training volume on HRT

[grilla_b]

I have always trained every body part once a week with the exception of Calves and Abs.

Now that I'm going to starting an HRT protocol from Maximus should I up the volume and maybe hit body parts twice a week?

Cashout if you're reading this I'd love to see a breakdown of your routine

 

[CHIP WADOWSKI]

I COULD BE WRONG, BUT I THINK CASHOUT WOULD BE THE FIRST TO TELL YOU THAT YOU DON'T NEED TO OVERTRAIN WHILE ON HRT/TRT. FINALLY, YOUR BODY WILL BE BACK IN ITS PEAK HORMONAL STATE AND YOU WILL NOW, WITH A CLEAN DIET, BE ABLE TO ATTAIN MAXIMUS BENEFITIMUS FROM ALL THAT EFFORT YOU HAVE BEEN PUTTING IN AT THE GYM!

 

[grilla_b]

Thanks Chip (nice jersey btw)

 

[cashout]

I have always trained every body part once a week with the exception of Calves and Abs.

Now that I'm going to starting an HRT protocol from Maximus should I up the volume and maybe hit body parts twice a week?

Cashout if you're reading this I'd love to see a breakdown of your routine

Chip is right, I don't train large body parts twice a week. **Sometimes I will hit smaller body parts twice a week** but that is rare too.

My routine varies throughout the year based on which of the three phases I am in at the time.

My three phase are - Heavy (6 months), Diet (3 months), Rest (3 months)

Heavy is focused on heavier weights and straight sets with more rest between sets. In this phase my calories are higher and I look to try to improve on weak points.

Diet phase is much more focused on supersets and dropsets with little rest. The idea is to work toward a semi-contest condition. Lower calories.

Rest phase is a time for experimentation. I try a lot of different things in this time with the idea of finding new ways to improve my train and I use this time to evaluate and set new goals. Your body always needs some downtime.

My Heavy Routine (which I'm in now) looks like this...

Chest/Tris - Monday
Flat Bench 3 sets X 10 reps 275 lbs
Incline Bench 3 sets X 10 reps 225 lbs
Dumbbell Flys 3 sets X 10 reps 70s
Cable Crossovers 2 sets 25-30 reps 30 lbs
One arm Db Extensions 5 sets X 10-20 reps 25
Cable Pushdown 3 sets X 10-15 reps 70 lbs
Tricep Dips 3 sets X Max Reps Body Weight

Back/Bis - Tuesday
Lat Pulldowns 3 sets X 10-12 reps 260 lbs
Bent Barbell Rows 3 sets 15 reps 225 lbs
Cable Rows 3 sets 10 reps 200 lbs
Standing Curl Bar Curl 3 sets X 12 reps 115 lbs
Scott Bench Curls 3 sets 12 reps X 12-15 reps 85 lbs

Shoulders/Traps - Thursday
Dumbbell Lateral Raise 3 sets 10-12 resp 60s
Machine Lateral 3 sets 15-20 reps 130 lbs
Seated Dumbbell Front Raise 3 sets 10-15 reps 35s
Hammer Machine Press 3 sets 10-20 reps 275 lbs
Shrugs 3 sets X 20 reps 315 lbs

Legs
Squats 4 sets 10 X 405 lbs
Leg Extensions 3 sets X 15-20 reps 150lbs
Seated Leg Curl 3 sets X 12-15 reps 210 lbs
Standing Calf Raise on Smith Machine 5 sets X 15-20 315 lbs

 

[grilla_b]

Thanks for taking the time to post that Cashout. It's greatly apreciated! It's always cool to see other peoples splits and get ideas to break out of training ruts

Do you do cardio during your heavy phase?

Right now my BF is up there... say 25%ish. My immediate goal is to get that around 13% and maintain that while I put on some new muscle over the winter.

I plan on starting my diet around 2100 cals. (I'm 200 lbs right now 5'10) hit cardio 1st thing in the am in a fasted state 4 days a week. I'll aim to keep my carbs centered around my workout and avoid them for my last few meals

thanks again man

 

[cashout]

Thanks for taking the time to post that Cashout. It's greatly apreciated! It's always cool to see other peoples splits and get ideas to break out of training ruts

Do you do cardio during your heavy phase?

Right now my BF is up there... say 25%ish. My immediate goal is to get that around 13% and maintain that while I put on some new muscle over the winter.

