My high volume routine

[The Wizard]

For the next 16 weeks Ill be following this routine with 1 deload at the 8 week mark.

Diet: Currently bulking at 3500 calories a day. 250pro, 450c, 80f

Supps: 500 test E, 400 deca, .5mg arimidex.

Stats: 174cm 82kg 10% fat

Goals: Bring up weak points: Chest, Arms, Traps, Hams, Calves

Routine: (specialization for weak points) Reps are between 8-15 depending on exercise
SETS
Chest / Back/ Calves : 12/ 16/ 8
Traps/ Bis/ Tris/ Abs 8/8/8/8
Hams/ Quads/ Calves 8/12/8
OFF
Chest / Shoul/ Traps/Abs 8/12/8/8
Hams/ Bi/ Tri/ Calf 8/8/8/8
OFF
Repeat

Any questions or comments please share. Thanks

[devildog1967]

2 big muscle groups on the same day ?? thats not good .

[DaGunz]

Not my style of weightlifting, but interesting. How many exercises are you doing per muscle group?

[l2elapse]

I do major muscle groups in the same day all the time..some people just respond differently

[dec11]

For the next 16 weeks Ill be following this routine with 1 deload at the 8 week mark.

Diet: Currently bulking at 3500 calories a day. 250pro, 450c, 80f

Supps: 500 test E, 400 deca, .5mg arimidex.

Stats: 174cm 82kg 10% fat

Goals: Bring up weak points: Chest, Arms, Traps, Hams, Calves

Routine: (specialization for weak points) Reps are between 8-15 depending on exercise
SETS
Chest / Back/ Calves : 12/ 16/ 8
Traps/ Bis/ Tris/ Abs 8/8/8/8
Hams/ Quads/ Calves 8/12/8
OFF
Chest / Shoul/ Traps/Abs 8/12/8/8
Hams/ Bi/ Tri/ Calf 8/8/8/8


Any questions or comments please share. Thanks

ive no idea how you're laying this out? is it day 1, etc , etc? if so, theres only 6 days accounted for. and im gona mention 'overtraining'

[gmantheman]

Also seem to have some overlapping muscle groups. One day you working back and then the next hitting bis which are an auxiliary muscle group during back work. Same thing with chest and tris.

[The Wizard]

Not my style of weightlifting, but interesting. How many exercises are you doing per muscle group?

PER WEEK:
Chest 20, Back 16, Calf 24, Traps 16, Bis 16, Tris 16, Abs 16, Ham 16, Quads 12, Shoulders 12

ive no idea how you're laying this out? is it day 1, etc , etc? if so, theres only 6 days accounted for. and im gona mention 'overtraining'

Off day after the last one...I just updated that. "overtraining"......bulking and on supps with 2 days off a week ????

Also seem to have some overlapping muscle groups. One day you working back and then the next hitting bis which are an auxiliary muscle group during back work. Same thing with chest and tris.

Yes I that is done on purpose as I am hitting my weak points 2 times per week. Yes the auxiliary muscles are being hit but I dont believe that it affects them that much.


Keep the comments coming, thanks

[dec11]

PER WEEK:
Chest 20, Back 16, Calf 24, Traps 16, Bis 16, Tris 16, Abs 16, Ham 16, Quads 12, Shoulders 12


Off day after the last one...I just updated that. "overtraining"......bulking and on supps with 2 days off a week ????


Yes I that is done on purpose as I am hitting my weak points 2 times per week. Yes the auxiliary muscles are being hit but I dont believe that it affects them that much.


Keep the comments coming, thanks

makes no diff, you're seriously overtraining and flawed in your training approach

[DaGunz]

and im gona mention 'overtraining'

That's what I am thinking is most likely to occur. Although, maybe it won't. Maybe, he is using lighter weights and is conditioned that way. Personally, I think there is a better way, but whatever.

Also seem to have some overlapping muscle groups. One day you working back and then the next hitting bis which are an auxiliary muscle group during back work. Same thing with chest and tris.

I keep hearing this overlapping muscle groups thing. Here's how I look at it... Some people hit back and bi's on the same day, so how can working back on one day and bi's on the next day be any worse? It should actually be better because your body has had time to recuperate (especially the bi's because they weren't targeted) allowing you to work the bi's with more intensity the next day. Same with chest and tri's, or shoulders and arms. But wait, here's the real kicker... You can't get around overlap training, unless you have a routine that cycles after more than a week’s time.

[The Wizard]

makes no diff, you're seriously overtraining and flawed in your training approach

Why would it make no difference?

Please elaborate as to why its flawed or you think I should change as I posted this to get useful comments not just "your training is flawed".

