How much volume ?

[EMan_Z]

I'm curretly trying to lose my fat while preserving (and maybe even gaining) some muscle.

Here's how my schedules looks like:

Monday: Chest + Tri + Abs
Tuesday: Cardio + Abs
Wednesday: Back + Bis
Thursday: Cardio + Abs
Friday: Legs + Shoulders + Abs
Saturday: Cardio

How much volume should I do? I've been working out for a year and a half now but I had to take the last 6 months off. Now i'm back in the game and need your help..

Thanks!

 

[maxellyz]

i think your schedule looks good but you shoud lower the amount of ab training 2 times / week is enough max 3...

 

[gymtime]

General rule:
Large muscle groups: three excercises, 3-4 sets each, 10,8,6 reps.

Small: two excercises, 3-4 sets each, 10,8,6 reps.

Legs 1-3 compound excercises, 4-15 sets, depending on your experience and overall leg development. Leg isolation excercises (quads and hams): one excercise each, 3-4 sets, 10,8,6 reps.

 

[EMan_Z]

i think your schedule looks good but you shoud lower the amount of ab training 2 times / week is enough max 3...

Hmm I'm just following this program from 'The Complete Book of Abs' by Kurt Brunghart (<-- spelling ? ). It basically starts with 3 exercises a day @ 20 reps each 1 set and moves up from there. First leves are 4 times a week then moves to 6 times a week.

 

[Realgains]

on juice you can get away with more volume...say 8 sets for large complex muscle groups and 6 for smaller ones for the avaerage guy. Train hard as this is way more important than volume. Rest hard too!!!
Off juice cut the sets in half.