Low volume sucks. High volume rules! HIT drools

[SSAlexSS]

I see a bad tendency in training. More and more trainees are buying into overtraining (which is mostly an escuse used to train less).

I was a low volume fanatic, beleive that anything over 3 days per week was for druggies..... After all my chest had trouble recovering from just 5 sets per week. I did only 1-3 sets of deadlifts since lower back is supposedly the slowest recovering bodypart. I have read many studies about how even such small and fast to recover bodypart (foreamr) can take up to 6 weeks to recover... I bought into this bull.

My bodyweight couldnt defeat 204 pound mark.

And then I tried and did high volume.
15-25 sets per bodypart.
6 days per week . Each bodypart gets worked 3x per week.

My strength is going up, my bodyweight is much higher in few weeks... I do now 6 sets for chest and keep progressing 3x per week!

Pain is for the weak. Even if my lats are hurtin' i still lift weights and IMPROVE.

If I had the time I would train twice a day.... I am 100% natural....

And YEH, long time ago I did try to workout only 3 days per week(rather than my normal 2). I overtrained, but now I have figured out that it was all in my head, lack of nutrition, and lack of neurological conditioning.

Your muscles dont have to recover that much! They can be trained to recover faster, and that measn that they hafta get bigger to be able to tolerate more stress in unit time.

Why high volume is logical? Muscle growth because of work it does, not how much it lifts in 1 set. More work in unit time means bigger muscles, since you need stronger and more energetical muscle to tolerate more tension. Training muscle only once oer week makes it wait 7 days before nbeing worked again. IT IS SITTING IDLE. By training it more often you are making it perform more work per unit time, it adapts and becomes bigger.

By not training to failure you dont spike
cortisol levels which mean, no overtraining.

HIT is horrible since you do very little work. With one set per exercise you cant improve very musch.

Sure you can constantly add weight to that set. But very soon you wont be able to do it. Your reps will start falling down. I mean no one got XXXXX pound lift from doing 1 set. You need more variables not just 1 set with 1 rep set to increase. Oh and HIT demands you to DECREASE your volume. See, less muscle stress per unit time = less work = less muscles... Alse neat Hebbin mechanism comes into play and your already screwy neurological system gets screwed even larger.

By training less you are not letting your body into adaptation of training more. More work = more muscle size AND MORE EFFORT. And that is why everyone is buying into "dont overtrain hype". More training sessions means more times getting off your coach and going to they gym.
Yeh you cant go to the theater and watch "The Clone Wars", you can stay up late and watch the 'Simpsons". Yeh we know, we know. One of those days you gonna get motivation. Too bad arnie isnt here, he could really motivate you. See he WAS MOTIVATED and he did WORK HARD. And he had a very good phisique. ANd even today the best pros still train high volume.

HIT developed by Arthur Jones became so popular only because it was so easy to do. Hey only 1 day per week you need to get off your coach and spend only 20 minutes in the gym. Also his nautilus equipment would be used very quickly in a given period of time and guess what. More customers = more money. Smart monkey mr Jones. he doesnt care about bodybuilders getting as big as possible, no, his wallet is the only thing that he wants to increase.

And many people use his ideas who get no financial interst in that. And they dont question the origins of ideas!
Hey just because it is NEW, totally agains the tide, and most important IT IS EASY. Doesnt mean that it is good.


Also some people say that "training 6 days per week is not very intensive or else you would overtraing." You need intensityu they say. YES but, you need to progressively increase it. If you train super intense 2 days per week and start training 6 days per week with the same intensity and puking every minute - Yes you will overtraiin. But if
you start slowly and work your way up,
eventully you could train as intensily on a 6 days per week program. And guess what what is better 2 days of Blood and Guts or 12 sessions per week? Ofcourse 12 sessions is better.
Howeever you cant get there by simply bein laid back and being conservative about your training frequncy. You have to work it! Ofcourse it is hard and takes a lot of persiverance, dedication and hard work. But hey, bodybuild IS about hard work.

Just because you cant bench 600 pound the first time you learn how to bench press, you shouldnt qit and say
"it is impossible" . No you work yourself up there. Notice I said 'work yourself up" . Not stayiong in the same conservative split (less than 6 days per week)

And please dont say "you hafta use drugs or you are a genetic monster or you are plainly overtraining".

