Best Low Volume Hypertrophy Program

[BlueJayMuscle]

What heavy weight low volume programs have gained you the most muscle?? Post up with details (frequency, days, muscles, etc)

Interested to hear from some experienced guys.

 

[bjg]

Not much rest between sets
day 1: start in order: flat bench press , Inclined bench, military press front military press back, dumbbell flies, dumbbell lateral raises
day 2: squats, leg extensions, calves
day 3: close grip pull downs, barbell rows, wide grip pull downs, deadlifts, shrugs, rear deltoids
day 4 rest
day 5: flat bench press, dips, close grip bench press, triceps pull downs, skull crushers
day 6: Wide grip pull downs, standing barbell curls, dumbbell curls, one arm preacher curls or cable curls
day 7: rest

 

[bjg]

as you see i don't believe in one set-low volume training....i do the above training with heavy weights for a month then switch to even higher volume with higher reps and different routine...i believe in variation.
i also do not train according to week days , i take a rest every 3 or 2 days of training and sometimes i take 2 or 3 days off, i am not stuck with Monday this and tuesday that etc....

 

[ALBOB]

I've never been able to take a single set to absolute muscular failure like Mike Mentzer advises so, in the past, I've stuck with three sets getting as close to muscular failure as I could on each.

Monday: Supersets of leg extensions and squats
Tuesday: Rest
Wednesday: Supersets of Incline dumbell flyes and heavy weighted dips
Thursday: Rest
Friday: Supersets of dumbell pullovers and barbell rows
Saturday and Sunday: Rest

The longest I was able to keep this routine up was two months. After that I was just too worn down. I switched to a higher volume routine for a few weeks and then back to high intensity.