Author Topic: Volume training  (Read 4431 times)

anab0lic

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Volume training
« on: November 05, 2011, 11:02:53 AM »
Volume training is for people that do not understand what causes muscle growth, if you cant stimulate growth with a couple of sets you dont know how to train with any real intesnsity, if you are doing programs like 5x5 as a bodybuilder you're an idiot and I feel sorry for you.

andreisdaman

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Re: Volume training
« Reply #1 on: November 05, 2011, 01:13:09 PM »
Volume training is for people that do not understand what causes muscle growth, if you cant stimulate growth with a couple of sets you dont know how to train with any real intesnsity, if you are doing programs like 5x5 as a bodybuilder you're an idiot and I feel sorry for you.

why is 5x5 bad?..I have been meaning to try it

chess315

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Re: Volume training
« Reply #2 on: November 18, 2011, 03:16:21 PM »
nothings wrong with it

Hulkotron

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Re: Volume training
« Reply #3 on: November 18, 2011, 05:24:54 PM »
"anab0lic" has spoken (oh brother)

jon cole

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Re: Volume training
« Reply #4 on: November 19, 2011, 01:57:50 AM »
i'm on my second week of smolov squat.
my legs have grown more in two week than in the last two years.
asstropin

andreisdaman

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Re: Volume training
« Reply #5 on: November 19, 2011, 08:10:40 AM »
i'm on my second week of smolov squat.
my legs have grown more in two week than in the last two years.

what is that????

funk51

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Re: Volume training
« Reply #6 on: November 19, 2011, 11:31:06 AM »
why is 5x5 bad?..I have been meaning to try it
reg park was mister 5 sets by 5 reps. ;D
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andreisdaman

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Re: Volume training
« Reply #7 on: November 19, 2011, 04:02:06 PM »
reg park was mister 5 sets by 5 reps. ;D

whats the theory behind it?

abijahmaniaco

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Re: Volume training
« Reply #8 on: November 19, 2011, 04:16:39 PM »
i think either method are equally as effective as long as relative overload is achieved. it's just that a 15 rep overload set is inherently safer than a 5 rep overload set. and safety is certainly a concern when you want to make a courier out of it.

andreisdaman

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Re: Volume training
« Reply #9 on: November 19, 2011, 04:19:15 PM »
i think either method are equally as effective as long as relative overload is achieved. it's just that a 15 rep overload set is inherently safer than a 5 rep overload set. and safety is certainly a concern when you want to make a courier out of it.

so you go as heavy as you can for 5 reps and then repeat four more times?

Yev33

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Re: Volume training
« Reply #10 on: November 19, 2011, 10:59:25 PM »
There are different verisons of 5x5.
The Stronglifts beginner version has you do all 5 sets of 5 reps with the same weight and for the next workout you increase the weight you are using. You have to start out lower than your true 5x5 limit to allow your body to get used to the loading.
The Madcow intermediate version uses 5x5 pyramid sets that are based off of percentages, the weight increases are weekly instead of workout to workout.
There is also the Texas Method which is a form of 5x5 also for intermediates.
There are lots of 5x5 variations out there and most of them are good.

jpm101

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Re: Volume training
« Reply #11 on: November 20, 2011, 09:02:15 AM »
First, and most importantly, I would like to thank Anab0ic for his concern, sorrow and pity for us ignorant folks who have used the 5X5 system. Thank you again, your worship.

Agree with Yev33's good information, many different versions of 5X5's, with the Bill Star idea probably being the core of this method now days. Usually 3 to 4 exercises for this full body type workout. If you want to throw in the little exercises, like curls, then that is you business, but 5 exercises should be the max. 5X5's will put on muscle mass, though like any thing else in BB'ing (or life) not any one thing works for everybody the same. 5X5's works very well for athletes, most notable football & Rugby players.

I call this type workout  Square Root training. Included, and most used, are 6X6, 8X8 & 10X10's (AKA German Volume Training). Don't know why, but each seems to work very well at given times in weight training. Most of these systems  are based on using the same weight throughout the workout. If thinking this is sissy stuff with using the same light weight to start, try 10 sets of ten rep, with a 90-120 seconds rest between sets, with the squat or even bench. Some of my best upper body results have been when dong the bent arm pullover & press (BB or DB's). Also BB cleans, in a PR. Used these in the basic 5X5's, with good results, also.  Good Luck.
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jpm101

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Re: Volume training
« Reply #12 on: November 20, 2011, 09:12:33 AM »
Just to note: No guarantee that 15 reps are any more safer than 5 reps and vice versa.  Most people finally discover this through observation and personal gym experience. Good Luck.
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andreisdaman

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Re: Volume training
« Reply #13 on: November 20, 2011, 12:09:33 PM »
Just to note: No guarantee that 15 reps are any more safer than 5 reps and vice versa.  Most people finally discover this through observation and personal gym experience. Good Luck.

