volume training experiment

de_barathrum · 10-29-2006, 08:35 PM

for the past few months i have been focusing on strength training programs like 5x5, and WSBB influenced routines and im finally going to try my hand at a higher volume type routine. while these types of programs worked well for getting my strength levels up, they really didnt do a whole lot for my physique. (here is my last journal http://forum.bodybuilding.com/showthread.php?t=869917)

im going to be doing a push/pull/legs with a 3 on 1 off, 3 on 2 off rotation. i havent layed the program out exactly but its going to look something like this.

day 1 push - horizontal emphasis

15 degree incline bench - 1x3 , 3x4-6 , 1x8-12
CGBP - 1x3 , 3x4-6, 1x8-12
seated militaries - 4x8-12
lying tricep extensions - 3x6-12
lateral raises - 3x8-12
leg raises

day 2 pull - vertical emphasis

chins - 1x3, 3x4-6, 1xfailure
pendlay row - 4x8-12
yates rows - 2x 6-12
shrugs - 4x4-8
barbell curl - 3x6-12
hammer curl - 3x8-12

day 3 legs - squat emphasis

back squat - 1x3, 3x6, 1x8
front squat - 4x6-12
SLDL - 4x4-10
ski jump calf raises - 4x20
weighted situps

day 4 push - vertical emphasis

seated militaires - 1x3, 3x4-8, 1x12
inclines - 3x8-12
overhead tricep press - 4x4-10
CGBP - 3x8-12
lateral raises - 3x8-12
leg raises

day 5 pull - horizontal emphasis

pendlay rows - 1x3, 3x4-6, 1x10
yates rows - 2x6-10
chins - 3x6-10
shrugs - 3x6-12
barbell curl - 3x6-12
hammer curl - 3x8-12

day 6 legs - deadlift emphasis

deadlift - 1x3, 3x4-6
box squats - 6x3
hack squats - 4x6-12
ski jump calf raises - 4x15
weighted situps

my current stats are...

ht - 6'3
wt - 210

bench - 235x5
squat - 245x5
deadlift - 335x1
standing military press - 145x5
pendlay row - 190x5

a few notes... due to a sternum injury i cannot dip or do standing overhead presses for a while, even seated presses are kind of iffy. also i do not know how soon i will be deadlifting. i have just come off of a lower back injury and i am not in a mood to rush things... also i will be exluding warmup sets from my log.

de_barathrum · 10-29-2006, 08:41 PM

day 1 push - horizontal emphasis

incline bench - 185x8, 205x3, 185x3, 135x10, 135x6
CGBP - 135x6, 135x6, 135x6, 135x6
seated militaries - 95x8, 95x8, 95x6, 95x6
lying tricep extensions - 95x5, 85x6
lateral raises - 20x12, 25x10
leg raises - 12, 12

definitely not used to this type of volume. i faded very quickly. might take me a few weeks to adjust to it. i guess i am learning what so many of the others who have come off of a lower volume strength based routine have learned... low volume training kills your endurance.

on a good note though, i was able to overhead press today, albeit seated, without any major discomfort in my sternum. though the weight i was using is a bit less than what i am accustomed to, i think this is a good sign.

ossizen · 10-29-2006, 09:09 PM

Nice workout, DE. That is a good start.

AU stu. · 10-29-2006, 09:13 PM

Nice looking routine, *subscribed*

Those leg days are going to be pretty tough.

de_barathrum · 10-29-2006, 10:27 PM

thanks, im thinking about throwing some high rep squats in there too... might sub box squats with them.

de_barathrum · 10-30-2006, 09:10 PM

day 2 pull - vertical emphasis

hammer chins - 30x3
pendlay rows - 185x3, 165x6, 165x6, 165x6, 155x7
yates rows - 185x8, 185x6
power shrugs - 185x12, 225x8, 225x8
barbell curl - 95x10, 95x5, 95x4
hammer curl - 25x10, 25x8, 25x6

supposed to be a vertical emphasis day but my sternum gave me hell on chins so i just rowed alot instead. yates rows seem like they will be a good addition and powershrugs felt nice too. endurance was better than it was on push, but its still not where i would like it to be. my lower back is bothering me a bit now, due to the rowing... hopefully that will subside before tommorrow...

