvs (seated raises) 4 x 45 x 8 reps (stay until I hit 12) These are down with a 5 second negative and holding the lowest position for 10 seconds on each rep.

Leg Press 10 x 45 on each side for 6 parallel reps. Maintain until I hit 12.

Leg Extensions: Stack x 20.

Hamstring work.

Blooming Lotus · 08-04-2007, 04:11 PM

There's hiigh volume and there's high volume but I thought traditionally anything over 6-8 reps/ per set with rests waas high volume

???

Ah well. Good luck with your program anyway. l-).

camarosuper6 · 08-04-2007, 05:14 PM

Huh?

Volume as in total sets.

I do one rest-paused set per bodypart... or one straight set.

Blooming Lotus · 08-04-2007, 05:35 PM

No. Volume as in total reps. If youre resting and changing body parts between sets for more than 6 - 8 max reps.. which ii do myself.. as strength building endurance loading.. then that isn't maxing hypertrophic loading .. but effective nonetheless if strength to apply in shorter burst later heavier is more the goal.
Dont worry about me.
Enjoy your program.

. ( :/ shrug )
Blooming tianshi lotus.

AKIRA · 08-04-2007, 05:43 PM

Quote:

Originally Posted by camarosuper6

Huh?

Volume as in total sets.

I do one rest-paused set per bodypart... or one straight set.

Dont mind her, shes got a unique way of typing.

Ill be keeping my head in here cuz youre the only one I rememebr doing heavy shit beyond belief.

Whos mike?

camarosuper6 · 08-04-2007, 05:48 PM

lol.. I wouldnt go that far.

but I do ok.

Mike is Duncans Donuts.

My goals before the year is over :

Be 280.

Hit a 500 lb squat for reps

Hit a 600lb deadlift for reps

Military press 275 for 10.

AKIRA · 08-04-2007, 05:54 PM

Quote:

Originally Posted by camarosuper6

lol.. I wouldnt go that far.

but I do ok.

Mike is Duncans Donuts.

My goals before the year is over :

Be 280.

Hit a 500 lb squat for reps

Hit a 600lb deadlift for reps

Military press 275 for 10.

I thought that was mike.

275 military press? Seated Standing? If thats standing...Id say I was correct by saying "beyond belief!"

How much do you weigh now?

Blooming Lotus · 08-04-2007, 07:54 PM

Quote:

Originally Posted by camarosuper6

lol.. I wouldnt go that far.

but I do ok.

Mike is Duncans Donuts.

My goals before the year is over :

Be 280.

Hit a 500 lb squat for reps

Hit a 600lb deadlift for reps

Military press 275 for 10.

..in that case , cute:-). Should be fun to watch unravel.

.

**P-funk** · 08-04-2007, 10:38 PM

what is the rest you are using between your rest pause sets? I believe DC says something like 5 deep breaths (something like that)?? Are you doing that same thing, or are you timing your rest?

camarosuper6 · 08-05-2007, 11:32 AM

20-25 seconds. or around 10 deep breaths.

I go by seconds... I usually do 25.

I weigh 270. Bf is probably around 14-15 percent.

soxmuscle · 08-05-2007, 12:32 PM

Sweet.

Glad to have you back. Subscribed.

JerseyDevil · 08-05-2007, 05:32 PM

Yep. Cam is one strong mofo!

**DOMS** · 08-05-2007, 05:56 PM

I'd pay money to watch supercamero and DD workout.

oaktownboy · 08-05-2007, 07:51 PM

long time Cam...was wondering what had happened to you

Quote:

I weigh 270. Bf is probably around 14-15 percent.

how tall are you?

camarosuper6 · 08-06-2007, 02:20 AM

Hey everyone.. good to see you all.

Hope everyone is doing well.

Me and Mike arent anything special, we just really workout hard and with purpose. I really dont like going to the gym, so I make sure when I need to go, I do it with a strong understanding of what I need to do that day, to stay on track.

Food + hard work + rest + solid training plan = results and growth.

I just cant see myself buying supplements these days. I do invest in protein powder ( 10lbs or so monthly), vitamins, creatine and occasionally carb powder for post/pre workout.

I probably spend 100 dollars a month on everything.. maybe a smidge more.

All this No-explode, ultra super pre workout powder.. lol.. I just laugh. I never seen anyone big taking that stuff... no offense to the maker of course, I just refuse to pay 40 or 50 bucks on sizzling cherry flavored caffiene.

enough of my useless ranting... Todays workout was upper.

rp = rest pause for 25 seconds or so.