I've actually begun to bring my rep ranges down....I just don't see the need for so many reps anymore.....I was doing 4-5 sets for 12 reps each....I've started to bring them down to 12, 10, 8, 6....no sense killing myself...as a nattie you are not going to change all that much anyway after a certain point...the only thing that will change is your stomach (in terms of getting it smaller and flatter)

wes

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Re: Volume training
« Reply #14 on: November 21, 2011, 06:31:22 AM »
5 x 5 is great for building power,as is 3 x 3....after warming up of course.

andreisdaman

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Re: Volume training
« Reply #15 on: November 21, 2011, 06:41:55 AM »
5 x 5 is great for building power,as is 3 x 3....after warming up of course.

Cool....gonna start implementing this right away

abijahmaniaco

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Re: Volume training
« Reply #16 on: November 21, 2011, 09:16:16 AM »
Overload the muscle, hormones, eat, sleep... the end.

jpm101

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Re: Volume training
« Reply #17 on: November 21, 2011, 09:33:35 AM »
A couple friends of mine were doing 10X3's, based on the GVT concept, with fairly good results in strength.  But than again it's all about the reps, and how many, for any given muscle group.

10X3's are 30 reps. As are 2X15, 5X6 & 6X5. To the extreme 30X1. The original concept of the 5X5 program is to get 25 reps total a muscle group.  But than again, how many reps are too little or too much for muscle recovery and steady progress. And how much rest between sets is really required? Depends on each individual, I guess, and the goals required. Good Luck.
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andreisdaman

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Re: Volume training
« Reply #18 on: November 21, 2011, 10:27:38 AM »
Overload the muscle, hormones, eat, sleep... the end.

FIXED

abijahmaniaco

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Re: Volume training
« Reply #19 on: November 21, 2011, 01:14:38 PM »
FIXED

tell me how that works out for ya'. ;)

andreisdaman

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Re: Volume training
« Reply #20 on: November 21, 2011, 01:19:20 PM »
tell me how that works out for ya'. ;)

It will work out in better overall health both inside and out and me living past 50 with no kidney or liver problems ;)

wild willie

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Re: Volume training
« Reply #21 on: November 21, 2011, 02:38:40 PM »
10 sets for major muscle groups.....chest.....bac k....quads.... etc

7-8 sets for  calves....bis....tris.

abijahmaniaco

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Re: Volume training
« Reply #22 on: November 21, 2011, 05:14:51 PM »
It will work out in better overall health both inside and out and me living past 50 with no kidney or liver problems ;)

kidneys are unaffected. neither is liver if orals are avoided.

njflex

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Re: Volume training
« Reply #23 on: November 21, 2011, 07:38:22 PM »
10 sets for major muscle groups.....chest.....bac k....quads.... etc

7-8 sets for smaller muscle....calves....bis. ...tris.
back is a bit more 15 sets ,,

jon cole

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Re: Volume training
« Reply #24 on: November 22, 2011, 03:18:00 AM »
i think a good way to train is to mix two type of training

A-4/5 week training to failure, i mean you squat once a week and you do 400lbs for 5/4/3 reps going to failure at each set, and you do that for all exercise, and you try to add 5 lbs each week. the goal is to increase the weight, the volume is low but intensity is high.

B-4/5 week training volume, you put 300lbs on squat on monday and you do 5 set of 7, on thrusday you do 7 set of 5 with 350. you're not going to failure and you add 5 lbs each week and you try to keep the amount of set and reps.the goal is to maintain the amount of set and reps, you work lighter but with more volume.

these two type of workout work well for me.
for example in dead i did a lot of progress while deadlifting once a week or once each other week, warming up and hitting only one super heavy set of 5, adding 5 pounds each dl session.
it look like one set of five with 220 kg.

i also did a lot of progress by doing more set but not going to failure, it looks like doing 5 set of 6 with 190 kg.


result where the same but each method becone boring aand un productive.
so switch form one method to anaother....
the key is to be dedicated and patient.
asstropin