Am I doing too much volume?

[Natorgator]

Hey guys,

Hey guys, I've been pretty stale for awhile so I've had to change my routine a bit, and I came up with this...however I think I might have too much volume so I need some critique:

Day 1 chest and front delt
Bench 10-8-6-4
Incline 10-8-6-4
Decline 10-8-6-4
Flyes 4x10
Military 10-8-6-4
front raises 4x8

Day 2 side/rear delts/back
Side raises 4x10
Upright rows 4x8
shoulder shrugs 4x10
barbell rows 10-8-6-4
t-bar rows 4x10
deadlifts 8-6-5-4

Day 3 rest

Day 4 arms
preacher curls 4x10
barbell rows 4x8
incline curls 4x10
hammer curls 4x10
skullcrushers 4x10
pushdowns 4x10
tricep extensions 4x10

Day 5 legs

Squats 10-8-6-4
Leg press 4x10
Ham curls 4x10
Leg curls 4x10
calf raises 4x20

Day 6 rest
Day 7 rest

I really need some advice at this point because I am starting to think that I may be doing too much, despite the fact I only work out one body part per week...I'm trying to go for maximum strength/size. Advice?

 

[vinylgroover]

At the end of the day, volume is a personal thing and doesn't really tell you much per se. What is more important is intensity. If you are really busting your ass on each and every set, then i would say yes, that is too much volume.

The thing i don't understand is why you feel the need to break your shoulder training up. Just focus on basic exercises like militaries, dumbell press etc and you will hit all three heads, along with the back work and chest work you are doing.

Just remember, volume is not the key but rather intensity. If you can achieve the same by woking more intensely and cutting the amount of sets, doesn't that make sense?

I don't do any more than 12 sets for any bodypart, most alot less.

 

[Natorgator]

Well, it is something new I am trying. I figured that since my front delts already get blasted on chest day, why not do a little more with them and leave them to recover instead of doing them again the very next day. I usually am pretty intense so maybe I will cut down my volume.

 

[Lord_Suston]

too much, too many sets....

A) either ditch your decline bench or flyes, and try for 3 sets that are all out pure intensity.

B) Deads first in your back routine since this is yopur hardest lift and will take the most out of you.....

C) you should have chin-ups or pull-ups/ pulldowns since this is the main way the lats are directly used.

D) skip side raises you will most likely have done more than enough delts

E) try for 2-3 excercises on bis and tris more than that is over kill, and you should not really be doing more bis than tris since your tris has more muscles in it....

F) skip the leg press as well

 

[RusPA81]

too much, too many sets....

A) either ditch your decline bench or flyes, and try for 3 sets that are all out pure intensity.

B) Deads first in your back routine since this is yopur hardest lift and will take the most out of you.....

C) you should have chin-ups or pull-ups/ pulldowns since this is the main way the lats are directly used.

D) skip side raises you will most likely have done more than enough delts

E) try for 2-3 excercises on bis and tris more than that is over kill, and you should not really be doing more bis than tris since your tris has more muscles in it....

F) skip the leg press as well

I agree.

 

[Fatty4You]

Why are you doing barbell rows twice? Two days apart? I would just leave them on back day and not do them again on arms.

As for volume, as some said above, it can be personal. I mean, you are resting 3 days a week, which is pretty good, and your rep scheme it not too high. Personally, i had my best growth ever when i did sets of 8-15 reps. It was my most weight and strength gain in the smallest amount of time.

But, i like to switch it up every couple of weeks. I would suggest maybe doing your current rep scheme for a few weeks, then maybe switch to lower reps / higher weight for a few weeks.

-Fatty

 

[Mindwraith]

Question then, what constitutes "intensity"? The amount of weight used? The face you make while doing it? (lol) Seriously though I'd love to know.

 

[Fatty4You]

I think of intensity as how hard you push yourself. Take the idea of a "breather" set, where you take a weight you can do 10 reps at, but you dont put the weight down until you got 15 or 20 reps with it. Getting those extra reps, without taking a real break, pushing your body to go that extra mile, is pretty damn intense. In fact, i would say, too intense - i wouldn't do breather sets too often.

But intensity is about pushing yourself. If you got 10 reps, but you think you can get one more, go for it. So what if you can't complete the rep, at least you tried.

Things you can do to increase intesity:
-raise number or reps
-raise amound of weight being used
-slow down temp

-Fatty

 

[Lord_Suston]

Question then, what constitutes "intensity"? The amount of weight used? The face you make while doing it? (lol) Seriously though I'd love to know.

intenstiy can be many thing, a high percentage of your max rep used in a set, or how hard you put forth your own effort. Anyone can just pick up a certain weight and lift it once or twice, but to put a full effort untill your capacity for lifting the weight is negated. everyo0ne knows deep inside when they have done a set to max capacity or more impoprtantly when they don't and just dog it....