Seated Hammer Chest Press : 45 x 4 on both sides x 11 x 3 x 2
Cybex OH Press (very difficult at low weights) 45 and 25 on either side: x 11 x 3 x 2

Lying Extensions (skull crushers): 60lbs on either side x 9 rp x 3 rp x 2

nautilus pullover machine: Stack x 12 (slow neg) x 4 (slow neg)

T/Bar Rows: 7 x 45 and 15 lbs added... x 7

Blooming Lotus · 08-06-2007, 03:32 AM

I'm sorry. How exactly am i reading those S.H. C.P reps?? 4 sets, 12 sets or or 4 plates? I must be tired .

AKIRA · 08-06-2007, 08:32 AM

Quote:

Originally Posted by camarosuper6

Hey everyone.. good to see you all.

Hope everyone is doing well.

Me and Mike arent anything special, we just really workout hard and with purpose. I really dont like going to the gym, so I make sure when I need to go, I do it with a strong understanding of what I need to do that day, to stay on track.

Food + hard work + rest + solid training plan = results and growth.

I just cant see myself buying supplements these days. I do invest in protein powder ( 10lbs or so monthly), vitamins, creatine and occasionally carb powder for post/pre workout.

I probably spend 100 dollars a month on everything.. maybe a smidge more.

All this No-explode, ultra super pre workout powder.. lol.. I just laugh. I never seen anyone big taking that stuff... no offense to the maker of course, I just refuse to pay 40 or 50 bucks on sizzling cherry flavored caffiene.

enough of my useless ranting... Todays workout was upper.

rp = rest pause for 25 seconds or so.

Seated Hammer Chest Press : 45 x 4 on both sides x 11 x 3 x 2
Cybex OH Press (very difficult at low weights) 45 and 25 on either side: x 11 x 3 x 2

Lying Extensions (skull crushers): 60lbs on either side x 9 rp x 3 rp x 2

nautilus pullover machine: Stack x 12 (slow neg) x 4 (slow neg)

T/Bar Rows: 7 x 45 and 15 lbs added... x 7

Ok I see where you are declaring when you do RPs (skullcrushers), but what about inbetween, say, the hammer chest presses? You did 11 reps...then what before the 3? I thought a rest pause would go there too? Or some sort of rest...

Interesting point on the No-Xplode shit. Not that I am not a fan of those, I mean, i was taking the Fast Twitch stuff from CytoSport and it gave me some interesting workouts, but I never felt the need to stay on it. Not to say I am a big guy, but smaller people than me are dedicated to taking those supps.

When I first started working out, all I ever took was protein with a shitload of hersheys syrup (i had to develop a tolerance for the protein's cardboard taste) and t-bone steaks.

soxmuscle · 08-06-2007, 08:41 AM

Do you ever plug free weights into the machines that you've already maxed out the stack on?

camarosuper6 · 08-06-2007, 11:41 AM

Sorry for the confusion.

If I type 10 x 4 x 2 that means rp. I just didnt type the RP...lol

To Sox : Yeah, I had to quit doing pulldowns because I had stacked 25lbs on top of the machine, and my hammies were giving out before my lats :/

camarosuper6 · 08-06-2007, 11:42 AM

Quote:

Originally Posted by AKIRA

Ok I see where you are declaring when you do RPs (skullcrushers), but what about inbetween, say, the hammer chest presses? You did 11 reps...then what before the 3? I thought a rest pause would go there too? Or some sort of rest...

Interesting point on the No-Xplode shit. Not that I am not a fan of those, I mean, i was taking the Fast Twitch stuff from CytoSport and it gave me some interesting workouts, but I never felt the need to stay on it. Not to say I am a big guy, but smaller people than me are dedicated to taking those supps.

When I first started working out, all I ever took was protein with a shitload of hersheys syrup (i had to develop a tolerance for the protein's cardboard taste) and t-bone steaks.

I would much rather invest in that TBone steak man!

Food makes ALL the difference.

Granted, Im not very pretty at around 14 or 15 percent bf... and its all in my stomach/love handles..heh, but then again, I dont plan on ripping up until next year, so being a little less than pretty is part of the game, ya know?

DeadBolt · 08-06-2007, 11:56 AM

Glad to see you back bro and shit at 270 14-15% I dont think anyone will say anything about how you look except "I hope he doesn't eat me" LOL

Stellar weights! I enjoy HIT but can't wait to start bulking up again!

Double D · 08-06-2007, 02:47 PM

I remember reading lots of your workouts. While its not the way I train....it sure is good stuff and works wonders for you! Best of luck Cam!