By proper progression, proper rest, proper relaxation techniques, proper
bodybuilding principles and proper diet

(as much calories as you can stuff yourself with. Forget lean sources, Eat pizza, ice cream, chips, burgers, and french fries, while you wait for you 6000 calorie weight gain shake is getting ready to blend)

You will be surprised about what you body can make! My body did that high volume high gains approach, and my body was very prone to overtraining....

So dont say that you are geneticly predisposed to overtraining. .And hey since I dont drive yet I have to get my
body through all the crap outside we call snow. - 30C sucks when you have to walk long distance after a brutal leg day. 6 days training + 5-6 sessions through -30C degrees and trying not to fall on ice more than 5 times per second... geeez we see the kind of stress I get. You all guys in California are lucky. Sunny weather and no ice!

You should train evenb more times since you get stressed less.!
There is no easy way out, there is no shortcut home... yeh, go rocky!!! Watch rocky 4 running through the ice and snow in Rocky IV training. its me....





Reply please! Lets put HIT myth to rest! Hopefully you have read through all of it.

 

[jotun79]

HIT a myth? Not quite. I think your results from your high volume program are simply due to the change in routine. Just like any other program, HIT works for a while if placed correctly in your training regimen. Just don't stick to it for too long. I used HIT on and off for the past 2 years and took my bench from 245 to 410 and put on about 30 solid pounds of muscle. Alternating high volume and low volume is the better way of progressing. And HIT is definitely NOT an easy way to train if you do it right. So I'm gonna have to disagree with your conclusion about HIT. It has its place in our yearly training cycles.

Jotun79

 

[MrMuscle]

pictures

i got pictures that can prove that training each muscle group once a week builds mass. so if you can back up your story with pics it would be more belivible

 

[SSAlexSS]

HIT a myth? Not quite. I think your results from your high volume program are simply due to the change in routine. Just like any other program, HIT works for a while if placed correctly in your training regimen. Just don't stick to it for too long. I used HIT on and off for the past 2 years and took my bench from 245 to 410 and put on about 30 solid pounds of muscle. Alternating high volume and low volume is the better way of progressing. And HIT is definitely NOT an easy way to train if you do it right. So I'm gonna have to disagree with your conclusion about HIT. It has its place in our yearly training cycles.

Jotun79

Well you body is an amazing adaptational machine. IT CAN ADAPT to stresses! It CAN adapt to strenuous orkouts even if they are done 3 times per day 7 timers per week.

Once you are getting adapted, why lower yourself to lower volume - lower stimulation? Your body can handle high load, why undertrain it?

Well, sometimes 6 times per week can be strenuous and might be leading to overtraining. That is why you use mini within a week cycle where you go
100% effort 1st time 60% effort 2nd workout during the week and whatever you are capable the third time. Training that way IS recovery consious, and it still provides ome additional benefit to you, so you are less likely to overtrain later.

Sure 6 day per week routine is too much, that is why few people do it.

 

[SSAlexSS]

pictures

i got pictures that can prove that training each muscle group once a week builds mass. so if you can back up your story with pics it would be more belivible

But, ehat if you trained MORE often. You could have gained more muscles. Sure you might have made an amazing progress on bodypart once per week. But you probably COULD gain much more by using twice per week.


And hey you arent comparing 1x to 3x so you cant definately say that 1x is the best.

 

[ZZuluZ]

You never learn do you.

First HIT is great, then partials is the only way to go.....now Arnold style workouts is the best way to gain?

The key to gaining is VAREITY. Of course you're gaining from high volume but only because you've always done low volume. You'll stagnate soon enough and look for another miraculous routine.

I did not bother to read most of your post...I could see so many mistakes in it just glancing by it.

-Zulu

 

[SSAlexSS]

HIT a myth? Not quite. I think your results from your high volume program are simply due to the change in routine. Just like any other program, HIT works for a while if placed correctly in your training regimen. Just don't stick to it for too long. I used HIT on and off for the past 2 years and took my bench from 245 to 410 and put on about 30 solid pounds of muscle. Alternating high volume and low volume is the better way of progressing. And HIT is definitely NOT an easy way to train if you do it right. So I'm gonna have to disagree with your conclusion about HIT. It has its place in our yearly training cycles.

