Trapzilla's deranged volume reasoning

**trapzilla** · 04-29-2011, 10:58 AM

I posted this as part of my journal but it may help more people if posted her so here goes; be warned is a bit of a read

I thought it might be interesting for some if I were to post the thought process behind the exercise slection and volume for each bodypart;

we'll start from the bottom up;

Calves-
2 main sections gastrocenemious(gastroc) and soleus
hence minimum 2 exercises.
gastroc-standing raises
soleus-seated raises
Both-bent leg toe press, donkey raises
it is worth noting that the tibialis anterior is hit powerfully on bent leg toe presses so direct work is not requiredd.
only common insertions so no additonal angles required

Hams-
3 main section semimembranosus, semitendinosis, biceps femoris
2 insertion upper and lower hence additonal angles reqquired
romanians/seated leg curls for upper insertions and biceps femoris
lying leg curls with toes in, lower insertions semimembranosus, tendinosis
full range of motion and unilateral development-standing leg curl
3-4 exercises 12-25 sets

Quads-
3 sections; rectus femoris, vastus lateralis, vastus medialis
1 exercise overall mass-squats
2-3 exercises-vastus lateralis-hacks/fronts/smith fronts
2-3 exercises vastus medialis-leg press/lunges/sissy squat/zercher squat
1 exercise rectus femoris-quad extensions
hence between 6 and 8 exercises and between 25 and 40 sets

Back-
7 major groups; erector spinae, latissumus dorsii, rhomboids, trapezius, teres major, teres minor, serratus anterior.
6 focus ares; upper width, lower width, thickness, erectors, serratus, finishing
2 exercises upper width-wide pull ups, wide pulldowns front/behind neck, hammer strength pulldowns
2-3 exercises lower width-reverse chins, reverse pulldowns, close pulldowns, underhand seated rows, hammer strength rows, incline close pulldowns
2-3 exercises thickness-tbars all forms, bent over rows, rack pulls, close seated rows, incline dumbbell rows
1-2 exercises erectors-rack pulls, deads, hyperextensions
1 exercises serratus-pullovers all forms
1-2 exercises finishing-one arm rows(most dumbbells are too light to use as anything else) straight arm pulldowns
so 9-13 exercises and between 36 and 52 sets

chest;
5 main regions; upper, middle, lower, inner, outer
4 main areas of work; Upper,middle, flyes, finishing
2-3 exercises upper- incline barbell, dumbbell, smith machines, incline hammer strength presses, reverse bench
2-3 exercises middle-flat barbell, dumbbell, smith machine hammer strengths
1-2 flyes-incline, flat, decline, wide bench, machine flyes
1 finisher-dips, machine presses, crossovers
so 6-9 exercises and 24-34 sets

delts;
4 main regions; anterior, medial, posterior, upper trapezius
6 areas of work; pressing, compound moves, anterior isolation, medial isolation, posterior isolation, trapezius, finishing
1-2 exercises pressing; dumbbell, barbell, behind neck
1 exercise compound moves; upright rows/ medium/wide/dumbbell
0-1 exercises anterior isolation; front raises dumbbell/barbell/cable
2-3 exercises medial isoaltion; lateral raises dumbbell/one arm/seated/leaning/cable
2 exercises posteior isolation; bent over laterals standing/seated/incline bench, rear delt machine, cables
2-4 exercises trapezius; shrugs barbell front/behind back/hise/ dumbbell/cable, upright rows behind back/vbar cable
1 finisher; machine laterals, face pulls
9-14 exercises and 35-53 sets

biceps;
3 main regions biceps brachii long/short heads, brachialis
3 target areas; thickness, peak, finishing
2-3 thickness-barbell curls, preacher curls dumbbell/bar, dumbbell curls
2-3 peak-close ez curls, hammer curls cross body/straight/rope, concentration curls, close cable curls
1 finishing-high cable curls, lying cable curls, 21's
5-7 exercises, 19-26 sets

triceps;
3 main regions; triceps brachii lateral/long/medial heads
4 target areas; lateral head, long head, overall mass, finishing
2-3 lateral head; pressdowns ez bar/ v bar/ straight bar, skull crushers(all)
2-3 long head-bench dips, dips, rope pressdowns, rever grip pressdowns, backhands
1-2 overall mass; close benches, all over heads, rock 'n' rolls, elbows flared pressdowns
1 finishing-any movement very high reps
6-9 exercises, 21-33 sets

forearms;
3 main regions; flexors, extensors, brachioradialis
4 target areas; hang, thickness, brachioradialis, extensors
1-2 hang-behind back curls, standing wrist curls, cross body hammers
1 thickness-wrist curls, drag curls
1-2 brachioradialis- reverse curls, hammer curls, reverse drag curls
0-1 extensors-reverse wrist curls
3-6 exercises, 12-23 sets

I hope this helps somewhat, the target areas and exercises per region are as per my own discovery and development so some other may contest some things.

