mon to fri - ITT i love volume

[avyion12]

Mon: Legs
- Ham curl 4x10
- Stiff-leg deads 3x12
- Squats 4x6
- Leg press 4x8
- Lunges 4x10
- Front squat 4x12

Tue: Chest/Tri
- Dec bench 4x6
- Flat DB 4x9
- reverse-grip wide bench 4x12
- Cable flies 3x12
- Dips SS with pushdowns 3x12


Wed: Back/Bi
- Wide-grip pull ups 4x12
- T-row 4x8
- Seated row 4x10
- under-hand pulldowns 4x10
- deadlifts 4x8-2 (go real heavy)
- Inc curl 4x10


Thurs: Delt/Trap
- Military press 4x6
- Seated DB arnold press 3x10
- Front raise 3x12
- Vertical row SS side laterals 5x10
- Reverse fly SS reverse rotation 5x10
- barbell Shrugs SS dumbell shrug 3x10
- incline seated shrugs 3x12

Friday: arms
- Dips 4x6
- CG bench 4x10
- Overhead cable tri-ext 7x12 (FST-7)
- scott curls 4x10
- incline curls 4x12
- concentration curl SS with hammer curl 4x12

sat: cardio/lagging
- 30m incline tread (15) at 4mph (around 560 cal)
- 15-20m ab circuit of crunches, side crunches and leg raises
- calf press 5x12

this is what works for me, i love the volume. with a partner, work outs are around 90-120m (which i dont mind cause i have fun) solo its 60-75m. quick between sets, and go heavy.

[ktj4l]

What kind of progression do you use?

What is the purpose of moving squats and deadlift to the middle or even toward the end of a workout?

How long have you been training and what are your main lifts at? How long did it take you to build up to this type of volume?

[avyion12]

What kind of progression do you use?

What is the purpose of moving squats and deadlift to the middle or even toward the end of a workout?

How long have you been training and what are your main lifts at? How long did it take you to build up to this type of volume?

squats: because my hamstrings were lacking, so i did them first, and they'd continue to be under pressure during squats, lunges and leg press.
deads: i alt between start and mid, start because i want to test my strength, mid because i dont want to fatigue my lats and compromise form and power.
progression. say i do squats 315x12, thats too many reps. so 365 for 8, 405 for 5, 425 for 3 drop set to 315 for 8. my thinking is, how far can i push this with good form?

i've been lifting for almost 4 years, and i've always done volume with the intention of hitting a muscle group from many angles to work it properly. my lifts are:
bench: 325
dead: 550
squat: 475
and if you want to add volume, start for example chest 12 sets, after a month or so, try 13 sets etc. my chest = 15/16 sets depending if i do FST-7 or something. the important thing to remember is: have fun, make sure you eat enough so you don't break down, and sleep/recover.