Jotun79

HIT being hard?

Yeh going to the gym 2x per week doing total of like 10 sets per week...

I wreck my brains, 6 times per week...
Now that IS harder and obviously more productive. Muscle growth with more oand more stimulation, not less.



Why HIT is a myth.
People say that only 1 set to failure is good. Brief and infrequent workouts rock, they say.

Well. 1 set to failure raises your cortisol sharply. 1 set doesnt give you enough variables to modify and improve. Plus the adaptation that HIt gives you is short and easily reversed since you dont push yourself.

Sprinters do quick short burst, and they get big legs. marathon runners do long, less intense runs and their legs are small.

Seems reasonable to support HIT and oppose VOLUME, right? It works for them so it can be applied to weight room, right?

Well firstly how much do sprinters do in one sprint? 90-100 feet. How much reps is it? Surely not 6-8!!!

Also sprinters sprint many times per day many days per week. Not HIT.


HIT may be fine for some little strength gains, and maybe some occasional
sarcomere hypertrophy. But what about other part of equation, sarcoplasmic hypertrophy? It can only be achieved by volume. And even pure muscle usefull strength (sarcomere hypertrophy) is also achievable to the max on a HIGH VOLUME routine.

Look at olympic lifters and national level powerlifters! They train 7-24 timers per week. And they do know a thing or two about getting strong.

 

[SSAlexSS]

You never learn do you.

First HIT is great, then partials is the only way to go.....now Arnold style workouts is the best way to gain?

The key to gaining is VAREITY. Of course you're gaining from high volume but only because you've always done low volume. You'll stagnate soon enough and look for another miraculous routine.

I did not bother to read most of your post...I could see so many mistakes in it just glancing by it.

-Zulu

Yes variety. That is why you need to change the exercises themselves rather than the training split. 6 days perrr week is pretty average frequncy training volume. It is pretty good.

I'll stagnate? i was stagnating on low volume. This is high volume.

Excess does result in success!

 

[bm2k]

The key to any successful training program is changing the stimulus as necessary.

I remember reading this in a Charles Poliquin program (Maximal Weights?) that included a brief cycle of HIT, amongst higher volume work:

"Why do I recommend a Heavy Duty type protocol? Well, because it works...for the brief time it takes you to adapt to it, which is usually about 3 weeks."

All programs have different benefits and goals - you just have to make sure you use them properly and be sensible and realistic about the pro's and con's of whatever the program might be...

 

[IR0N.]

...

From what I've read (been lurking for 3 months or so), I've come to the conclusion that SSalexSS should be more like ASSalexASS. You seem to be very full of sh*t (HIT being easy etc.).

Just my humble opinion.

 

[juggernaut7]

haha

IRON....hahaha...good post bud..that was funny shit...and i agree with u...dont take it too personal alex...kudos on your improvements...glad to see its workin for u...but dont come off like every other jackass out there that comes across something that gives them great results and then completely discredits any other training program out there just cuz its different/didnt work for u personally....like i said...dont take it to personally(or take it personally i dont really care!)but get your HEAD OUT OF YOUR FUCKIN ASS!

 

[Lumberg]

I agree that the reason why Alex is seeing gains is that he switched regimens. Try doing your routine for more than 8 weeks. You will start to feel tired, sick, like you have to drag yourself to the gym every time. That's your sign to switch back to a lower-volume approach. I have done both and I have to agree, after going (relatively) easy on your body for a while, if you switch to a regimen that most people would consider "overtraining," it's not overtraining for the first few weeks. People always rave about these regimens when they forst go on them but then where are they 5,6,8 weeks in? Another reason I think this happens is that they see gains in the weights they are lifting because they haven't done the exact rep ranges the workout calls for, so they experiment for a couple of weeks getting to their absolute limit. That's why I like to stay on a given regimen for like 10-15 weeks because that way I am doing the exact same thing for a long enough period of time to know for sure that I have reached a plateau. Only then will I change regimens.

