03-25-2015, 06:53 AM | #1 |
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Join Date: Dec 2002
Location: fb.com/a.macdonald.iv
Age: 35
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My current workout & volume questions
So a few preliminaries:
1. I am a non-natural lifter. I am not going to elaborate on what this means, though. But technically by taking any drug that's banned in competition (including Adderall/amphetamine, which I've been prescribed) I am taking "performance enhancing drugs" and therefore "not natural" so I've been non-natural since before I even started lifting. 2. I am trying to maximize hypertrophy, not strength. To be more specific I am trying to maximize 8-10RM strength, but that basically means I'm maximizing hypertrophy. I'm also mostly interested in maximizing hypertrophy for areas that are used in competition lifts. The very general structure of my workout right now is this: Day 1: High volume upper body, low volume lower body Day 2: High volume lower body, low volume upper body Day 3: Off Repeat So, Day 1 might look like this Day 1: Flat bench warmup followed by 10RM test (figuring out how much I've progressed on my 10RM), then 3x8 (at 75% 1RM, so 8 reps of my 10RM) with 2-3 minute rest periods, then 4x10 at 60% 1RM (so 10 reps of my 15RM) with 90 second rest periods Incline bench 3x10 at 60% 1RM Pec flyes 3x10 at 60% 1RM Barbell curls 4x10 at 70% 1RM Lat pulldowns 4x10 at 60% 1RM --- Romanian deadlifts 3x10 at 70% 1RM Squat ATG 3x10 at whatever % RM feels comfortable Day 2: Squat ATG anywhere from 5-8 sets x10 at whatever %RM feels comfortable Leg press for 3 or 4 sets x10 going as deep as the safety bars will allow Leg curls 3x10 at whatever %RM feels comfortable Paused goblet squats, 3 sets pausing for as long as I can each time Calf presses, paused, followed by calf raises holding weights for 3 sets and then another 3 sets Deadlifts, 2-3 sets, usually x10 each time --- Overhead press, 3x10 Weighted dips, 3x10 Variable -- grip & forearm training accessories. Sometimes I will do these on Day 1 *or* Day 2 or split curls and grip training across days: Support grip holds for as long as I can, 2-3 sets Pinch grip holds, 2-3 sets Wrist curls 4x10 at 65% 1RM Reverse wrist curls 4x10 at 65% 1RM Crush grip training holds at home -------------------------------------------- The reason for this, by the way, is because I've noticed that I can usually hit upper body volume (and especially chest) harder than anything else; since muscle is repairing for 48 hours between training sessions, this more or less maximizes the recovery period. Adding some light upper body training to lower body days has been effective, but I've noticed that my lower body takes substantially longer to recover than upper body. So, would it even be worthwhile to *have* lower body training on Day 1, since I might not even be fully recovered by that time? |
03-25-2015, 07:05 PM | #2 |
Banned
Join Date: Dec 2002
Location: fb.com/a.macdonald.iv
Age: 35
Posts: 6,344
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Re: My current workout & volume questions
Side note: it seems that for my state, 13-15 sets is about the sweet spot for a muscle group. Going from 10 sets for bench to 15 secs that work pecs total made my pectoral development over the course of two days fucking massive. I don't think more than 15 sets would do much, because they're destroyed after that. Lower body seems destroyed after 10, tbh, but I've been cranking out a bit more just to keep up with the upper body volume.
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