Is this too much volume

instant · 02-12-2007, 06:52 PM

After meeting with a personal trainer and deciding I've been on a Push/Pull (used cowpimps thread to design about 6 months ago) for too long - we've decided to see how I respond to full body split, where I train all major parts 2-3xs a week. I've also been working in the 6-8 rep range and he wants me to try working to 12 reps. So with the increase in reps is this going to be to much volume?

ALL Sets 12 reps.

Leg press X 2
Leg extensions X 1
Leg curls X 1
Dead Lifts X 1
Calf Raise X 1

Bench Press X 2
Flies X 1

Pull Ups X 2
Rows X 1
Shoulder Press X 1

Curls X 1
Arm Extentions/Skull Crushers X 1

Abs X 2

That's 17 sets by 12 reps seems like WAY too much. Any advice on where to cut if it is too much? Also some of these exercises will be interchangable at different parts of the week. ex. Leg Press may become Squats, etc.

kidbodybilder · 02-12-2007, 07:07 PM

i would in some more for the tries like dips and maby some type of curles and more sets

Bakerboy · 02-12-2007, 07:24 PM

It doesn't have to be that complicated.
Here is just an idea. Just don't do more than 5 movements and get some uni- lateral work in.

If you want to do a total body workout split it into an A and B plan.
Rest intervals long enough so that you recover but still feel pushed.

A)Day 1 3 sets 10-12 reps
ATG Squats
Pullups
OH press - unilateral
One arm DB Rows
Standing calf raises (15, 12, 10)
V- ups

B)Day 2 3 sets 10-12 reps
Deadlifts
Bench press
chin ups
Seated calf raises (15, 12, 10)
One stabilization movement: like side planks

In a two week cycle A, B, A B, A, B

**CowPimp** · 02-12-2007, 08:51 PM

Although that doesn't look too bad (Except that I think leg extensions sucks balls), a setup like what Bakerboy described makes more sense. Of course, the principles you are using here are much like those espoused in HST, which works well for some.

milod · 02-14-2007, 08:04 PM

I guess the real question is "too much volume for what?" In other words, what are your specific goals?

If your trainer is recommending sets of 12, it sounds like he wants to get you into the so-called "hypertrophy range". So I'm guessing your primary goal is to increase muscle size, as opposed to 1RM strength or long duration endurance. If that is indeed the case, and you are going to be working with weights between your 12RM and 15RM, then I don't think that sixteen sets of twelve is unreasonable, although you may find it too much for your taste.

For comparison, I've been doing eighteen sets of fifteen three times per week for the past two weeks as the first block in an HST program, and it's really no big deal. I feel like I could do even more, but I would have to break it up into two separate workouts per day, and I just don't have that kind of time.

--milo

02-12-2007, 06:52 PM	#1
instant Registered User Join Date: Feb 2004 Posts: 186	Is this too much volume After meeting with a personal trainer and deciding I've been on a Push/Pull (used cowpimps thread to design about 6 months ago) for too long - we've decided to see how I respond to full body split, where I train all major parts 2-3xs a week. I've also been working in the 6-8 rep range and he wants me to try working to 12 reps. So with the increase in reps is this going to be to much volume? ALL Sets 12 reps. Leg press X 2 Leg extensions X 1 Leg curls X 1 Dead Lifts X 1 Calf Raise X 1 Bench Press X 2 Flies X 1 Pull Ups X 2 Rows X 1 Shoulder Press X 1 Curls X 1 Arm Extentions/Skull Crushers X 1 Abs X 2 That's 17 sets by 12 reps seems like WAY too much. Any advice on where to cut if it is too much? Also some of these exercises will be interchangable at different parts of the week. ex. Leg Press may become Squats, etc.
instant Registered User Join Date: Feb 2004 Posts: 186

02-12-2007, 07:24 PM	#3
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	It doesn't have to be that complicated. Here is just an idea. Just don't do more than 5 movements and get some uni- lateral work in. If you want to do a total body workout split it into an A and B plan. Rest intervals long enough so that you recover but still feel pushed. A)Day 1 3 sets 10-12 reps ATG Squats Pullups OH press - unilateral One arm DB Rows Standing calf raises (15, 12, 10) V- ups B)Day 2 3 sets 10-12 reps Deadlifts Bench press chin ups Seated calf raises (15, 12, 10) One stabilization movement: like side planks In a two week cycle A, B, A B, A, B
	No strength within, no respect without - Kasmiri Proverb

02-12-2007, 08:51 PM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Although that doesn't look too bad (Except that I think leg extensions sucks balls), a setup like what Bakerboy described makes more sense. Of course, the principles you are using here are much like those espoused in HST, which works well for some.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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02-12-2007, 07:07 PM	#2
kidbodybilder Registered User Join Date: Jun 2006 Location: be hind u Posts: 270	i would in some more for the tries like dips and maby some type of curles and more sets

02-14-2007, 08:04 PM	#5
milod Registered User Join Date: Dec 2006 Location: Irvine, CA USA Posts: 17	I guess the real question is "too much volume for what?" In other words, what are your specific goals? If your trainer is recommending sets of 12, it sounds like he wants to get you into the so-called "hypertrophy range". So I'm guessing your primary goal is to increase muscle size, as opposed to 1RM strength or long duration endurance. If that is indeed the case, and you are going to be working with weights between your 12RM and 15RM, then I don't think that sixteen sets of twelve is unreasonable, although you may find it too much for your taste. For comparison, I've been doing eighteen sets of fifteen three times per week for the past two weeks as the first block in an HST program, and it's really no big deal. I feel like I could do even more, but I would have to break it up into two separate workouts per day, and I just don't have that kind of time. --milo