View Full Version : high volume training
excessive endorphins
02-28-07, 9:56 am
what do you guys think? ive looked into arnold's routine and got rather obsessed with it.so i took his routine and switched it up a tad to better it for myself,so tell me what y'all think
NOTE:arnold worked out 6 days a week!! if i could work out as much as he did,i would but too many things get in the way =/ !! i broke this split into 4 days
http://www.trulyhuge.com/news/tips63jb.htm <---- what arnold did
MONDAY
Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.
TUESDAY
Back:
Wide-grip pulldowns (to front) 6 x 6-12
T-bar rows 5 x 6-10
underhand bb rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
hyper extensions/good mornings 5x10
WEDNESDAY
Shoulders:
Seated barbell presses(wide grip) 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
upright rows 5x10
bb shrugs 5x10
Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10
Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10
Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
db stepups 6x10
Calves: everyday training day
Standing calf raises 5 x 10
Seated calf presses 8 x 15
Forearms: every training day
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
static holds
Abs: every training day
10 mins of a variety of nonspecific abdominal exercises, done virtually nonstop.
i try to get 15 mins cardio before or after my lifts.
i also try to get a morning cardio session 3 out of 5 days of the week and maybe one on the weekend
excessive endorphins
02-28-07, 9:58 am
btw,this is my first week,im on wednesday right now
Each his own. I used to train at high volume when I was 20 too but now at 31 I wouldn't be able to recover from such a workout. So I put more more intensity in my sets, rely more on core lifts and need more rest. But I've read that freaks like Machine use a high volume training too. So why not?
It will all depend on your diet and ability to recover. It's OK to experiment with someone else's routine. Find if it works for you too.
You body will let you know. All I can say is listen to it...
Sandow2007
02-28-07, 12:59 pm
I agree, i say if u can do it and recover, DO IT, the only fault i see in that routine is that there are no deadlifts. This may just mean that deadlifts werent as popular in the 70's when arnold was big, but it is a definite imo.
Just do it and check results after a month or so
weren't they all roided out in those days too??? I'm sure that has nothing to do with recovery time....
BeastFromMiddleEast
02-28-07, 1:28 pm
I do Arnold's routine (my style) and it feels good. But mine is 3 on, 1 off, 2 on ,1 off.
But it is looking good.
invictus1
02-28-07, 1:40 pm
i do the high volume training too, and i love every second of it. theres nothing like someone asking you, hey what set are you on, and telling them 6. if you can pull it off without overtraining then hit em' hard!
remember if you haven't been training for over 4 solid years, taking your favourite Pro's training regimine straight outta flex and making that your own probably isnt the best way to go. Alot of them say that too, but its easy to forget that. Basic Is Best (in the beginning)
excessive endorphins
02-28-07, 5:51 pm
yah guys lemme tell you this training is a bitch,but im able to recover pretty easy.i just finished a 53 set shoulder/triceps/traps workout and im exhausted..and still feel sick to my stomach..yeah i know what you mean about the deadlifts,their vital..but shame on me,i havent done them in a lil over a month,ive been doing good mornings hypers.and stiff leg deadlifts..so hopefully my 450 max has gone up ha
but another thing i gotta work on is my diet,my intake is horrible and its really hard to help it,im eating quite alot less now too trying to drop weight,then gain muscle
TufffGuY
02-28-07, 5:54 pm
damn bro you must be eatin like a bear to recover from those workouts
excessive endorphins
02-28-07, 5:55 pm
yo what also sucks is soo many ppl look down on high volume,its annoying..like my friend today in the gym was done 30 mins before me and hes liek yo ur overdoing it.ur not gna get big etc etc..im just like shut the hell up bitch..read the name...EXCESSIVE ENDORPHINS..
