High Volume/Low Intensity or Low Volume/High Intensity?

[JuicedUpMonkey]

I'm trying to figure out whether or not to go High volume/low intensity or low volume/high intensity. I know you need to go heavy but for example if say i'm at the gym and a normal day for say chest would be to do 15 working sets at around 6-8 reps. Now if i want to change that and i did say 5 working sets at anywhere from 1-5 reps is that how it works out? like obviously if i did 15 sets at 1-5 reps that would be overtraining. I find it hard to go to the gym and do Low volume as i'm use to anything over 12 sets... and i don't feel like i've really done that much and i feel like i should be doing more sets. I'm not into weight lifting for PL'ing. Soo should i jusy learn to get around doing those High sets when doing High intensity as for it will lead to me over training and it's only being counterproductive. And i've also recently started a cycle of sustanon, tren ace and anavar so does that change anything about Intensity/Volume ratio?

 

[JuicedUpMonkey]

.....???....????....???

 

[MethTest]

Mate it all works.

to change intensity you got thre areas:

1> Weight
2> Sets/Reps
3> Speed (restbetween sets)

I personally change intensity evry 8 - 10 weeks or so, for example at the moment I am lifting heavy so for chest I do around 11-13 sets with my heavy sets coming in around 6 reps.

My last phase that i have just come off was a killer i was doing light weight like 18 sets and reps were kept up around 15-20.

oh also no 2 workouts are the same for me i dont believe in following a set workout so every week i will do different exercises or even if I do the same oes they will be in a different order to the previous week.

If you down load the free book to the right >>>>>>>
Got some interesting ideas here, i may try this on my next phase.

Oh and i also have a week or so of no traiing inbetween phases.

 

[Dlove]

Good ?. You sound a little confused maybe i can throw 2 cents in.

Your ? about your gear changing anything, NO. The recovery will obviusly be easier with gear but you can stick to the same routine on or off.

Your 2nd ? about 5 sets 1-5 reps if thats how it works instead of 15 working sets 6-8 reps. Your kinda on the right track here. Believe it not a lot of people myself included see nice results from only 3 working sets 1-5 reps with 3-6 warm-ups. If your intensity is 110% and your form is on you shouldn't need much more than that. Im gonna go out on a limb and say your range of motion for compound lifts are done to fast? I can't see doing them slow, strict and correct, that you can't get a pump from 12-15 working sets when most get pumped with 3. Ill also go out on a limb and say your not hitting the big 4 enough, squat/dead/bench/press? 15 working sets of deadlifts would cripple someone. Now 7 warm-ups and 2-3 balls to the wall would be more like it. Keep in mind when yu use the word working sets your meaning any set over 70%ME.

For instance say your doing chest,

Flat or incline or decline bench-3-5 warm-ups light no where near fatique. Then 3 sets 70% max, 80% max then 90% max. Then hit some DB shoulder press 3-5 sets 10 reps, then Tricep work 3-5 sets 10 reps. Thats a cmmplete work-out less ab work believe it or not. One compund exercise with 2-3 accessory exercises makes for a nice session.

Here are some programs that are tried and tested, My suggestion to you would be keep asking ?'s and start reading more but not Flex or BBing mags, lol.

http://www.steroidology.com/forum/t...ogram-building-mad-strength-muscle-dlove.html

I used to fear that lifting heavy wouldn't tighten me up or Pling would result in me having a pot belly. I was wrong it actually helps reduce fat more for me and I rarely do cardio. This will give you an idea what a 8 time olympian likes to do 5 weeks out of Mr.O. I know I put this up a lot but I love it when people think to get hard and cut means high rep or high volume tell it to big ron

YouTube - Ronnie Coleman deadlift

 

[JuicedUpMonkey]

Good ?. You sound a little confused maybe i can throw 2 cents in.

Your ? about your gear changing anything, NO. The recovery will obviusly be easier with gear but you can stick to the same routine on or off.

Your 2nd ? about 5 sets 1-5 reps if thats how it works instead of 15 working sets 6-8 reps. Your kinda on the right track here. Believe it not a lot of people myself included see nice results from only 3 working sets 1-5 reps with 3-6 warm-ups. If your intensity is 110% and your form is on you shouldn't need much more than that. Im gonna go out on a limb and say your range of motion for compound lifts are done to fast? I can't see doing them slow, strict and correct, that you can't get a pump from 12-15 working sets when most get pumped with 3. Ill also go out on a limb and say your not hitting the big 4 enough, squat/dead/bench/press? 15 working sets of deadlifts would cripple someone. Now 7 warm-ups and 2-3 balls to the wall would be more like it. Keep in mind when yu use the word working sets your meaning any set over 70%ME.

For instance say your doing chest,

Flat or incline or decline bench-3-5 warm-ups light no where near fatique. Then 3 sets 70% max, 80% max then 90% max. Then hit some DB shoulder press 3-5 sets 10 reps, then Tricep work 3-5 sets 10 reps. Thats a cmmplete work-out less ab work believe it or not. One compund exercise with 2-3 accessory exercises makes for a nice session.

Here are some programs that are tried and tested, My suggestion to you would be keep asking ?'s and start reading more but not Flex or BBing mags, lol.

http://www.steroidology.com/forum/t...ogram-building-mad-strength-muscle-dlove.html

I used to fear that lifting heavy wouldn't tighten me up or Pling would result in me having a pot belly. I was wrong it actually helps reduce fat more for me and I rarely do cardio. This will give you an idea what a 8 time olympian likes to do 5 weeks out of Mr.O. I know I put this up a lot but I love it when people think to get hard and cut means high rep or high volume tell it to big ron

YouTube - Ronnie Coleman deadlift

Well when you say you are going out on a limb you definately were. I understand a question such as this seems generally beginner stuff but i am all about Heavy compound movements. I tend to sit back and watch those young kids coming in there swinging weights all over with terrible form and just kinda chuckle... I have very strict form, taking it slow and not bouncing the weight around, I for sure don't have a problem getting a pump. I just have a problem getting around the fact you don't need to do 12+ sets even though i've been weight lifting for 5 years It's still hard to get around that fact.. I already have my WO plan made up, i tinker with it every once and a while but always do something different each week, But basicly all i wanted was to know i can do 1-5 working sets with my intensity at 1-5 reps and i don't have to go higher with sets. Thanks for the response, I found it funny you think i would stick with stuff like lat pull down, pec dec, leg extensions... but no i'm all about Squats/Deads/Bench, not so much for shoulders as i have a rotator cuff injury i'm nursing back, so i'm being easy on it.

 

[JuicedUpMonkey]

bump

 

[Dlove]

sorry to make it look like your beginning bro. it's good your asking ?'s

post your split and im sure someone can help

squat/bench/dead ever tried that?

 

[JuicedUpMonkey]

sorry to make it look like your beginning bro. it's good your asking ?'s

post your split and im sure someone can help

squat/bench/dead ever tried that?

When u say squat/bench/dead you mean in 1 workout?

 

[JuicedUpMonkey]

I'm also cutting right now with about 300/150/60 pro/carb/fat and am taking sustanon,tren ace and anavar
Sust - 500mg/week
Tren - 75mg/eod
Anavar - 40mg/ed

 

[JuicedUpMonkey]

I'm also cutting right now with about 300/150/60 pro/carb/fat and am taking sustanon,tren ace and anavar
Sust - 500mg/week
Tren - 75mg/eod
Anavar - 40mg/ed

I've never cut before only bulked and I'm pretty gassed after my first 5 sets, my strength drops quick it sucks