Just for the record I went from a MTuThF split to a MWF split without substantially changing the exercises that I do, and I am making gains. This means I was overtraing before. But if I go back my body could probably take it because it's had a few weeks of three days a week training. I've often thought that the ideal training split would be M-W-F-Su-Tu-Th-Sat, once every other day. This is because 4 days a week seems a bit too much and three is a little lacking. But the scheduling would be a nightmare. Damn the arbitrariness of the 7-day week!

JC

 

[XAX]

There is nothing with training each musclegroup 3x times a week, if you remember some important guidelines such as:

- Don't use forced reps - Don't overuse going to failure.
- Use periodisation. You can't do balls to the walls-training all year long.

 

[needsize]

pictures

i got pictures that can prove that training each muscle group once a week builds mass. so if you can back up your story with pics it would be more belivible

I agree, still waiting for some pics SSAlexSS. You seem pretty sure in your convictions for someone who has only been training for less than a year

 

[theoak01]

But, ehat if you trained MORE often. You could have gained more muscles. Sure you might have made an amazing progress on bodypart once per week. But you probably COULD gain much more by using twice per week.


And hey you arent comparing 1x to 3x so you cant definately say that 1x is the best.

i dont know how you can say that,everyone reacts different,not everything works for everyone

 

[ZZuluZ]

Alex, stick to training 6 days a week. Be my guest.

If you're going anywhere near failure you are overtraining in the long run unless you're downing steriods by the ton. It can't be done. You know nothing of how the central nervous system operates.

But keep trying.....just don't expect to gain after 2-3 months.

You don't realize that you're always stuck in your little paradigm. Variety is key. Low volume, high volume, neural porentiating workouts, strength workouts.....it's called periodization.

-Zulu

 

[sysopt]

There is no single perfect routine that would work optimally for everyone, period.

 

[rgosit]

i work 32 sets for arms...
bis and tris..

 

[kingsquat]

Re: ...

From what I've read (been lurking for 3 months or so), I've come to the conclusion that SSalexSS should be more like ASSalexASS. You seem to be very full of sh*t (HIT being easy etc.).

Just my humble opinion.

Couldn't have said it better myself! I see SSidiotSS is still up to his usual stunts... I've been off the board for several months hoping to come back and be rid of dumbasses like SSidiotSS. Good call IRON, you have him pegged. And by the way, if a person claims low-volume training is easy, then they need to sac up on the intensity. I'd challenge anyone to walk away without stumbling on a leg day with me that only incorporates 6 or 7 working sets.

 

[b fold the truth]

SSAlexSS: I see what you are saying...but I think that you are going a bit overboard. I don't agree with the HIT training at all, but going the total opposite direction is not the answer either.

I have some new pics of my back that I took last weekend (totally cold and jokingly) at Night Fly's place...and I did not have to do HIT or your version of high volume training. I did something in between. I'll see if I can get Night Fly to post it for me.

B True

 

[ZZuluZ]

Yeah, I agree completely with b fold! There's always a good medium. I've found that to be about 12 sets per workout total or less.

HIT is very intense. I did it for several weaks before stagnating and it was fucking intense. It was mentally exhausting as well. Physiologically, I don't feel it's the best way to train, but it's good for variety.

-Zulu

 

[nclifter6feet6]

i do high volume i hit chest and quads 3 times per week and back and hammies3 times per week i think u would over train if u didnt take in enuf carbs im also Natural not that big though im about 7 pounds heavier than in my pic and more leaner too, i love high volume. im not gonna down hit ive never tried it , it just dont seem like enuf work i may try it down the road laterzzzzzzzzzzz

 

[Deepsquat]

i work 32 sets for arms...
bis and tris..

I bet your arms are really small too!

 

[IR0N.]

Re: Re: ...

Couldn't have said it better myself! I see SSidiotSS is still up to his usual stunts... I've been off the board for several months hoping to come back and be rid of dumbasses like SSidiotSS. Good call IRON, you have him pegged. And by the way, if a person claims low-volume training is easy, then they need to sac up on the intensity. I'd challenge anyone to walk away without stumbling on a leg day with me that only incorporates 6 or 7 working sets.

