rangers97

What is your typical volume per workout?> Right now I am doing a split full body workout, with pushing on mondays and thursdays and pulling on tuesdays and fridays. I am sticking with 5 exercises per workout, 2 sets per exercise. So for example, I am doing squats on monday 2 sets and leg presses on thursday 2 sets. So each workout is a total of 10 sets encompassing all the pulling or pushing muscles.

Is that a good volume? Should I up it or is it about right? The only thing that bothers me is i wind up doing only 4 sets a week for quads, chest, shoulders and 8 sets a week for back. While the back seems ok, are those 4 sets a week going to hurt my progress or is it ok since I am working out twice a week?

I want to work each part twice a week. For me, it feels like that is what it needs, therefore I have adjusted the volume to be able to do this...is this too LITTLE volume for a week's time, or is the corresponding extra frequency enough to make up for the less volume?

yellowmoomba

I don't think it's "too LITTLE volume" as long as you are using MAXIMUM intensity for every set.

One good way to guage your progress is to make sure you can add weight or a rep every time you workout.

So if you bench 180 x 8 on Monday next Monday either do 180 x 9 (or more) or 185 x 8. If you you keep adding weight - then it's working

I only did 12 sets for my whole body per week (for a month) and I progressed every week in almost all my exercises.

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

ArnoldSchwarz81

FOUR DAY PUSH/PULL ROUTINE

Monday -- Push (HEAVY)

Squats -- 5x8
Bench -- 5x8
Military Press -- 3x8
Skull Crushes -- 3x8

Tuesday -- Pull (Medium)

BB Rows -- 4x8
WG Pull Downs -- 3x8
Roman Chair (for Hams) -- 4x8
BB Curls -- 3x8

Thursday -- Push (Medium)

Leg Press -- 4x10
Inc. DB Press -- 4x8
Side Raises -- 4x8
Rope Push Down -- 4x8

Friday -- Pull (HEAVY)

Deadlifts or SLDL (alt every 3 weeks) -- 4x6
Bent over BB Rows -- 3x8
Pull Ups (weighted if advanced) -- 3x8-10
DB Curls -- 3x8


Total Sets...

Legs -- 17
Chest -- 9
Back -- 17
Shoulders -- 7
Triceps -- 7
Biceps -- 6

*Don't forget, a lot of compound movements are used in this routine and you hit many of these muscles in them, which are not counted as direct work or sets...

** You can adjust the reps and sets for desired needs...i set it up like this as a generic IIa fiber recruitment routine where you induce sarcoplasmic hypertrophy.

*** If you'd like the dense myofribrillar IIb hypertrophy... pick the highlighted exercise in each routine and work in the 1-5 rep range with less sets then originally prescribed. I would personally keep the rest of the un-highlighted exercises in the 6-10 rep range...closer to 6 for strength and closer to 10 for size...generally.

ArnoldSchwarz81

Here is another routine that is 3 days with an optional 4th day that I am currently using with great results...this is from a recent most of mine ...

Monday -- Bench/Squat ** Focus on Bench


Bench


Sets x Reps x % of One Rep Max

6x3x75% of 1rm --> Week 1
6x4x75% of 1rm --> Week 2
6x5x75% of 1rm --> Week 3
6x6x75% of 1rm --> Week 4
5x5x85% of 1rm --> Week 5
4x4x90% of 1rm --> Week 6
3x3x95% of 1rm --> Week 7
2x2x100% of 1rm --> Week 8
1x1x105% of 1rm --> Week 9

Squat

6x2x80% of 1RM--> Every Week the weight stays the Same

Assistance Work

Bench

Incline -- 3x8
JM Press -- 6x8
Side Raises -- 3x8

Squat

Box Squats -- 12x2x55-60% of 1RM



Wednesday -- Deadlifts



Sets x Reps x % of One Rep Max

6x3x75% of 1rm --> Week 1
6x4x75% of 1rm --> Week 2
6x5x75% of 1rm --> Week 3
6x6x75% of 1rm --> Week 4
5x5x85% of 1rm --> Week 5
4x4x90% of 1rm --> Week 6
3x3x95% of 1rm --> Week 7
2x2x100% of 1rm --> Week 8
1x1x105% of 1rm --> Week 9

Assistance

Back

BB or DB Rows -- 3x8
Goodmornings -- 3x8
BB Shrugs -- 3x6-8

Biceps

BB Curls -- 3x8
DB Curls -- 3x8
Pulley Curls -- 3x6-8


Friday -- Bench/Squat ** Focus on Squat


Sets x Reps x % of One Rep Max
Squat

6x3x75% of 1rm --> Week 1
6x4x75% of 1rm --> Week 2
6x5x75% of 1rm --> Week 3
6x6x75% of 1rm --> Week 4
5x5x85% of 1rm --> Week 5
4x4x90% of 1rm --> Week 6
3x3x95% of 1rm --> Week 7
2x2x100% of 1rm --> Week 8
1x1x105% of 1rm --> Week 9


Bench

6x2x80% of 1RM--> Every Week the weight stays the Same

Assistance

Squat

Box Squats -- 3x8
SLDL -- 3x8

Bench

Speed Bench -- 8x3x60% of 1RM
Rope Pushdowns -- 3x8
Rear Delts (Machine or DB on Incline Bench) -- 3x8

*Calves are done with Abs on M/F/S, I prefer supersetting calves on any available machines and doing medicine ball abs on an incline bench for 4 sets of 10-15

**Biceps can also be done again on Saturday along with abs/calves if necessary

tenxyearsxgone

I like the push/pull routine...i dont understand the stuff layed out in the second one...where did u get that?

tenxyearsxgone

vagina

CowPimp

Take the number of sets you use on a split routine and divide that by three. For example, if you do 9 sets for your chest, then do 3 sets for the chest 3 times per week instead.

The only time it's bad to feel the burn is when you're peeing...

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