That's what I am thinking is most likely to occur. Although, maybe it won't. Maybe, he is using lighter weights and is conditioned that way. Personally, I think there is a better way, but whatever.

I keep hearing this overlapping muscle groups thing. Here's how I look at it... Some people hit back and bi's on the same day, so how can working back on one day and bi's on the next day be any worse? It should actually be better because your body has had time to recuperate (especially the bi's because they weren't targeted) allowing you to work the bi's with more intensity the next day. Same with chest and tri's, or shoulders and arms. But wait, here's the real kicker... You can't get around overlap training, unless you have a routine that cycles after more than a week’s time.

What is your better way? When I train back I always use straps which takes out some of the strain put on the arms, also I concentrate on only hitting the muscle I am working not just throwing the weight around. For chest most of the tricep activation is done at the lockout position and I almost never lock out on chest exercises.

[DaGunz]

PER WEEK:
Chest 20, Back 16, Calf 24, Traps 16, Bis 16, Tris 16, Abs 16, Ham 16, Quads 12, Shoulders 12

No, not sets. I was talking about exercises.

[dec11]

That's what I am thinking is most likely to occur. Although, maybe it won't. Maybe, he is using lighter weights and is conditioned that way. Personally, I think there is a better way, but whatever.



I keep hearing this overlapping muscle groups thing. Here's how I look at it... Some people hit back and bi's on the same day, so how can working back on one day and bi's on the next day be any worse? It should actually be better because your body has had time to recuperate (especially the bi's because they weren't targeted) allowing you to work the bi's with more intensity the next day. Same with chest and tri's, or shoulders and arms. But wait, here's the real kicker... You can't get around overlap training, unless you have a routine that cycles after more than a week’s time.

explain to me why you think its a good idea to train a recovering muscle? and if hes using light weights then why bother using AAS? your approach of thought has many flaws in it mate. in 20yrs of experience i'll stick to the nfact he's going to overtrain big time

and i dont understand your last statement at all?

[DaGunz]

What is your better way? When I train back I always use straps which takes out some of the strain put on the arms, also I concentrate on only hitting the muscle I am working not just throwing the weight around. For chest most of the tricep activation is done at the lockout position and I almost never lock out on chest exercises.

Bro, you totally miss read what I wrote. Try re-reading my post.

[dec11]

Why would it make no difference? steroids arent magic wands, your muscles will not recover if you dont give them adequate time.

Please elaborate as to why its flawed or you think I should change as I posted this to get useful comments not just "your training is flawed". keep to a simple programme that allows adequate rest for muscle groups.



What is your better way? When I train back I always use straps which takes out some of the strain put on the arms, also I concentrate on only hitting the muscle I am working not just throwing the weight around. For chest most of the tricep activation is done at the lockout position and I almost never lock out on chest exercises.

bolds

what are your goals?

[The Wizard]

DAgunz- I was agreeing with what you previously wrote....

No, not sets. I was talking about exercises.

Core exercises are:

Chest DB Incline
Back BB Row, Pulldowns
Quads Squats
Hams Stiff Leg DL
Should DB Press
Bis BB Curl
Tris Pressdown
Traps BB Shrugs

Usually I do those 4-5 sets each workout and the others are mixed up

explain to me why you think its a good idea to train a recovering muscle? and if hes using light weights then why bother using AAS? your approach of thought has many flaws in it mate. in 20yrs of experience i'll stick to the nfact he's going to overtrain big time

and i dont understand your last statement at all?

Which statement?

Light/heavy is subjective (but Im not weak)....I always try to add weight on the bar every week even if its 1-2 kg or a few more reps.

What is adequate rest? I used to power lift while at university and I would be training legs 3 times a week as a Natural! For most people that would be overtraining however I still have the current record for squats so I must have done something correct?

bolds

what are your goals?

Steroids speed up growth and recovery and since I have used them they are like magic wands compared to when I was a natural lifter. What is the adequate time then?

Which simple program would you recommend?

Goals: I dont care how much I lift I just want muscle growth and particularly in my weak points.


Thanks again for your comments!

[dec11]

DAgunz- I was agreeing with what you previously wrote....


Core exercises are:

Chest DB Incline
Back BB Row, Pulldowns
Quads Squats
Hams Stiff Leg DL
Should DB Press
Bis BB Curl
Tris Pressdown
Traps BB Shrugs

Usually I do those 4-5 sets each workout and the others are mixed up



Which statement? not yours, the other posters, look back and see who i quoted

Light/heavy is subjective (but Im not weak)....I always try to add weight on the bar every week even if its 1-2 kg or a few more reps.

