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Getbig Bodybuilding Boards => Training Q&A => Topic started by: upjacked on December 08, 2008, 12:21:50 PM

Title: Volume training question
Post by: upjacked on December 08, 2008, 12:21:50 PM

do you train with insane volume?

Title: Volume training question
Post by: Bluto on December 10, 2008, 04:53:02 AM

bump

Title: Volume training question
Post by: pumpster on December 10, 2008, 06:10:33 AM

Bluto is our volume guru, i defer to him on this. His pics confirm the effects of huge amounts of volume. ;)

I did high volume years ago, believe in low to moderate volume now. If you train seriously (with intensity) that's all that's needed for size IMO. The extra sets become counterproductive from my experience.

5-7 sets for arms, delts, etc.

6-9 (tops) sets for lats, legs, chest.

This excludes warmup sets-these should all be intense sets, most or all to failure.

Title: Re: Volume training question
Post by: Zach Trowbridge on December 10, 2008, 09:34:09 AM

For big muscles like the lats, quads and chest, 10-15 sets per muscle group.  Bis, tris, hamstrings, delts, 6-10 sets per muscle group.  Not including warmup sets, obviously (I would consider anything under 65-70% 1RM to be a warmup set in most cases, 1-3 warmup sets per muscle group).  If you're a drug-assisted lifter, you can probably handle more volume, but if you're natural, that's probably going to be a pretty good amount of volume.

Title: Re: Volume training question
Post by: LatsMcGee on December 11, 2008, 01:54:18 AM

I believe for hypertrophy you should train with moderate volumes at a fairly high frequancy.