This is so true. I mean, people say that one set per movement just isn't enough, but have they ever tried , for example, 20-rep squats? If you take a weight you can squat for 15, and then do 20 ass-to-the-floor reps with it, there's no way you can do more than 1 set. After the set you are lying on the floor for 5 minutes, and thinking something like "what the fuck did I just do? Was I hit by a train?"

Sure it's easy to say "I'm training hard" when you are "busting" your ass in the pecfuckingdeck-machine trying to target the inner part of your chest while checking out the girls in the gym. But you aren't training hard. You simply just lack the guts to do it. Most people do. That's why I frickin' hate it when someone comes up to me and says "Hey, forget about that 1 set thing, it'll get you nowhere. Now here's what BIG-AHHhhhhhhnuld did, and he was one big mofo..."

Ok, enough ranting from me.

Just my humble opinion.

 

[SSAlexSS]

Re: Re: Re: ...

This is so true. I mean, people say that one set per movement just isn't enough, but have they ever tried , for example, 20-rep squats? If you take a weight you can squat for 15, and then do 20 ass-to-the-floor reps with it, there's no way you can do more than 1 set. After the set you are lying on the floor for 5 minutes, and thinking something like "what the fuck did I just do? Was I hit by a train?"

Sure it's easy to say "I'm training hard" when you are "busting" your ass in the pecfuckingdeck-machine trying to target the inner part of your chest while checking out the girls in the gym. But you aren't training hard. You simply just lack the guts to do it. Most people do. That's why I frickin' hate it when someone comes up to me and says "Hey, forget about that 1 set thing, it'll get you nowhere. Now here's what BIG-AHHhhhhhhnuld did, and he was one big mofo..."

Ok, enough ranting from me.

Just my humble opinion.

I have to politely disagree. High volume doesnt mean it is long easy intensity. Nor does it require to do isolation movements(also they got place in training). Adn you dont do 20-30 reps for bench pressing, do you?
That is why you need lots of sets! Lots of sets, lots of weight, as little rest periods as possible = more muscle growth!

About 20 rep squats. yeh I started doing them again. Howeever, 20 reps already aint a low volume. It is like 4 sets of 5 rep hard squats. Still even after 20 rep squats you can still do couple bad reps after your long rest.

And how about 10 more sets of back work after legs?

I agree, pedcdecking fucks suck. That is why I do bench press instead. But really you MUST HAVE VOLUME for long lasting big growth!
Eastern European sceintists recomend 30-150 quaility (non warm up ) reps.
3 times per week is the best. Yewh 20 rep squats are close to exeption to volume rule since they ALREADY do almost required minimum amount fo work. Other than that HIGH VOLUME RULES, since it adeqauately stimulates your muscles!

 

[ZZuluZ]

Eastern Scientists train powerlifters and olympic lifters you stupid cunt.

I'm tired of you preaching magical solutions all the time. God knows some idiot might believe what you have to say.

"Howeever, 20 reps already aint a low volume. It is like 4 sets of 5 rep hard squats."

??????????????????????????????????

-Zulu

 

[IR0N.]

.

Oh well..

At least I've tried. Will not bother again

Bye, Alex the

Sincerely Yours,

IR0N. , the mislead low-volume trainer

 

[Charlie Kane]

http://mywebpages.comcast.net/wjambruzs/HIT.htm

in support of the thread starter. don't read the above if you don't have an open mind.

Two important things said by SSAlexSS
"Why high volume is logical? Muscle growth because of work it does, not how much it lifts in 1 set. More work in unit time means bigger muscles, since you need stronger and more energetical muscle to tolerate more tension. "

= work capacity...a bigger muscle will have larger work capacity measured by load lifted across units ot time. be it a workout, a microcycle or a meso cycle. track it and as long as it progressively increase over time..you will be bigger. load is important as represented by respectable poundages in the 50-80% 1RM .i am not saying you will get larger doing reps in the 30% 1RM range!!