**Marat** · 04-29-2011, 12:05 PM

Individual movements sufficiently target multiple regions at a time. Some muscle groups, like the calves, can be benefited by targetting the gastroc and soleus individually but I've never encountoured anybody else training in this particular way.

I'd presume that nearly every reputable training source that I'm familiar with would consider your overall approach excessive for nearly all trainees.

If it works for you, though, then I'm happy for ya.

**cshea2** · 04-29-2011, 12:43 PM

Just curious, how long have you been training this way? You ever switch it up, have you ever done DC or rest pause type training?

**trapzilla** · 04-29-2011, 01:15 PM

Originally Posted by Marat

Individual movements sufficiently target multiple regions at a time. Some muscle groups, like the calves, can be benefited by targetting the gastroc and soleus individually but I've never encountoured anybody else training in this particular way.

I'd presume that nearly every reputable training source that I'm familiar with would consider your overall approach excessive for nearly all trainees.

If it works for you, though, then I'm happy for ya.

I suppose i should of clarified a little bit, when i indicate a movement for a region I mean the emphasis or tension targets towards that area more than another.

I'm going to take that as a compliment Marat haha. I'm pretty sure your right, but I beg to differ. I have had multiple training partners since I started employing this style of training and every single one of them has said they experienced their best gains in strength, size and conditioning they have ever had period. that being said there are thsoe who can't hack the volume or intensity, but it was not a recovery issue it was a discipline one.
The main thing as well is that no plateuing occurrs when my style is applied as the number of exercises for each area varies depending on where the growth is taking the trainee, hence it is adaptable.

Originally Posted by cshea2

Just curious, how long have you been training this way? You ever switch it up, have you ever done DC or rest pause type training?

I've been training this way for about 18 months now and have experienced by best training results ever. The routines change pretty much every session the emphasis in terms of areas targeted remains pretty much constant unless I see the focus of the routine needs to alter.

I have done;
DC
Rest pause
5/3/1
5x5
westside
smolov
texas method
arnie style
ronnie style
dorian HIT
GVT
and common training styles
the only ones that agreed with me were DC and Dorian HIT, but the results were still less than those I experience currently

**Marat** · 04-29-2011, 01:50 PM

well, glad it's working out.

**TJTJ** · 04-29-2011, 03:29 PM

What rep range do you employ for these exercises?

**trapzilla** · 04-29-2011, 03:48 PM

Originally Posted by TJTJ

What rep range do you employ for these exercises?

usually 8-10 on main lifts i'll sometimes go as low as 3 on a first exercise, up to 15 on isolation lifts and then on the finishing movements i'll go as high as 200 on occassion. a typical finisher will look as follows 2 sets 15-20 reps then a continuous drop set of partials going;30,40,50,60,70,80,90,100.

**TJTJ** · 04-29-2011, 03:58 PM

That sounds like a shoulder routine I got from Kris Gethin. dropping partials side raises. I liked it. Taken to complete failure. Im also a big fan of Triple drop set and Giant sets.

Which days do you set for each body part; and when do you allow rest days?

Also how many weeks is this implemented for?

**trapzilla** · 04-29-2011, 04:06 PM

Originally Posted by TJTJ

That sounds like a shoulder routine I got from Kris Gethin. dropping partials side raises. I liked it. Taken to complete failure. Im also a big fan of Triple drop set and Giant sets.

Which days do you set for each body part; and when do you allow rest days?

Also how many weeks is this implemented for?

I'm not sure where i got the idea from for my ultra high rep partials, but I think more people should do them.

It's laid out fully over in my journal but;
monday-chest + tris (chest is worst bodypart)
tuesday-back + forearms(done after chest so it does not affect chest strength)
wednesday-legs +calves
thursday-delts + traps
friday-arms inc forearms
saturday-rest/lagging bodypart or which ever feels rested
sunday- legs + calves

If I feel a bodypart still is not recoverd then I will take that day off but i have been known to go 6 weeks straight without an off day. But I have a very high rate of recovery from my early training days.

it is pretty much a permanent routine yet it is prone to change based on physique assesments every 4 weeks. i.e the number of exercises for each target area may change. If i do change routines it is to pretty much the same routine but done Dorian HIT style mixed with DC so light warmup then heavy allout set done in 3 rest-pauses then do forced reps. Or I will go light and do a high rep contractile workout.

**TJTJ** · 04-29-2011, 04:17 PM

I did Dorian Yates "Blood and Guts" program from Bodybuilding.com. I couldn't do it because his method just about requires me to have a training partner to spot me. Its a pretty intense WO.

Sounds good.

**trapzilla** · 04-29-2011, 04:18 PM

Originally Posted by TJTJ

I did Dorian Yates "Blood and Guts" program from Bodybuilding.com. I couldn't do it because his method just about requires me to have a training partner to spot me. Its a pretty intense WO.

Sounds good.

Yeah If I didn't have a training partner I wouldn't be able to train how I do.

cheers bro

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