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  1. #1
    Registered User TAWS6's Avatar
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    Split and volume observations

    So I have been slowly cutting volume and I have found no difference between what I was doing and what I’m currently doing. I always thought the majority of people did too much. I’m starting to think that all I really need for chest is a flat/incline movement. I’m still experimenting but here’s what things look like if anyone is interested. One conclusion I have is the more weight you’re moving the less energy you have.

    ——Old setup—— all straight sets
    Chest/front/side delts/triceps- bench press 3x5, incline 3x8, chest fly 3x10, lateral raise 3x12, skull crusher 3x10, tri push down 3x12

    Back/biceps/rear delts- pendlay row 3x5, Yates row 3x8, lat pull down 3x10, face pull 3x12, reverse fly 3x12, barbell curl 3x10, hammer curl 3x12

    Legs- squat 3x5, rdl 3x10, leg extension 3x12, leg curl 3x12, calf’s/abs 3x15
    ———————

    ****NEWer setup**** mix of straight and ramped sets

    Chest/front/side delt/tricep- bench 3x5, incline 3x8, chest fly 1x10, lateral raise 2x12, skull crushers 2x8

    Back/bicep/rear delts- pendlay row 3x5, lat pull down 3x8, rear delts 2x12, barbell curl 2x8

    Legs- squat 3x5, rdl 3x8, leg extension 2x10, leg curl 1x10, calf’s/abs 2x12
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  2. #2
    Work in Progress CW47's Avatar
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    100% agree that many people can get the same results with less work. I'd bet you could get by with even less than what you're doing right now.

    But it also shouldn't go without saying that there's undoubtedly a section of lifters that doesn't do enough. The advice I'd usually give is for each person to experiment and see how different levels of volume work for them.

    This video from that was published today does a great job of framing the volume factor, imo.

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  3. #3
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    Your newer volume looks almost identical to mine in my current routine, which I've found to be the sweet spot after too much and too little. Probably going to stick with this indefinitely.
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    Registered User TAWS6's Avatar
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    Yeah I think moderate volume with high intensity (weight on bar) is the way to go. Every once in a while I’ll see someone say that they can do 20 sets in a work out and I think to myself why?
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    Once I started playing around with Kettlebells more, I realized I can get away with doing the big lifts and still get results (press, squat, clean, swing, etc.). In my current 6 week block, I'm doing upper/lower (upper being cleans and presses, lower being RDL/kick stand deads and squats and I add 1-2 accessories per day).

    Big on the basics is key. Now the question is... does this type of training keep you engaged and interested? I keep finding trainees get bored too easily on basic stuff and it seemingly is worse now. 10 years ago you could tell people here to run stronglifts and they would do it with less complaining haha.
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    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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    Registered User TAWS6's Avatar
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    I like my current setup. The work outs are usually around 50 minutes to an hour. I run it 4-5 days per week (4 days 80 percent of the time). If someone got bored I’d probably have them have push/pull A/B workouts.
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    Registered User air2fakie's Avatar
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    I think a key point here is that you're at a level of strength, developement & training experience where you can tell the difference (or the lack of a difference) between levels of volume.

    At this point, you're probably not getting that much stronger or developed - at least not at any type of fast pace - so you can see that less volume is keeping you at the same level of strength & muscle.

    For people starting out or lower levels of strength (especially since many have subpar programs or none at all, and also don't understand intensity properly), they're impatient on progress if it happens at all. So they often end up increasing volume because they view that as a driver of development just as effective as increasing weight on lifts, or because that's what XXXX bodybuilder does.
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    Registered User TAWS6's Avatar
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    ^^^ Yes definitely. I should have pointed out that I really haven’t made any meaningful gains since I was 28. (In my 30s now). Every time I bulk and then cut back down I never get past 177-180 ish lean (12%). This is probably true for people past the 5+ year mark of real training and consistent diet. Reality kicks in when you diet from 200 down to 190 and you’re still “fat”.
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    Registered User tommy4life's Avatar
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    Originally Posted by TAWS6 View Post
    ^^^ Yes definitely. I should have pointed out that I really haven’t made any meaningful gains since I was 28. (In my 30s now). Every time I bulk and then cut back down I never get past 177-180 ish lean (12%). This is probably true for people past the 5+.
    This is very true. I feel confused (what I am doing wrong?) and suspicious (Are you full of ****?) every time I see someone claiming how they changed programs or an exercise and are seeing all kinds of results, but who claim to have been working out for years.

    I just lift now because its a habit, good for my health, and I enjoy it.
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    Registered User TAWS6's Avatar
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    Originally Posted by tommy4life View Post
    This is very true. I feel confused (what I am doing wrong?) and suspicious (Are you full of ****?) every time I see someone claiming how they changed programs or an exercise and are seeing all kinds of results, but who claim to have been working out for years.

    I just lift now because it’s a habit, good for my health, and I enjoy it.
    Same here. Eric Helms just did a vid where he’s claiming that he just made huge gains… I’m just here for the entertainment at this point
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    I just lift at maintenance. Took about 3 years doing a modified Fierce 5. Not into strength training, just aesthetics. I've had women come up to me and feel/squeeze my arms, I don't know them. Some wimpy looking guys calls me an azzhole when I offend them. I tell them that they are correct when I walk away.
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  12. #12
    Masstrophysicist Camarija's Avatar
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    Looks good

    Only difference for me would be higher rep ranges if going fewer weekly sets, I like the feeling of the pump

    Cheers brothers

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    Registered User tommy4life's Avatar
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    Originally Posted by TAWS6 View Post
    Same here. Eric Helms just did a vid where he’s claiming that he just made huge gains… I’m just here for the entertainment at this point
    See that's hard to believe since he has been lifting for 10+ years and he doesn't look that different. Maybe if he tried a new combination of chemicals, but his natural. Well, atleast the last 10 years, pretty sure I recall him admiting to cycling on his old workout journal on here.
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    Originally Posted by tommy4life View Post
    See that's hard to believe since he has been lifting for 10+ years and he doesn't look that different. Maybe if he tried a new combination of chemicals, but his natural. Well, atleast the last 10 years, pretty sure I recall him admiting to cycling on his old workout journal on here.
    The industry is just such a joke at this point. Everything is either click bait or just non sense. Lyles fb group use to be pretty good but now he’s just on a personal mission to discredit the jerk circle. So… yeah.. I just laugh at this point
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    Masstrophysicist Camarija's Avatar
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    Originally Posted by tommy4life View Post
    This is very true. I feel confused (what I am doing wrong?) and suspicious (Are you full of ****?) every time I see someone claiming how they changed programs or an exercise and are seeing all kinds of results, but who claim to have been working out for years.
    Yeah, the longer I stay consistent, I'm less interested in gaining muscle, more interested in exercise execution that will allow for longevity, or exercise selection that will have me in the gym less time.

    If I want to put on anything noticeably massive, I'm going to have to hop on the bike, and at this point in my life it's not really in line with my goals.
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    Registered User tommy4life's Avatar
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    Originally Posted by Camarija View Post
    If I want to put on anything noticeably massive, I'm going to have to hop on the bike, and at this point in my life it's not really in line with my goals.
    That, or walk around at 20%+ bf.

    joke, I know you're not into that life.
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    Originally Posted by tommy4life View Post
    That, or walk around at 20%+ bf.

    joke, I know you're not into that life.
    I did it about a year and a half ago, felt strong enough to play linebacker college ball, very cool feeling

    I'm expecting a son this year, so my goal is to be able to keep up with him when he's running around at 2+ years old

    I guess I could bulk for a year and a half and then cut... hmmmm
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