"Also some people say that "training 6 days per week is not very intensive or else you would overtraing." You need intensityu they say. YES but, you need to progressively increase it. If you train super intense 2 days per week and start training 6 days per week with the same intensity and puking every minute - Yes you will overtraiin. But if you start slowly and work your way up,
eventully you could train as intensily on a 6 days per week program"

this is the key to why people diss high volume...they are HIT in the heart make the switch..and proceeded to do 20 sets a day for 6days/week and complain when they overtrain/get small/get sick...need to make the switch progressively. 5% more sets a week, something moderate!


additional, my personal opinion is that whilst training to failure is a great asset..its overuse is a big problem. training to failure on a set in HIT individuals in my case led to a large drop in weight lifted on subsequent sets=reduced load=reduced tension.
similar related to this i don't do high reps due to lactic acid build up..fatigue..and knock on load/tension on subsequent sets...so its 5-7reps sets..1-2 reps short of failure.


just my view after training for many years and utilising HIT for many of them and now a higher volume convert that monitors performance from a load perspective (weight *reps) relative to a unit of time..which means a workout(in minutes) or micro cycle (15 days) or longer.

blitz periods of higher load occassioanlly and back off periods of lower loads for restoration and recuperation.

i expect flames!! never mind that i don't think i have ever posted on here before!



In Iron

Charlie

 

[SSAlexSS]

http://mywebpages.comcast.net/wjambruzs/HIT.htm

in support of the thread starter. don't read the above if you don't have an open mind.

Two important things said by SSAlexSS
"Why high volume is logical? Muscle growth because of work it does, not how much it lifts in 1 set. More work in unit time means bigger muscles, since you need stronger and more energetical muscle to tolerate more tension. "

= work capacity...a bigger muscle will have larger work capacity measured by load lifted across units ot time. be it a workout, a microcycle or a meso cycle. track it and as long as it progressively increase over time..you will be bigger. load is important as represented by respectable poundages in the 50-80% 1RM .i am not saying you will get larger doing reps in the 30% 1RM range!!

"Also some people say that "training 6 days per week is not very intensive or else you would overtraing." You need intensityu they say. YES but, you need to progressively increase it. If you train super intense 2 days per week and start training 6 days per week with the same intensity and puking every minute - Yes you will overtraiin. But if you start slowly and work your way up,
eventully you could train as intensily on a 6 days per week program"

this is the key to why people diss high volume...they are HIT in the heart make the switch..and proceeded to do 20 sets a day for 6days/week and complain when they overtrain/get small/get sick...need to make the switch progressively. 5% more sets a week, something moderate!


additional, my personal opinion is that whilst training to failure is a great asset..its overuse is a big problem. training to failure on a set in HIT individuals in my case led to a large drop in weight lifted on subsequent sets=reduced load=reduced tension.
similar related to this i don't do high reps due to lactic acid build up..fatigue..and knock on load/tension on subsequent sets...so its 5-7reps sets..1-2 reps short of failure.


just my view after training for many years and utilising HIT for many of them and now a higher volume convert that monitors performance from a load perspective (weight *reps) relative to a unit of time..which means a workout(in minutes) or micro cycle (15 days) or longer.

blitz periods of higher load occassioanlly and back off periods of lower loads for restoration and recuperation.

i expect flames!! never mind that i don't think i have ever posted on here before!



In Iron

Charlie

Welcome to the board!

WOW, pretty good post to start with!

You have more common sense than IRON, Zulluz and few others!!


Now, IRON - who is the troll here???

 

[SSAlexSS]

Eastern Scientists train powerlifters and olympic lifters you stupid cunt.

I'm tired of you preaching magical solutions all the time. God knows some idiot might believe what you have to say.

"Howeever, 20 reps already aint a low volume. It is like 4 sets of 5 rep hard squats."

??????????????????????????????????

-Zulu

WOW. What words, you must have just learned them, didnt youy?

Not only ol, and pls are being trained there. And my (they arent really mine) ARE THE BVEST!

I hope nobody follows HIT until they reach RIP!


4*5 = 20 reps. Same volume! Is that so hard to understand? Oh wait, for some guys who are still struggling with pre algebra it is hard!

 

[moosecles]

how long do you guys spend in the gym, for volume as well as HIt guys. Also how long do you rest in between each set.. (if your doing HIT how long before you move on to the next excersise). Was curious about this.