Blooming Lotus · 08-06-2007, 03:07 PM

Quote:

Originally Posted by camarosuper6

Sorry for the confusion.

If I type 10 x 4 x 2 that means rp. I just didnt type the RP...lol

To Sox : Yeah, I had to quit doing pulldowns because I had stacked 25lbs on top of the machine, and my hammies were giving out before my lats :/

Thx for clarifying :-).

Archangel · 08-06-2007, 04:12 PM

Brother Camaro, glad to have ya back!!! Excellent w/o too!!! I'm with ya on all the supplement hype, I take Creatine, Vitamins and FOOD, w/an occasional Protein shake!!! Best wishes and you kow I'll be following along, I also use the r/p approach to training, My partner actually counts out 10 seconds, and basically throws the weight back at me, LOL!!!

Blooming Lotus · 08-06-2007, 04:23 PM

Quote:

Originally Posted by camarosuper6

...... being a little less than pretty is part of the game, ya know?

heh :-).

camarosuper6 · 08-08-2007, 10:19 PM

Two much needed and well deserved days off!

Ahhhh... got some relaxation.

My BP has recently been slightly high, causing me to sleep abnormally and feel sluggish, but one aspirin in the morning and afternoon has really helped that A LOT.

Today was Biceps/Forearms/Lowerbody

Barbell Curls: 145lbs 12 x 2 x 2 = total of 16 (increase 10lbs)
Hammer Curls: 70lb dumbells x 12 x 4 x 4 = 20 (increase to 75lb'ers)

Squats: 410 x 11 (increase 15lbs for next time)

Seated Hamstring Work
Calf Work

Widowmakers (20 reppers) Squat Machine x 20

Good workout.. hit all my numbers, including one rep away from 410 x 12.. probably could have hit it too, but my breath was hurting.

Postworkout: 50grams whey/50grams malodextrin/ 5 grams creatine.

08-04-2007, 02:52 PM	#1
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	Low Volume = Growth Journal BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hello Everyone. Long time no see, I am back with yet another journal. Mike and I have been training together the past few months, with great success. He's kinda talked me into coming back and trying to post regularly again. I just dont have a lot of time these days, but Im on a 5 week vacation, so I got a lot of time, figured Id get back into the Ironmagazine board As a lot of you know, Mike and I are notoriously low volume, intense training nuts (not HIT Jedi or Mentzer HIT.. none of that crap) Mike does arthur Jones/Bryan Johnston type HIT, where I prescribe more to DC training. Hope you all enjoy this. Friday's Workout Biceps: Dumbell Curls: 65 x 10 rp x 2 rp x 2 (total of 14) maintain weight until I hit 20 total reps. Forearms Reverse Curls 145 x 8 rp x 4 rp x 4 (total of 16) increase weight 10 lbs. Calvs (seated raises) 4 x 45 x 8 reps (stay until I hit 12) These are down with a 5 second negative and holding the lowest position for 10 seconds on each rep. Leg Press 10 x 45 on each side for 6 parallel reps. Maintain until I hit 12. Leg Extensions: Stack x 20. Hamstring work.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

08-04-2007, 04:11 PM	#2
Blooming Lotus Member Join Date: Mar 2007 Posts: 896	There's hiigh volume and there's high volume but I thought traditionally anything over 6-8 reps/ per set with rests waas high volume ??? Ah well. Good luck with your program anyway. l-).
Blooming Lotus Member Join Date: Mar 2007 Posts: 896

08-04-2007, 05:14 PM	#3
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	Huh? Volume as in total sets. I do one rest-paused set per bodypart... or one straight set.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

08-04-2007, 05:35 PM	#4
Blooming Lotus Member Join Date: Mar 2007 Posts: 896	No. Volume as in total reps. If youre resting and changing body parts between sets for more than 6 - 8 max reps.. which ii do myself.. as strength building endurance loading.. then that isn't maxing hypertrophic loading .. but effective nonetheless if strength to apply in shorter burst later heavier is more the goal. Dont worry about me. Enjoy your program. . ( :/ shrug ) Blooming tianshi lotus.
Blooming Lotus Member Join Date: Mar 2007 Posts: 896

08-04-2007, 05:48 PM	#6
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	lol.. I wouldnt go that far. but I do ok. Mike is Duncans Donuts. My goals before the year is over : Be 280. Hit a 500 lb squat for reps Hit a 600lb deadlift for reps Military press 275 for 10.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

08-04-2007, 10:38 PM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,137	what is the rest you are using between your rest pause sets? I believe DC says something like 5 deep breaths (something like that)?? Are you doing that same thing, or are you timing your rest?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-05-2007, 11:32 AM	#10
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	20-25 seconds. or around 10 deep breaths. I go by seconds... I usually do 25. I weigh 270. Bf is probably around 14-15 percent.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

08-05-2007, 12:32 PM	#11
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,546 Photos: 10	Sweet. Glad to have you back. Subscribed.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

08-05-2007, 05:32 PM	#12
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,169	Yep. Cam is one strong mofo!

