a good question about volume

**swordfish** · 08-09-2005, 03:56 PM

I usually do a moderate volume for each bodypart(10-12 for big parts, 7-9 for smaller parts) and I have a question about whether i should try to do more work in less sets or less work in more sets, for example- my thighs are a weak point, so would it be a better choice to try for 3-4 sets of squats and try to fatigue it quicker, or should I do a few more sets for squats, leg press, etc.,(5-6) since my thighs are lagging compared to my other parts?

It may sound a little confusing, but Im wondering since legs are lagging behind, I should do more? This could be for any bodypart though, back, shoulders, chest, etc.

I know each person is different but for the general rule are you trying to do as much as possible in fewer sets?

**Squaggleboggin** · 08-09-2005, 04:04 PM

Personally I find that low volume and high intensity works the best for me (referring to strength gains). Try it out. The worst thing that could happen is that it won't work for you.

**Sam40** · 08-09-2005, 05:50 PM

Generally medium volume workouts produce the best compromise between strength, and mass gain. It should be about 80% of your 1 rep max, 4 - 5 sets of 6 - 8.

**CowPimp** · 08-09-2005, 10:33 PM

When you say lagging, are you referring to size, strength, or both?

**swordfish** · 08-09-2005, 11:45 PM

both

**CowPimp** · 08-09-2005, 11:48 PM

Lay out your routine in greater detail. Sets, reps, exercises, days you perform each workout, level of intensity, etc.

**Doublebase** · 08-10-2005, 09:25 AM

6 sets per big muscle groups (i.e chest), 3 for smaller muscles (i.e biceps)

**swordfish** · 08-10-2005, 10:00 AM

Originally Posted by CowPimp

Lay out your routine in greater detail. Sets, reps, exercises, days you perform each workout, level of intensity, etc.

i do 4 on 1 off, 4 on 1 off, repeat i recover very well

day 1- shoulders

shoulder db or bb press- 3x8-10
upright bb rows- 3x8-10
bent laterals- 3x8-10
shrugs- 3x12

day 2- quads- a.m.

leg ext- 2x20- warmup
back barbell squat- 3x8-10
hack squat- 3x8
leg press 3x10-12

hams/calves- p.m.

stiff deads or leg curl- 4x10
seated leg curl-3x10-12

seated calf raise- 3x12-15
standing 3x12-15

day 3- chest/ bis

flat bb bench- 3x8-10
inc. bb- 3x8
flyes- 3x10

standing db curl- 3x8-10
db curl- 3x8-10
conc. curl-2x10

day 4- back/tris

conv. bb deads or sumo- 4x6
bb rows- 3x8-10
db rows or t bar- 3x10
pullups or seated cable rows - 3x8-10

skull crushers-3x6-8
dips- 3x8-10
2 arm behind head ext-3x8

day 5 rest
day 6 repeat

workot intensity is high

**Doublebase** · 08-10-2005, 02:21 PM

To me the previous posters routine looks like a hell of a lot of volume. It depends on your stats. Some people on here are only 150lbs. Someone at that weight needs to concentrate more on his eating then his training. His training should consist of Squating, DL, Benching and Military presses. At that low of a weight they barely have an arm. Its hard to explain. I could write a novel on it. You just have to learn your body and how to make it grow. I myself am 180lbs. I started at 155. I only do about 2 sets for biceps and 2 sets for triceps. I do about 4 for chest and 4 or 5 for my quads. Very heavy and hit it hard. It might take me 25mins to do 5 sets of squats.

**CowPimp** · 08-10-2005, 10:05 PM

All you can do is try different things out. However, I would suggest going higher intensity at a lower volume. Also, you are definitely going to want to try heavier and lighter weights. Go as low as a heavy single occasionally if you feel the need. Go as high as 20 repetitions.

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