Lifting for tonnage

[Charger]

I am trying a new/old approach. High Volume training for Mass. This idea adds your total weight lifted in one exercise per workout. Do a set amount of sets, say 2 warm ups and then 3 working sets. Try to lift in the 8 to 12 rep range and when done add your total weight lifted. Example 185x12=2220. Add all sets and come up with a total weight. Try to increase this from week to week. I am doing 8 sets rather than five(HIGH VOLUME) Let you know how it goes!

 

[EarWax]

Sound like an interesting idea Charger.

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Lift well! But don't forget to put it down afterwards.

 

[roadrunner]

Sounds like the same principles as C. Poloquin's German Volume Training, have you ever tried that? I had very good results with it this past winter!

 

[Charger]

I got this idea from musclemedia.com. It said this was a European approach to adding mass. Shocking your chest in a different way. I have been on a fairly conservative routine using mostly dumbbells for the last 7 weeks for chest. I went to this after a strength training routine before that, so I thought this would be another direction to go for another angle.
Where could I get info on C. Poloquin's volume training?

 

[Charger]

I got this idea from musclemedia.com. It said this was a European approach to adding mass. Shocking your chest in a different way. I have been on a fairly conservative routine using mostly dumbbells for the last 7 weeks for chest. I went to this after a strength training routine before that, so I thought this would be another direction to go for another angle.
Where could I get info on C. Poloquin's volume training? I would also be interested in seeing what he said about other body parts. I have also been doing something similar with biceps which I will make another post.

 

[roadrunner]

Charger - try this site: http://www.stud.ntnu.no/studorg/styrke/program/v51_gvt.html

The first few weeks I tried this,I practically needed a wheelchair to get around! It's a very good way to shock the muscles - I made the biggest gains of my bulking cycle on this program!

 

[Charger]

Roadrunner, Thanks for the link! I am going to do something similar(if my shoulders let me?) I am only going to hit my chest with volume and stick to my reguler routine with everything else. If this works well,I will do legs next. I just don't think at 38 I can handle doing my whole body at this kinda volume.

 

[roadrunner]

Your 38, huh?? Big deal baby, so am I!!! Beleive me, you can handle it....just eat lots and get lots of rest.

Personally, I think hitting legs hard forces your whole body to grow better. Why just do chest? You'll look like one of those bulldog guys with the great big chest and the chicken legs

 

[Charger]

I agree completey. Since I have gone over 300lbs on squats and deads I have been really putting on mass. What I meant was I was reluctant to go with this kind of volume on legs and chest at the same time. I am trying to talk myself into going all out, you may have just given me the shove I needed. Thanks

 

[Scotty the Body]

Let us know how it goes Charger, my chest seems to be the only part that hasn't increased in weight/size as of late so I'd be willing on trying somethng if it works.

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Just another day in the gutter

 

[Charger]

Will do, plan on starting tomorrow. I plan on doing 10 sets of 10 each x50DB Flat bench, not decline HATE DECLINE, then 3 reguler sets of inclines BB

 

[BroadStreet]

I'm a big fan of Poloquin. If you want to read more of his stuff, check out T-mag.com. He contributed alot of material to that site. Use their search engine, you'll find plenty. There's an article there called German Volume Training. I think thats what you're after. I cant believe muscle media had an article on volume training. Its usually filled Body For Life fluff. Muscle Media 2000 used to be my bible till it changed direction. What a waste.

 

[roadrunner]

BroadStreet - another Poloquin fan whoo hooo! He's got some great training philosophies!

Charger - let us know how it goes. Just wanted to add that I found the first week that I did the GVT, it took a little time to figure out exactly what weight to use. Don't get frustrated at first, took me about a week to get into that mode of training. If your weights are correct, the first 3-4 sets will feel a little stupid, but that 9th and 10th set will KILL you

I credit GVT with getting me past quite a few plateaus and onto new personal bests.

 

[BroadStreet]

I wouldnt go as far to call it a crock. Taking it to the extreme with marathon sessions, yea!, would be rediculus. But doing it on a, lets say an 8 week split may be beneficial. I haven't tried it so I cant speak on it effectiveness. It seems to me it might be a good way to shake up your routine. I certainly wouldnt recommend someone training like this on a regular basis.

 

[Large And In Charge]

Originally posted by BroadStreet:
I wouldnt go as far to call it a crock. Taking it to the extreme with marathon sessions, yea!, would be rediculus. But doing it on a, lets say an 8 week split may be beneficial. I haven't tried it so I cant speak on it effectiveness. It seems to me it might be a good way to shake up your routine. I certainly wouldnt recommend someone training like this on a regular basis.

Don't worry about Hulk, he's from Wannabesmall

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If you build it they will come

 

[Charger]

My first day was a little disappointing, went too light. I normally use 80lb DBsx12 so I thought I'd start out with 50lbx10x10. I will go up to 60 or 65 next week.
I also did 3 sets BB inclines and 3 sets of cable crossovers. I did get a good pump but don't feel sore(yet?)
Now Hulk, let me ask you, have you ever tried this? If not how do you know it won't work? My original idea was to do a SET amount of sets, say 8 or 10 and simple try to increase the total amount of weight per week(I generally only work my chest once a week,I am not sure where you have come up with the 100 sets and 3 hour idea?
What is a crook of $!!+ to me is people who are so deathly afraid of high volume. Less is more, it works!,for a while. And yes I do it, I just came off of 7 weeks of 3 days a week and 2 weeks off. Now I am ready to shock the system and it works.

 

[Maki Riddington]

Hulk said,
High volume training does have its place in some routines and can be effective in short spurts (or so I have been told), but if you are not progressing then upping the volume generally will not help.. However lowering the volume well thats another story

*** High volume is used on athletes that have stagnated. Very rarley do they increase intensity through the years. Upping the volume depends on how you do it in conjunction with your program.



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Exercise, my drug of choice

 

[Charger]

Hulk, Thank you! Yes, I am trying to go up in weight. Only instead of trying to raise my one rep max I am trying to increase my total weight lifted in a given number of sets, thus high volume
I understand where you were coming from though, to lift as much as possible per work out with unlimited sets(lift till you drop) would be nuts.