08-06-2007, 02:20 AM	#15
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	Hey everyone.. good to see you all. Hope everyone is doing well. Me and Mike arent anything special, we just really workout hard and with purpose. I really dont like going to the gym, so I make sure when I need to go, I do it with a strong understanding of what I need to do that day, to stay on track. Food + hard work + rest + solid training plan = results and growth. I just cant see myself buying supplements these days. I do invest in protein powder ( 10lbs or so monthly), vitamins, creatine and occasionally carb powder for post/pre workout. I probably spend 100 dollars a month on everything.. maybe a smidge more. All this No-explode, ultra super pre workout powder.. lol.. I just laugh. I never seen anyone big taking that stuff... no offense to the maker of course, I just refuse to pay 40 or 50 bucks on sizzling cherry flavored caffiene. enough of my useless ranting... Todays workout was upper. rp = rest pause for 25 seconds or so. Seated Hammer Chest Press : 45 x 4 on both sides x 11 x 3 x 2 Cybex OH Press (very difficult at low weights) 45 and 25 on either side: x 11 x 3 x 2 Lying Extensions (skull crushers): 60lbs on either side x 9 rp x 3 rp x 2 nautilus pullover machine: Stack x 12 (slow neg) x 4 (slow neg) T/Bar Rows: 7 x 45 and 15 lbs added... x 7
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

08-06-2007, 03:32 AM	#16
Blooming Lotus Member Join Date: Mar 2007 Posts: 896	I'm sorry. How exactly am i reading those S.H. C.P reps?? 4 sets, 12 sets or or 4 plates? I must be tired .
Blooming Lotus Member Join Date: Mar 2007 Posts: 896

08-06-2007, 08:41 AM	#18
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,546 Photos: 10	Do you ever plug free weights into the machines that you've already maxed out the stack on?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

08-06-2007, 11:41 AM	#19
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	Sorry for the confusion. If I type 10 x 4 x 2 that means rp. I just didnt type the RP...lol To Sox : Yeah, I had to quit doing pulldowns because I had stacked 25lbs on top of the machine, and my hammies were giving out before my lats :/
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

08-06-2007, 11:56 AM	#21
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: New Jersey-Bergen County Posts: 7,129	Glad to see you back bro and shit at 270 14-15% I dont think anyone will say anything about how you look except "I hope he doesn't eat me" LOL Stellar weights! I enjoy HIT but can't wait to start bulking up again!
	It's a living thing, Brian. It breathes, it eats, and it hates. The only way to beat it is to think like it. To know that this flame will spread this way across the door and up across the ceiling, not because of the physics of flammable liquids, but because it wants to. Some guys on this job, the fire owns them, makes 'em fight it on it's level, but the only way to truly kill it is to love it a little.

08-06-2007, 02:47 PM	#22
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	I remember reading lots of your workouts. While its not the way I train....it sure is good stuff and works wonders for you! Best of luck Cam!

08-06-2007, 04:12 PM	#24
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,132 Photos: 4	Brother Camaro, glad to have ya back!!! Excellent w/o too!!! I'm with ya on all the supplement hype, I take Creatine, Vitamins and FOOD, w/an occasional Protein shake!!! Best wishes and you kow I'll be following along, I also use the r/p approach to training, My partner actually counts out 10 seconds, and basically throws the weight back at me, LOL!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-08-2007, 10:19 PM	#26
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	Two much needed and well deserved days off! Ahhhh... got some relaxation. My BP has recently been slightly high, causing me to sleep abnormally and feel sluggish, but one aspirin in the morning and afternoon has really helped that A LOT. Today was Biceps/Forearms/Lowerbody Barbell Curls: 145lbs 12 x 2 x 2 = total of 16 (increase 10lbs) Hammer Curls: 70lb dumbells x 12 x 4 x 4 = 20 (increase to 75lb'ers) Squats: 410 x 11 (increase 15lbs for next time) Seated Hamstring Work Calf Work Widowmakers (20 reppers) Squat Machine x 20 Good workout.. hit all my numbers, including one rep away from 410 x 12.. probably could have hit it too, but my breath was hurting. Postworkout: 50grams whey/50grams malodextrin/ 5 grams creatine.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?