HVT (High Volume Training). This is just a little experiement I am doing for 6-8 weeks to determine if high volume help me reach gains quicker than a typical high intensity, low volume routine for ectomorphs. Unlike some ectos, I have been lifting for some time. Some interesting things about this experiment of mine:
1) I have never did a 3 day split.
2) I have did Max-OT for about 14-16 weeks during the summer.
No introduction about myself needed. You guys know who I am and what I'm about
The workout (just a rough draft, I am sure I will change it)
Day 1 (Legs)
- Squats 5x5 (Ideally each set will be the same weight as the prior one, incrementing when needed)
- Front Squats 5x5
- Leg Curls 5x5
- Standing Calf Raises 3x25-35 (Emphasizing high volume for calves)
Day 2 (Chest/Shoulder/Tris)
- Barbell Bench Press 5x5 (same as squats on monday)
- Dumbell Incline Press 5x5
- Clean and Press 5x5
- Skull Crusher 5x5 (with close grip presses after each set)
- Dips and/or Pushups 3 sets till failure
Day 3 (Back/Biceps)
- Deadlifts 5x5 (same as squats on monday)
- Barbell Shrugs 5x5 (do I need to isolate traps when I have clean and press on day 2?)
- Barbell Bent-Over Row 5x5 (I intend on alternating this with dumbell rows)
- Lat Pulldown 5x5
- Pullups 2 sets till failure
- Bicep Curls (any variation) 5x5
- Wrist Curls 2x25-35 (high volume)
Monday Day 1
Tuesday Rest
Wednesday Day 2
Thursday AM Cardio (6-8 100m sprints)
Friday Day 3
Saturday AM Cardio (10 sprints)
Sunday Rest
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Thread: sword_'s HVT Log
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09-19-2005, 05:14 PM #1
sword_'s HVT Log
A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
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09-19-2005, 05:21 PM #2
Day 1 (Legs)
Off in typical Brandon fashion. I decided to start off by breaking my own routine by:
1) Doing front squats first, then regular squats, and
2) Doing an additional exercise this workout, stiff leg deadlifts (I wasn't quite feeling the leg extensions, they were cake)
- Front Squats 185x5 185x5 185x5 185x5 195x5
- Squats 275x5 275x5 27x5 285x5 295x5 (decent)
- Leg Curls 282.5x5x5 (all cake)
- Stiff Leg Deadlifts 295x5 295x5 305x4
- Standing Calf Raises 235x25 235x25 235x25
Tell me what you all think of me doing a high volume training routine. I intend on keeping a consistently moderate to high intensity through the workout.A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
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09-19-2005, 05:24 PM #3
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09-19-2005, 05:28 PM #4Originally Posted by waitlifter82A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
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09-19-2005, 05:32 PM #5
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09-19-2005, 05:44 PM #6
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09-19-2005, 05:52 PM #7
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09-19-2005, 07:05 PM #8
routine looks good to me except I dont think u shoudl dedicate those sets of 5x5 for shrugs. Seems like a waste of time considering you're deadlifting, and like you mentioned clean and presses.
Lat pulldowns also seem redundant considering you're doing pullups. Pullups are way better than pulldowns(unles uve had very good with lat pulldowns by experience). Doign 2 variations of pullups would be sufficient i think (hammerchins + WG pullups, for example)
Also, adding some lateral movements for shoulders might be a good idea. Gotta keep those medial delts in check!
good luck with the routine
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09-19-2005, 07:10 PM #9Originally Posted by khochaA hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
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09-19-2005, 07:49 PM #10
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09-20-2005, 12:38 PM #11
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09-20-2005, 01:22 PM #12
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09-20-2005, 01:38 PM #13Originally Posted by waitlifter82A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
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09-21-2005, 02:51 PM #14
For my workout today.
Someone suggested that I should start with the clean and press as this is the exercise in my workout which requires the most energy. I will also add 2-3 sets of some rear deltoid movements as well.