The Real Deal · 10-31-2006, 10:56 AM

Quote:

Originally Posted by de_barathrum

definitely not used to this type of volume. i faded very quickly. might take me a few weeks to adjust to it. i guess i am learning what so many of the others who have come off of a lower volume strength based routine have learned... low volume training kills your endurance.

hahha, you'll get used to it quickly..prolly need 2 round abouts of the routine...tho its quite depressing when you know you should be able to lift more for reps but cant.

damn you can row freeweight? I envy you...

MISSINGLINK · 10-31-2006, 11:22 AM

Good Luck

de_barathrum · 10-31-2006, 06:57 PM

day 3 legs - squat emphasis

squats - 255x3, 225x6, 225x5, 225x5, 185x8
front squats - 95x5, 95x10, 95x5
SLDLs- 135x10, 135x10, 135x10
ski jump calf raises - 45x20, 45x20, 45x20, 45x20

kind of suprised how easy 255 went up. havent squatted in 2 weeks and it doesnt seem like ive lost much if any strength. tried the clean grip on front squats and it was an absolute bitch. its definitely going to take some getting used to. however the range of motion was very natural and i believe it is a lift i am going to really enjoy when i can get past the clean grip. kept it light on the SLDLs because im still testing the waters on to what i can and cannot do with my back... everything feels cool now, but we will see tommorrow...

de_barathrum · 10-31-2006, 06:59 PM

Quote:

Originally Posted by The Real Deal

hahha, you'll get used to it quickly..prolly need 2 round abouts of the routine...tho its quite depressing when you know you should be able to lift more for reps but cant.

damn you can row freeweight? I envy you...

yeah, im hoping it wont take too long to get my endurance up... might drop the volume a tad for the rest of the rotation then work my way back up.

i can row freeweight as long as its pendlay or yates. even then pendlays put stress on my lower back... 45 degree rows are out of the question.

Quote:

Originally Posted by MISSINGLINK

Good Luck

thanks, i appreciate you stopping by.

AU stu. · 10-31-2006, 07:15 PM

Nice squats, yea I heard to just give the clean grip time and it will seen pretty easy.

W8isGR8 · 10-31-2006, 07:24 PM

Quote:

Originally Posted by de_barathrum

while these types of programs worked well for getting my strength levels up, they really didnt do a whole lot for my physique.

"And another one gone, another one gone, another one bites the dust"

Shocking isn't it

de_barathrum · 10-31-2006, 07:40 PM

Quote:

Originally Posted by AU stu.

Nice squats, yea I heard to just give the clean grip time and it will seen pretty easy.

hopefully in a few sessions ill have it down no problem. seems like it will be a very useful lift.

Quote:

Originally Posted by W8isGR8

"And another one gone, another one gone, another one bites the dust"

Shocking isn't it

very

actually my whole intention of doing these strength based programs was to build a better base so when i would do a more "bodybuilding" type program, like i am now, i would be using more weight and therefore have more potential for hypertrophy. you see, there is a method to my madness.

W8isGR8 · 10-31-2006, 07:41 PM

Quote:

Originally Posted by de_barathrum

hopefully in a few sessions ill have it down no problem. seems like it will be a very useful lift.

very

actually my whole intention of doing these strength based programs was to build a better base so when i would do a more "bodybuilding" type program, like i am now, i would be using more weight and therefore have more potential for hypertrophy. you see, there is a method to my madness.

I give it another year before BB.com comes to the shocking realization that bodybuilders should train like bodybuilders.

de_barathrum · 10-31-2006, 07:47 PM

Quote:

Originally Posted by W8isGR8

I give it another year before BB.com comes to the shocking realization that bodybuilders should train like bodybuilders.

im starting to see the trend shift myself. i see less and less people pimping out 5x5 and more people start to try higher volume routines. for the most part i think the majority of people will follow what the "respected" posters say, and its remarkable to watch how trends change whenever their opinions do.

