11-12-2003, 02:47 AM #1Member
- Join Date
- Sep 2001
- South Africa
Volume vs Intensity vs Training Time
I am having a problem getting that really pumped, well worked out, exhausted (in a good way) feeling after workouts. I can only attain this now after legs. My routine is training 4x a week (cardio done 3x a week). I try workout fairly intensely to get that pumped feeling, by having maximum 60 seonds between sets. This also means I do fairly higher volume (compared to many routines I have seen posted here). All in all though, workouts last around 40-50 minutes. If I cut down the volume I would workout for 20 minutres! (which would feel 'right' if you know what I mean). For example, Back and Calves:
BB Row x 3 (+ 1 warmup)
DB Row x 3
Low Cable Row x 2
Lat Pulldown x 4
Deadlift x 3
Normally I do 6-10 reps, just till failure (but not past it), with good form. Is the 60 second rest too little? Should I increase rest and decrease volume? I am really not sure what to do so any advice is appreciated. Just to add: I even find it tough to really get out of breath, and don't sweat easily - could a slow metabolism add to all this? If you need any more info please just let me know and I 'll post it ASAP.
BTW: 4-day split is: Chest and Abs, Back and Calves, Bis, Tris and Abs, Legs (no shoulders due to impingement sydrome - doing rehab at home and hope to start direct shoulder exercises in 2 months or so).
11-12-2003, 10:31 AM #2New Member
- Join Date
- Oct 2003
I get a good pump on back day when I do deads
first,go really heavy for sets of 3x10,rest as long
as you need to complete the sets then try to
super set the rest of your workout with 30sec
I do that with all workouts when BB straight sets
for primary lift then super sets.
dont do it if your doing a powerlifting workout though
then rest all you need to recover from each set.
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