A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
-
09-21-2005, 05:35 PM #15
9/21 Chest/Shoulder/Tris (Push Day)
In all honesty, this workout humbled the f**k outta me. I was going to do barbell bench press after my clean and presses, but the benches were occupied, so I did dumbell incline which induced further exhaustion. By the time I got to bench press...I was doing 155lbs for each set. After each skull crusher set I performed a few close grip bench presses with the bar. Dips to failure. Sick workout
- Clean and Press 115x5 115x5 115x5 125x5 135x4 (tired)
- Dumbell Incline Press 65x5 65x5 65x5 65x5 65x5
- Side Lateral Raises 30x5 30x5
- Barbell Bench Press 155x5 155x5 155x5 155x5 155x5
- SkullCrushers 85x5 85x5 85x5 85x5 85x5
- Dips (failure sets using bodyweight) 12 ~ 11
I got a programming test tommorrow at 0930, but I will try to get up early and do some AM sprints. I am so tired...
EDIT: High volume seems promising, especially for my arms. My arms are something that needs improvement and in the past I tried high weight / low volume with them with little results.Last edited by sword_; 09-21-2005 at 05:46 PM.
A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
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09-21-2005, 09:36 PM #16
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09-21-2005, 09:49 PM #17
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09-21-2005, 10:02 PM #18
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09-22-2005, 12:32 AM #19
F Y I
I don't think I mentioned it, but I am still currently bulking. I will post up background info on me, my stats, my last training routines, etc.. sometime next week or so.
Last edited by sword_; 09-22-2005 at 12:36 AM.
A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
-
09-22-2005, 09:33 AM #20
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09-22-2005, 10:05 AM #21Originally Posted by DARBP2A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
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09-22-2005, 10:31 AM #22
- Join Date: Aug 2005
- Location: In my Fridge
- Age: 41
- Posts: 180
- Rep Power: 243
i like your workout routine, i also saw you have a programming test? what you programming in bro? that's my main functionality! i am php programmer/wanna be body builder HAHA
How is the hvt feeling to you? Thinking bout changing routine within the next 5 weeks haha, just doing some researching on what to change it to!-grim1208
"Lift small stay small, lift big get big"
the beast is born and grows here - [url]http://forum.bodybuilding.com/showthread.php?t=729699[/url]
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09-22-2005, 10:33 AM #23Originally Posted by grim1208
Stay posted for my back/bi workout tommorrow. I was going to do AM sprints today, but that will soon be PM sprints.A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
-
09-22-2005, 11:17 AM #24
- Join Date: Aug 2005
- Location: In my Fridge
- Age: 41
- Posts: 180
- Rep Power: 243
Originally Posted by sword_-grim1208
"Lift small stay small, lift big get big"
the beast is born and grows here - [url]http://forum.bodybuilding.com/showthread.php?t=729699[/url]
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09-23-2005, 03:06 PM #25
9/23 Back/Biceps (Pull Day)
This was a preety sick volume day. As you call can tell I changed my workout for this day. One major thing is that I added weighted pullups (different variations) which I haven't did in a long time. I am happy to return these back into my back routine. I also decided that I didn't want to add barbell shrugs to this workout. I finally went to bicep curls today and did ez bar curls and wrist curls.
- Deadlifts 325x5 325x5 325x5 325x5 325x4
- Barbell Bent-Over Row 175x5 175x5 175x5 175x5 185x5
- Weighted Pullups (V-Bar) 35x7 35x5 35x5 (Wide Grip) 35x5 35x5 drop set to failure 0x6
- EZ Bar Curls 85x5 85x5 85x5 85x4 85x3
- Wrist Curls 135x25 125x20
I've been getting lazy and been doing NO ab work. I think I will do abs during one of my cardio days.A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
-
09-24-2005, 10:42 AM #26
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09-26-2005, 05:05 PM #27
9/26 Did I beat you at front squats?
Maybe. I had a decent workout today. Although tired, I brought my ass to the gym to do some high volume. Test tommorrow and I have to study so I will make this quick.
- Front Squats 190x5 190x5 195x5 195x5 205x5
- Squats 285x5 285x5 285x5 285x5 295x5
- Stiff Leg Deadlifts (first 3 standing on two plates) 295x5 295x5 305x5 305x5 305x4 (lost grip )
- Standing Calf Raises 250x25 250x25 250x15
A hit was sent, from the President, to raid your residence /
Because you had secret evidence, and documents /
On how they raped the continents, and it's the prominent /
Dominant Islamic, Asiatic Black Hebrew
- GZA "4th Chamber"
-
09-26-2005, 06:01 PM #28
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09-26-2005, 06:03 PM #29
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09-26-2005, 06:23 PM #30
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