Hey everyone,
So, I've been trying out high frequency/low volume training for about 5 weeks now, since I was really stalling and maybe even going backwards with a "bro split". I've made decent strength gains, but of course in this short time haven't noticed any hypertrophy. It is a 6 days a week push/pull.
My simple question is, does my program seem like too much volume for a natural lifter? I've attached an example of two days from my program to give you an idea of what I've been doing (I can't post the entire pdf here yet). This is basically the formula I've been following for the six days, but I slightly increase reps/lower weight through the week, and focus a little bit more on isolation moves on the last two workouts. I would greatly appreciate some feedback and opinion.
Here are some quick stats for me:
HT: 6' 2.5", WT: 207, AGE: 38 (trying to put on lean muscle)
Gains over the last 5 weeks:
Dead: 295-325 X6, Squat: 195-210 X6, Bench: 200-215 X6, Pull-ups: 10-13, Barbell Curl: 85-100 X10
Thanks in advance!
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12-02-2019, 06:08 AM #1
Is this Too Much Volume for a Natural?
Last edited by AndyMac499; 12-02-2019 at 06:53 AM.
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12-02-2019, 06:28 AM #2
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12-02-2019, 06:56 AM #3
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12-02-2019, 07:47 AM #4
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12-02-2019, 08:09 AM #5
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12-02-2019, 08:41 AM #6
Ok Kylehero, thanks so much for the input. Yeah, personally I like splitting up legs into multiple days. I seem to take less of a CNS hit, even with doing squats then deads the next day. My deadlift for one has increased more than anything, and I think it's because I can focus all of my energy on that single set per workout. I know I have a long way to go on strength, but of course it would be nice to see a little bit of gains in the mirror along the way
One issue I'll mention however for me, is the fact that my workouts now take MUCH longer, and I can't figure out exactly why. Maybe it's just because of all of the multiple body part work, or, the fact that with my home gym I'm constantly having to switch plates from barbell to dumbbell and sometimes back again. So this aspect I'm NOT liking at all, because my lunch break, which I use to workout on, is 1 hour. I know some of us only get a 1/2 hr, and I'm thankful for it, but with my bro split I was banging out, say, a high volume shoulder day in less than a 1/2 hr.
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12-02-2019, 08:50 AM #7
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12-02-2019, 09:01 AM #8
Ok, so if I'm understanding you correctly, are you simplifying everything as much as possible, or reducing volume per workout?
Of course with my bro split I would try to "work all of the angles" and do multiple variations for a given body part, but now that's not really possible with the PP program. I do try to keep it simple, but as you know, the back for example is made up of multiple muscles. So, just doing deads one day and rows the next, or lat pulldowns another, doesn't seem to be enough. Thoughts?
And of course these may be getting off topic, but I know there are also things like shorter rest times and supersetting if you want, which I know can speed up a workout. However, it seems like most of the literature keeps saying "Keep things simple, lift heavy, rest up to 2 minutes between sets".
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12-02-2019, 09:20 AM #9
u havent mentioned the most important thing. are u eating to show gains on the scale? You probably want to be seeing like .5% gain per week on the scale or else all of the above discussion may be pointless
luckily the math is easy for you being around 200lbs...u want to gain about a lb per week"Humility comes before honor"
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12-02-2019, 09:43 AM #10
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12-02-2019, 10:02 AM #11
Definitely not too much volume for anyone lifting more than a few months. It seems strange to add "for a natural" onto your title, the vast majority of us are naturals.
Also I like doing legs along with other upper body lifts. Since I lift at my home gym the main options for legs are different variations of squats so don't need a separate day for that.Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
~Originally posted by ironwill2008
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12-02-2019, 10:11 AM #12
ok, but what i was getting at is.....is the scale moving? if not, then isnt it hard to expect to gain mass? I would have wanted to gain like 4-5lbs over those 5 weeks. If the scale is about the same then those 3100-3200 cals might just be your "maintenance" calories. if i werent moving the scale id bump up the cals. It easier to burn fat than to gain muscle so go ahead and gain that .5%/week while your trying to add muscle. If/when u add some fat, lose it later and end up with a net muscle gain
"Humility comes before honor"
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12-02-2019, 11:53 AM #13
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12-02-2019, 11:57 AM #14
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12-02-2019, 06:08 PM #15
- Join Date: Mar 2015
- Location: Nevada, United States
- Posts: 10,047
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Every movement incorporates multiple muscles, so unless your goal is to be a hard-core bodybuilder (in which case you wouldn’t be looking to spend less time in the gym, you’d be wanting to spend a lot more) a good program of compound lifts can give you nearly everything you need. Then, on days when you DO have more time, you can add in some more specific isolation exercises as accessories.
And to confirm what others have said about your total volume, if most of your lifting is taking place on your lunch hour, it would be very difficult for you to be overdoing it.“Those who can make you believe absurdities, can make you commit atrocities.”
-Voltaire
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