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frequency v volume - Apr. 22 2008 12:40:21
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book
Posts: 210
Joined: Nov. 27 2004
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hello!
I am trying to draw up a new routine where it can balance frequency v volume.
I realy enjoy doing full body works, 3 times a week but getting bored with doing 1 exercises per body part, so realy want to introduce a bit of variety and volume.
anyone know of any established routines along the lines of what i am thinking of ... here is my current intrest
Day 1: Heavy Compounds (Row - Bench - Squat) (3-6 reps - 3 sets per compound)
Day 2: Chest - Trieceps (8-12 reps - 8 sets for chest - 6 sets of triceps)
Day 3: Back - Legs (8-12 reps - 8 sets of back - 8 sets of legs)
Day 4: Shoulders - Biceps (8-12 reps - 8 sets of shoulders - 6 sets of biceps)
and never train to failure, so each bodypart could be worked twice per week?
help would be grateful :) Thanks.
_____________________________
Fat Loss ... Current 196lbs @ 5 FOOT 11
Current Lifts:
Deadlift = 180kg x 5
Squat = 140kg x 5
Bench = 90kg x 4
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RE: frequency v volume - Apr. 22 2008 14:26:31
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beefycol
Posts: 1123
Joined: Mar. 6 2008
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all right mate you know your saying ie 8 sets 8-12reps, that 8 sets of bench press?
8sets of pressing is to much
i started a journal now if you wanna take alook at that i got my routine on there
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my journal
great site check it now
NOT HAPPY TILL IM MASSIVE
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RE: frequency v volume - Apr. 22 2008 19:40:18
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book
Posts: 210
Joined: Nov. 27 2004
Status: offline
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hey dude, good read!
nah, would be something along the lines of 3-4 sets of incline pressing with 2-3 flys and then 1-2 decline pressing.
just need to work out a balance between volume and frequency.
_____________________________
Fat Loss ... Current 196lbs @ 5 FOOT 11
Current Lifts:
Deadlift = 180kg x 5
Squat = 140kg x 5
Bench = 90kg x 4
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RE: frequency v volume - Apr. 23 2008 15:46:48
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book
Posts: 210
Joined: Nov. 27 2004
Status: offline
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I have drawn up a routine to try and find a medium between the frequency and the volume. What you think?
Sunday: Heavy Weight (Low Reps - Moderate Sets)
* Chest * Legs * Back
1) Flat Barbell Press - Wide Grip 5 * 5
2) Wide Stance Squats 5 * 5
3) Pendaly Row 5 * 5
Tuesday: Moderate Weight (Moderate to High Reps - Low Sets)
* Shoulders
1) Overhead Press - Alternate Barbell with Dumbbells weekly 4 x 8
2) Front Raise 2 * 8
3) Lateral Raise 2 * 8
TOTAL SETS: 8
* Triceps
1) Dips 3 * 10
2) Skull Crushers 2 * 8
3) Pushdowns 1 * 6
TOTAL SETS: 6
Wednesday: Moderate Weight (Moderate to High Reps - Low Sets)
* Back
1) Deadlifts 3 * 3
2) Chinups 3 * 8
3) Cable Row 2 * 10
TOTAL SETS: 8
*Legs
1) Leg Press 4 * 12
2) Leg Extension 4 * 8
TOTAL SETS: 12
*Calfs
1) Seated Calf Raise 4 * 15
TOTAL SETS: 4
Friday: Moderate Weight (Moderate to High Reps - Low Sets)
* Chest * Biceps
1) Incline Dumbell Press 3 * 8
2) Decline Barbell Press 2 * 6
3) Incline Flys 3 * 10
TOTAL SETS: 8
* Biceps
1) Barbell Curl 2 * 8
2) Hammer Curl 2 * 10
3) Seated Incline 2 * 10
TOTAL SETS: 6
Or should i just follow some thing like waterburys ABBH 1?
_____________________________
Fat Loss ... Current 196lbs @ 5 FOOT 11
Current Lifts:
Deadlift = 180kg x 5
Squat = 140kg x 5
Bench = 90kg x 4
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