W8isGR8 · 10-31-2006, 07:49 PM

Quote:

Originally Posted by de_barathrum

im starting to see the trend shift myself. i see less and less people pimping out 5x5 and more people start to try higher volume routines. for the most part i think the majority of people will follow what the "respected" posters say, and its remarkable to watch how trends change whenever their opinions do.

It's funny that the biggest and best looking guys(no homo) lift a ****-ton of weight for a ****-ton of reps/volume.

de_barathrum · 10-31-2006, 07:57 PM

Quote:

Originally Posted by W8isGR8

It's funny that the biggest and best looking guys(no homo) lift a ****-ton of weight for a ****-ton of reps/volume.

yeah, thats true for alot of people, but i know some that developed very well off more powerlifting type routines... i guess as the old adage goes.. you have to find what works for you.

W8isGR8 · 10-31-2006, 08:23 PM

Quote:

Originally Posted by de_barathrum

yeah, thats true for alot of people, but i know some that developed very well off more powerlifting type routines... i guess as the old adage goes.. you have to find what works for you.

Really? It seems like everyone around here looks the same as last year, only now they have more injuries...me, real deal, shruggin, aqua, rockhuddy, dbcb.....

de_barathrum · 10-31-2006, 08:30 PM

Quote:

Originally Posted by W8isGR8

Really? It seems like everyone around here looks the same as last year, only now they have more injuries...me, real deal, shruggin, aqua, rockhuddy, dbcb.....

haha... i hear you on the injuries... read the last few pages of my last journal and see for yourself.

i guess the person i had in mind was Andrew.Cook. i dont know the specifics of his training, but i do know he does more of a powerlifting routine and if you have ever seen any of his pics, you can see it has worked very well for him...

aqua-beowulf · 10-31-2006, 08:50 PM

Quote:

Originally Posted by W8isGR8

Really? It seems like everyone around here looks the same as last year, only now they have more injuries...me, real deal, shruggin, aqua, rockhuddy, dbcb.....

Just stumbled on to this, and I'm sorry, but I can't agree here. I'm 11 pounds heavier than I was last year, and my waist is smaller. I may not look like the next Olympian, but that's not my goal. My injury is also not exercise related, as I pulled it at work, lifting a motor out of a piece of equipment.

I've never flip-flopped, or deviated from my main plan... which is to lift the most weight I can on the lifts I train for. I don't hit the panick button when my bodyfat gets too high, and I don't go from wanting to bodybuild one week, to powerlifting the next, and then cutting the third.

Mark this one down on your calendar... you'll never see me get on this bandwagon.

This is the number one reason I don't like posting photos.

rockhuddy · 11-01-2006, 12:14 AM

Quote:

Originally Posted by W8isGR8

Really? It seems like everyone around here looks the same as last year, only now they have more injuries...me, real deal, shruggin, aqua, rockhuddy, dbcb.....

I have less injuries, actually; my shoulders are more or less 100%, and even though my wrists still aren't great they're much better than they used to be.

And I'm pretty happy with my progression physique wise. I've only been running WSB for 6 or 7 months; what did you expect, for me to gain 20 lbs of muscle in that time?

Edit: BTW, subscribed.

ThickAsABrick · 11-01-2006, 06:37 AM

New routine looks good De B.
I'll be following to see how you progress.

de_barathrum · 11-01-2006, 11:06 AM

thanks everyone, i appreciate your support

by the way i have full body DOMS. this is awesome. there isnt a muscle group that isnt sore. im actually suprised a bit by how blasted my quads are. usually squats hit my posterior chain more, but i guess when i am doing quite a few more working sets than normal my quads will be activated more. might take the next two days off to recover... ill play it by ear.