 

[SSAlexSS]

how long do you guys spend in the gym, for volume as well as HIt guys. Also how long do you rest in between each set.. (if your doing HIT how long before you move on to the next excersise). Was curious about this.

I spend 0.5-1 hours for my workout sessions. Again I dont wait 5 minutes after each set, just enough to continue lifting well.

As a bodybuilder you need to minimize waiting time, so your muscles are not fully recovered... Sure they wont be 100% strong, but as long as they got enough juice left to do fairly heavy sets, it is all ok.

 

[pajaro loco]

I REALLY DON,T STICK WITH ANY ROUTINE FOR TOO LONG!!! I BELIVE EVERYTHING CAN WORK BUT NOT FOR TOO LONG. THE POINT HERE IS VARIATION OF EVERYTHING, EXERCISES, SETS, REPS, TIME BETWEEN EACH SET AND TEMPO OF REPS, ETC. I WOULD STAY VERY SHORT TIME 2 O 3 WEEKS ON A PERIOD OF HIGH VOLUME OF WORK AND THEN DECREASE THE VOLUME OR YHE INTENSITY. PERIODIZATION BROS.

 

[IR0N.]

how long do you guys spend in the gym, for volume as well as HIt guys. Also how long do you rest in between each set.. (if your doing HIT how long before you move on to the next excersise). Was curious about this.

Trained my thighs and calves on saturday, and it took about 25 painful minutes. Warm-ups not included. With warm-ups, its close to 45 mins.

 

[SSAlexSS]

Trained my thighs and calves on saturday, and it took about 25 painful minutes. Warm-ups not included. With warm-ups, its close to 45 mins.

That is good that you spend time training legs. Hey this is why you need volume, you need to train EVERYTHING! Not just your arms and chest! You cant just do few half effort sets!

you need TOTAL STIMULATION (dont jump, not that kind of stimulation... ahahahha I am sick! ahahahahah)

 

[ZZuluZ]

"Howeever, 20 reps already aint a low volume. It is like 4 sets of 5 rep hard squats."

+

"
4*5 = 20 reps. Same volume! Is that so hard to understand? Oh wait, for some guys who are still struggling with pre algebra it is hard!"

You worthless idiot. A 20 rep set is NOTHING like 4 sets of 5 reps. NOTHING.

Forget it. It's beyond your comprehension.

-Zulu

 

[needsize]

I can't believe that I am contributing to this thread, but oh well...

SSAlexSS, a 20 rep set is nothing like 4 sets of 5 reps. On a good day, I can squat 405lbs for 4 sets of 5, for a total of 8100lbs moved in 20 reps. However, if I was to attempt a 20 rep set, I would be lucky to use 225, for a total of 4500lbs moved in 4 reps. I don't know about anyone else but my body responds much better to the 8100lb stimulus than the 4500lb one.

 

[IR0N.]

That is good that you spend time training legs. Hey this is why you need volume, you need to train EVERYTHING! Not just your arms and chest! You cant just do few half effort sets![/B

This isn't even worth commenting... I don't know what you are trying to imply with this seemingly sarcastic comment of yours, but whatever it is, I hope it makes you feel good.

 

[kingsquat]

I can't believe that I am contributing to this thread, but oh well...

SSAlexSS, a 20 rep set is nothing like 4 sets of 5 reps. On a good day, I can squat 405lbs for 4 sets of 5, for a total of 8100lbs moved in 20 reps. However, if I was to attempt a 20 rep set, I would be lucky to use 225, for a total of 4500lbs moved in 4 reps. I don't know about anyone else but my body responds much better to the 8100lb stimulus than the 4500lb one.

I train low-volume, and think both the 20 rep set and the 4 sets of 5 are needed for continued growth. However, I would never do 4 working sets of anything on any one lift. I typically alternate every other week with this. In the 20 rep example, I might do two or three warm-up sets on squats and then hit one crazy set of 20 with a weight I know I can do only 15 to 18 times on a good day. After that, I'm off to the next lift.

Disclaimer: I do not, nor have I ever, condondone anything SSidiotSS says or does. He is a complete fool and anyone reading his threads should proceed with caution, knowing the statements made are most likely not only false, but counterproductive in nature.