excessive endorphins
02-28-07, 5:56 pm
damn bro you must be eatin like a bear to recover from those workouts
nah dude my diet sucks,like right now im starving...i had a peanut butter/bannana sandwich on wheat and some milk..like 35 min after my lift..but i dnt wna keep eating..lol trying shed some pounds
TufffGuY
02-28-07, 5:59 pm
well then cut some of those sets down bro, your gonna be beaten down your muscles and not feeding them? The reason arnold could do that was because he was on roids and had probalby the best genetics in the world, your probalby gonn abe overtraing soon if you keep this up
I think you can't go wrong with volume. It definately doesn't leave you guessing if you hit the muscle hard enough that's for sure. In my opinion that's a bit much though. I just lessened my volume from something semi-close to that. Now I do back (17 sets), delts (11 sets), chest (12 sets), biceps and triceps (8 sets), legs (16 sets). I'm a lot more happy with this volume as it allows me to do a bit more weight, rest less, and get a way better pump. All that volume is a real pump killer when you get to the later sets. I hate that. I also do my traps on back day and my calves on leg day... so if I separated those like a lot of guys do, I'd only have 14 back sets and 13 leg sets.
excessive endorphins
02-28-07, 6:00 pm
I think you can't go wrong with volume. It definately doesn't leave you guessing if you hit the muscle hard enough that's for sure. In my opinion that's a bit much though. I just lessened my volume from something semi-close to that. Now I do back (17 sets), delts (11 sets), chest (12 sets), biceps and triceps (8 sets), legs (16 sets). I'm a lot more happy with this volume as it allows me to do a bit more weight, rest less, and get a way better pump. All that volume is a real pump killer when you get to the later sets. I hate that. I also do my traps on back day and my calves on leg day... so if I separated those like a lot of guys do, I'd only have 14 back sets and 13 leg sets.
i still get my protein shake in after though,about 42 grams
excessive endorphins
02-28-07, 6:01 pm
oh,i also switched biceps to leg day,and changed some of the excecises on my tricep workout
...? How does the shake thing go with this thread?
Actually excessive endorphins... after looking over your whole workout... that's just a stupid amount of volume. Especially if your not eating right. 53 set shoulder/tricep/trap workout? That's outrageous... you won't look like Arnold if you keep doing that. He's one of the most genetically gifted bodybuilders out there and odds are... you aren't.
excessive endorphins
02-28-07, 6:10 pm
kiwi129, you are right and ive thought about that,im going to crank the volume down a bit.especially because i do not want any strength loss,ive been thinkin about that alot today,but im gna continue my leg day tommoro then next week i will change up a bit
MassManiac
02-28-07, 6:16 pm
i still get my protein shake in after though,about 42 grams
Alright bro, time to be realistic. High volume workouts are great if you can withstand them. However, they'll be extremely detrimental to your growth without proper nutrition. One protein shake isn't going to do shit. You should be constantly eating. Add a few scoops of weight gainer with your whey, eat every 2-3 hours, eat good sized meals (steak, chicken, pork, rice, beans, veggies, pasta, anything in sight), etc. Working out is a catabolic process--this means you are breaking down muscle (as I'm sure you know). However, the growth part (anabolism) comes in the form of food and sleep/rest. To be honest, without a good diet you are pissin in the wind and spinnin your wheels. Get your shit straight and start eating big. This workout seems great but without food it's worthless.
excessive endorphins
02-28-07, 6:20 pm
i know im trying to get a diet plan. i guess im always in fear im going to lose size when trying to lose weight..i normally eat big,and healthy(ish) but idk im trying to drop weight too,this shits hard
darkside64
02-28-07, 6:42 pm
My religious bodybuilding mind screams overtraining right from the get go. However ask yourself these questions. How much lean muscle have I gained? Does my pump improve as I go along with my workout? Do I ever just feel so burned out that I dont want to eat or do anything? Do my muscles always feel achy all the time/ If you can honestly answer no to all these questions, and answer yes to hardcore intensity and a animal diet; then I would say keep going.