What is adequate rest? I used to power lift while at university and I would be training legs 3 times a week as a Natural! For most people that would be overtraining however I still have the current record for squats so I must have done something correct? im a former plifter aswell, and i also trained the three lifts multiple times per week getting ready for comps, but not all year round.




Steroids speed up growth and recovery and since I have used them they are like magic wands compared to when I was a natural lifter. What is the adequate time then?

Which simple program would you recommend?

Goals: I dont care how much I lift I just want muscle growth and particularly in my weak points.


Thanks again for your comments!is this intended to be sarcasm?

bolds

[DaGunz]

explain to me why you think its a good idea to train a recovering muscle? and if hes using light weights then why bother using AAS? your approach of thought has many flaws in it mate. in 20yrs of experience i'll stick to the nfact he's going to overtrain big time

and i dont understand your last statement at all?

Okay, If you work your back and bi's on the same day, it is not as effective as working them on seperate days because you have less intensity for specifically targeting the bi's, and your wasting your energy. I'm not saying you should work them the next day, but it is still better than working them in the same workout because your body has had time to recup it's energy and your bi's have had time to heal. Think about it. Your telling me it's okay to work them just a few minutes after, but not 24 hours later? That doesn't make sense. Looks to me like your trainning a muscle that needs to recup more than I am. And the last statement is exactly what it says. You are going to be targeting at least one muscle that was used as a secondary the previous day some point in the week no matter what. Finally, I think I mentioned that I would do things differently than the OP, so don't ask me why someone else is doing what they do. That is a question better left for them.

[dec11]

Okay, If you work your back and bi's on the same day, it is not as effective as working them on seperate days because you have less intensity for specifically targeting the bi's, and your wasting your energy. I'm not saying you should work them the next day, but it is still better than working them in the same workout because your body has had time to recup it's energy and your bi's have had time to heal. Think about it. Your telling me it's okay to work them just a few minutes after, but not 24 hours later? That doesn't make sense. Looks to me like your trainning a muscle that needs to recup more than I am. And the last statement is exactly what it says. You are going to be targeting at least one muscle that was used as a secondary the previous day some point in the week no matter what. Finally, I think I mentioned that I would do things differently than the OP, so don't ask me why someone else is doing what they do. That is a question better left for them.

im not even going to get into this with you, you obviously have little experience. and after 20yrs training and professional exp i dont have to 'think about it' thanks very much

[DaGunz]

im not even going to get into this with you, you obviously have little experience. and after 20yrs training and professional exp i dont have to 'think about it' thanks very much

You obviously don't think too much.

[dec11]

You obviously don't think too much.

well, just you keep on training with your 'theories'.

with a username like that you must be about 16 lol

[The Wizard]

Ok so you guys agree to disagree........

@Dec

Any suggestions then? As I am here to learn and take in different view points, and I do value someone with your long history of experience.

[DaGunz]

Hahaha, you are wrong on so many accounts. But, I still like to read your opinions, no matter how wrong they are.

[The Wizard]

I am not being sarcastic.....I only post to get useful and different view points so I can hopefully learn something. I have no intentions of arguing only acquiring different view points

[dec11]

Ok so you guys agree to disagree........

@Dec

Any suggestions then? As I am here to learn and take in different view points, and I do value someone with your long history of experience.

if you prefer training multiple times pw id go:

chest and tri's
legs
back
off
delts
abs and bi's
off

[The Wizard]

if you prefer training multiple times pw id go:

chest and tri's
legs
back
off
delts
abs and bi's
off

Why do you suggest only hitting each muscle group once per week?

[dec11]

Why do you suggest only hitting each muscle group once per week?

optimum recovery. hit them once and hard. ive tried every way and once pw has worked best

[The Wizard]

optimum recovery. hit them once and hard. ive tried every way and once pw has worked best

What do you mean by hit them hard? Lifting to failure and high volume.....Also how many sets would you suggest for each body part. Thanks again Dec11

[dec11]

What do you mean by hit them hard? Lifting to failure and high volume.....Also how many sets would you suggest for each body part. Thanks again Dec11

by hitting them hard i mean go to the rep just before failure whilst maintaining good form, i dont believe in going to failure or force reps. as far as sets, its hard for me to advise you over the net, i dont know your style, a better way of looking at it is look to spend no more than 45-60mins per session the 60min mark would be for 'big' days such as squats and deads

[BiG SEXi DAMAGE]

hey the wizard is that all the exercises you are doing? bro if you want to grow google hypertrophy this ant power lifting strengh training its alot harder to acheive dec11 he nos what he talking about listen but google it k