 

[Lumberg]

I train low-volume, and think both the 20 rep set and the 4 sets of 5 are needed for continued growth. However, I would never do 4 working sets of anything on any one lift. I typically alternate every other week with this. In the 20 rep example, I might do two or three warm-up sets on squats and then hit one crazy set of 20 with a weight I know I can do only 15 to 18 times on a good day. After that, I'm off to the next lift.

Disclaimer: I do not, nor have I ever, condondone anything SSidiotSS says or does. He is a complete fool and anyone reading his threads should proceed with caution, knowing the statements made are most likely not only false, but counterproductive in nature.

I second that opinion.

JC

 

[SSAlexSS]

Disclaimer: I do not, nor have I ever, condondone anything SSidiotSS says or does. He is a complete fool and anyone reading his threads should proceed with caution, knowing the statements made are most likely not only false, but counterproductive in nature.

WOW. ANother smart poster on these boards. We can see your intellegence from what you write!

Many people dont understand it... too bad.

Many people beleive into low volume and call anything else evil...

Dont be a HIT JEDI!!!!

 

[kingsquat]

WOW. ANother smart poster on these boards. We can see your intellegence from what you write!

Many people dont understand it... too bad.

Many people beleive into low volume and call anything else evil...

Dont be a HIT JEDI!!!!

What's up with bashing my "intellegence", or is it "intelligence" you freaking moron? I've got the data, experience, and body to back up anything I say on these boards. I never claim to "know it all", but I do know a thing or two about bodybuilding.

I'm not calling everthing else evil. I'm merely saying that you are way off base on your views. You are on the extreme of high-volume, which I disagree with. I am a natural bb and I know from 6 years of experience that killing yourself in the gym with high volume/high intensity is counterproductive. I didn't start really growing well until I got a happy medium going.

I'd really like to see some pics of you to see the benefits. Do you have any recent ones to post? Or are you like several of the other douchebags on here that talk big game but have 13 inch arms and wasp legs?

 

[needsize]

I've been asking for pics for a while but he avoids the question, but I think anyone who is that sure that his training methods are the shit, and is happy to keep pushing them on everyone else, should be willing to post one.
I did to back up my knowlege

 

[rgosit]

king squat-

what do u consider medium and high volume.. i would like to see a sample workout of urs that u consider medium volume.. i ask this because these 2 football workouts ive recently looked at had 11 exercises a day..not counting abs..

do u change ur volume? how to use periodization, drop reps or increase..

thanx

 

[kingsquat]

king squat-

what do u consider medium and high volume.. i would like to see a sample workout of urs that u consider medium volume.. i ask this because these 2 football workouts ive recently looked at had 11 exercises a day..not counting abs..

do u change ur volume? how to use periodization, drop reps or increase..

thanx

rgosit, Though I do not claim to be near the expert SSidiotSS is, here is my current training scheme. After warming up well on the first exercise of the day, I usually hit 2 working sets on 3 different lifts per bodypart. If I'm feeling extra froggy, I'll get a third one in on one of the exercises. My working sets are all taken to failure. During dieting season my workouts change quite a lot, as overtraining is easy to do when you are on reduced calories. Here's an example of a my typical off-season leg day, all working sets are to failure except where noted:

Squat:
3 warm-ups X 10
2 working sets

Leg Press:
1 warm-up (maybe)
2 working sets

Leg Extension
1 triple drop

Straight Leg Deads
3 working sets (I don't take sld's to failure for obvious reasons)

Leg Curl
3 working sets

That's it. I often mix it up and sub in hacks for leg press or walking lunges for leg extensions.

btw... check here for pics to that show my leg development.
http://www.geocities.com/kingsquat/2001naturalshow.html
---also note that my dieting philosophy has change drastically from what is posted at the bottom of this webpage. I no longer do cardio as a part of my precontest routine.

Let me know if this doesn't get your question answered.

Kingsquat

 

[rgosit]

thanx..u looked damn ripped in the contest,,,

i have dropped my cals also i am cutting... and ive had some overtraining symptoms esepcialy because im training more now..