very LOW LOW LOW volume workout routine! could it really work?

shainesboostin · 05-19-2009, 02:18 PM

Ok, so most of the time I see bodypart split routines with a **** ton of excersises, I was talking to a trainer at my local gym and he said this is an effective routine! I have to question it! I mean its really LOW volume compared to what I see preached all the time, so take a look....I mean, i do all those plus more! like incline, flies, ect. I havent been making to much progress so maybe hes correct!

This program calls for five sets of five reps in each exercise. When you can do all 25 reps add 5-10 pounds to the bar.

5X5 Split Routine

* Monday & Thursday Bench Press 5X5*
* Bent Over Rows 5X5*
* Barbell Curls 5X5

*Alternate exercises with 90 seconds rest in between sets. Continue until all sets are completed.

* Tuesday & FridayBarbell Squat 5X5*
* Barbell Deadlift 5X5*
* Hanging Leg Raises 3X5

mafty · 05-19-2009, 02:23 PM

Quote:

Originally Posted by shainesboostin

Ok, so most of the time I see bodypart split routines with a **** ton of excersises, I was talking to a trainer at my local gym and he said this is an effective routine! I have to question it! I mean its really LOW volume compared to what I see preached all the time, so take a look....I mean, i do all those plus more! like incline, flies, ect. I havent been making to much progress so maybe hes correct!

This program calls for five sets of five reps in each exercise. When you can do all 25 reps add 5-10 pounds to the bar.

5X5 Split Routine

* Monday & Thursday Bench Press 5X5*
* Bent Over Rows 5X5*
* Barbell Curls 5X5

*Alternate exercises with 90 seconds rest in between sets. Continue until all sets are completed.

* Tuesday & FridayBarbell Squat 5X5*
* Barbell Deadlift 5X5*
* Hanging Leg Raises 3X5

First of all, ease off on the exclamation marks, you dont need that many.

and secondly, is this a joke? the routine you listed is just a modification of madcows routine

TexAss · 05-19-2009, 02:23 PM

Yes, that would work. At some point you'd have to reduce the deadlift volume though.

dopamine72 · 05-19-2009, 02:35 PM

yeah i wouldn't put my trust into a trainer for future references. However this routine looks pretty good, give it a try and see how it works. It does look like a modified version of madcow, so maybe you wanna just do the actual 5x5 routine because it probably would work better. And this isn't very low low low volume.

grim83 · 05-19-2009, 02:35 PM

yeas that would work, you could go lower and still see good gains. the general rule of thumb though is that as you lower volume you up intensity and vice versa.

thereaperman · 05-19-2009, 02:43 PM

I think it does work!!!!!!!!! how long have you tried it????!!!!!!!!!!!!!!!! I think eventaully you will need to add more exercises!!!!!!!!!!!!!!! let us know!!!

small2big1 · 05-19-2009, 07:22 PM

Quote:

Originally Posted by thereaperman

I think it does work!!!!!!!!! how long have you tried it????!!!!!!!!!!!!!!!! I think eventaully you will need to add more exercises!!!!!!!!!!!!!!! let us know!!!

deads and squats the same day!!!! fugg that would take alot outta ya!

small2big1 · 05-20-2009, 10:33 AM

Quote:

Originally Posted by small2big1

deads and squats the same day!!!! fugg that would take alot outta ya!

nobody agrees? squats and deads the same day, and 2x a week? gotta be overkill

TexAss · 05-20-2009, 11:15 AM

Quote:

Originally Posted by small2big1

nobody agrees? squats and deads the same day, and 2x a week? gotta be overkill

VVVVVVVV

Quote:

Originally Posted by TexAss

Yes, that would work. At some point you'd have to reduce the deadlift volume though.

It is doable. Not fun, but doable.

chobanuk · 05-20-2009, 06:18 PM

Rather do something like this, change it up a bit every now and than.

Mon
Squat 3x5
Incline or Flat Bench 5x5
Pull-ups 3x
Calf Raises 3x
Abs

Wed
Deadlifts 3x5
Rows 3x5
Military 3x5
Rear Delts 3x
Shrugs 3x

Fri
Squats 3x5
Stiff Legged Deadlifts 3x
Dips or Skullcrushers or Close-grip 3x
Curl 3x
Abs

XxDecayxX · 05-20-2009, 07:23 PM

Quote:

Originally Posted by shainesboostin

Ok, so most of the time I see bodypart split routines with a **** ton of excersises, I was talking to a trainer at my local gym and he said this is an effective routine! I have to question it! I mean its really LOW volume compared to what I see preached all the time, so take a look....I mean, i do all those plus more! like incline, flies, ect. I havent been making to much progress so maybe hes correct!

This program calls for five sets of five reps in each exercise. When you can do all 25 reps add 5-10 pounds to the bar.

5X5 Split Routine

* Monday & Thursday Bench Press 5X5*
* Bent Over Rows 5X5*
* Barbell Curls 5X5

*Alternate exercises with 90 seconds rest in between sets. Continue until all sets are completed.

* Tuesday & FridayBarbell Squat 5X5*
* Barbell Deadlift 5X5*
* Hanging Leg Raises 3X5

Looks like a 4 day intermediate split routine. I just don't see any exercises in there that directly hit Tricep or Shoulders. I guess your trainer assumes they will be hit enough from the bench press sets.

Looks like not that bad of a routine. And I wouldn't say that's low volume, would equal out to 10 total sets roughly per muscle group a week......

a HIT full body 3x a week, Like advocated by Ellington Darden, would only involve 3 sets Total a week per muscle group...