AU stu. · 11-01-2006, 11:13 AM

Quote:

Originally Posted by de_barathrum

actually my whole intention of doing these strength based programs was to build a better base so when i would do a more "bodybuilding" type program, like i am now, i would be using more weight and therefore have more potential for hypertrophy. you see, there is a method to my madness.

That's why I'm doing 5x5. I just want to get my lifts up so I can lift some heavy weight when I do a more Bodybuilding type routine.

W8isGR8 · 11-01-2006, 12:23 PM

Quote:

Originally Posted by aqua-beowulf

Just stumbled on to this, and I'm sorry, but I can't agree here. I'm 11 pounds heavier than I was last year, and my waist is smaller. I may not look like the next Olympian, but that's not my goal. My injury is also not exercise related, as I pulled it at work, lifting a motor out of a piece of equipment.

I've never flip-flopped, or deviated from my main plan... which is to lift the most weight I can on the lifts I train for. I don't hit the panick button when my bodyfat gets too high, and I don't go from wanting to bodybuild one week, to powerlifting the next, and then cutting the third.

Mark this one down on your calendar... you'll never see me get on this bandwagon.

This is the number one reason I don't like posting photos.

You're right, I must be crazy for wanting to look like I actually work out....

de_barathrum · 11-01-2006, 01:10 PM

no fighting in my thread guys, however i am always up for workout related discussion. just keep it civil.

Quote:

Originally Posted by AU Stu.

That's why I'm doing 5x5. I just want to get my lifts up so I can lift some heavy weight when I do a more Bodybuilding type routine.

definitely. its harder to progress on a routine like i am on now, so i figured it would be good to get my absolute strength up a bit before i started one like this. however im not taking out strength based training entirely. i always start each day off with a heavy triple on one of my core excercises. i figure maybe i can get the best of both worlds, the overall strength gains from the heavy triples and the hypertrophy from higher reps and volume. of course i may fail miserably and get no where, but like the thread title says, this is an experiment.

littlechick · 11-01-2006, 01:13 PM

Quote:

Originally Posted by de_barathrum

no fighting in my thread guys, however i am always up for workout related discussion. just keep it civil.

definitely. its harder to progress on a routine like i am on now, so i figured it would be good to get my absolute strength up a bit before i started one like this. however im not taking out strength based training entirely. i always start each day off with a heavy triple on one of my core excercises. i figure maybe i can get the best of both worlds, the overall strength gains from the heavy triples and the hypertrophy from higher reps and volume. of course i may fail miserably and get no where, but like the thread title says, this is an experiment.

good luck with your experiment!!!

bigboy15 · 11-01-2006, 09:55 PM

Quote:

Originally Posted by W8isGR8

You're right, I must be crazy for wanting to look like I actually work out....

You do? REALLY??

Looks good DB. Belated congratulations on the squat PR!

de_barathrum · 11-02-2006, 08:35 PM

day 4 push - vertical emphasis

seated militaries - 135x8, 135x5, 135x3, 115x6
inclines - 135x8, 135x15, 155x6, 135x6
CGBP - 135x10, 185x3, 135x6
lying tri extensions - 75x7
lateral raises - 20x15, 25x10
leg raises - 12, 12

i was supposed to do 135 for a heavy triple but it kind of turned into a set of 8. dunno what happened there. the rest of the workout sucked ass. my sternum was popping the entire time on inclines and i kind of died after that. it didnt hurt, but at the same time the sternum isnt supposed to pop. its in the back of my mind when im lifting and it is holding me back some...

de_barathrum · 11-03-2006, 06:14 PM

day 5 pull - horizontal emphasis

pendlay rows - 195x3, 170x6, 170x7, 170x6, 135x10
yates rows - 185x8, 205x6, 185x12
powershrugs - 185x12, 255x6, 255x6
barbell curl - 95x12, 105x5, 95x5
btb wrist curl - 95x15

didnt finish today. people kept interrupting my workout so i just said **** it. didnt attempt to do pullups today. ill give them a shot next time, see how they feel.

weighing in at 213 btw...