I plan on starting my diet around 2100 cals. (I'm 200 lbs right now 5'10) hit cardio 1st thing in the am in a fasted state 4 days a week. I'll aim to keep my carbs centered around my workout and avoid them for my last few meals

thanks again man

I only do cardio during my diet phase - 20 minutes 4 times a week in the 7 am on fast.

 

[babyface58]

Awesome, thanks for posting that cashout.

That's interesting so you shoot for the same #of reps on each set of an exercise? Do you always train shooting for the upper range (10 - 12 reps)? Or do you ever incorporate heavier weight where you shoot for 4 - 6 reps... or even 6 - 8 reps and work that lower range to build more strength?

What are your thoughts on pyramiding your sets like this:

Warmup set: 12 reps, light weight.
Set 1: 6-8 reps
Set 2: 4-6 reps
Set 3: 2-4 reps

 

[cashout]

Awesome, thanks for posting that cashout.

That's interesting so you shoot for the same #of reps on each set of an exercise? Do you always train shooting for the upper range (10 - 12 reps)? Or do you ever incorporate heavier weight where you shoot for 4 - 6 reps... or even 6 - 8 reps and work that lower range to build more strength?

What are your thoughts on pyramiding your sets like this:

Warmup set: 12 reps, light weight.
Set 1: 6-8 reps
Set 2: 4-6 reps
Set 3: 2-4 reps

I never train less than 10 reps on anything! At my age, that is just asking for trouble.

For me this is not about "lifting weight" it is about "training the body part."

I am and always have been a bodybuilder so I do not care about how much weight I actually lift. I train the muscle according to how it feels and for me that is best in the 10 rep range.

It is all about goals and picking the right actions to get you closer to your goals. That is why I do what I do.

 

[j2048b]

Thanks for taking the time to post that Cashout. It's greatly apreciated! It's always cool to see other peoples splits and get ideas to break out of training ruts

Do you do cardio during your heavy phase?

Right now my BF is up there... say 25%ish. My immediate goal is to get that around 13% and maintain that while I put on some new muscle over the winter.

I plan on starting my diet around 2100 cals. (I'm 200 lbs right now 5'10) hit cardio 1st thing in the am in a fasted state 4 days a week. I'll aim to keep my carbs centered around my workout and avoid them for my last few meals

thanks again man

we be the same in bf, height and weight, and im carb cycling with 2800 cals a day!




also just started lifting wendlers 5/3/1 with the big yoked workout!

here it is if anyones interested, and believe me yesterday kicked my arse,

already had to cut back on pull ups as i am a bit of a vag with bad shoulders!

The Big Yoke Workout - Men's Fitness

 

[grilla_b]

we be the same in bf, height and weight, and im carb cycling with 2800 cals a day!




also just started lifting wendlers 5/3/1 with the big yoked workout!

here it is if anyones interested, and believe me yesterday kicked my arse,

already had to cut back on pull ups as i am a bit of a vag with bad shoulders!

The Big Yoke Workout - Men's Fitness

cool what's you diet like?

I'll check out that site

 

[Packgus]

Cashout- I agree with the 10 reps thing. I try to do 10 reps on everything as well.

Also I try to increase the weight every so often. Your not going to get good mass gains if your not increasing your weight lifted. That is why on my bulking phases I go down in reps to the 4 to 6 range in order to increase strength. Then hopefully next time I am doing a cutting phase I am doing 10 reps again but with a lot more weight than I did before.

 

[j2048b]

cool what's you diet like?

I'll check out that site

yeah good program, wendlers 5/3/1 really did seem to freaking light for the liftsas he has you take your 1 rep max and then actually lower it by like 10% and work off those numbers, and i was pressing something like 105 lbs for 5 reps + what ever else i could press out,

diet is a carb cycle, not really sure what i can get into as far as specs due to it comming from 3j, here on this web site!

carbs fluctuate throughout the week and none on sunday!

it is ruff, since the wife likes pizza on saturdays!

ive not been 100 % due to that aspect, but trying to get it all dialed in, still a pita~

 

[jomamma007]

Chip is right, I don't train large body parts twice a week. **Sometimes I will hit smaller body parts twice a week** but that is rare too.

My routine varies throughout the year based on which of the three phases I am in at the time.

My three phase are - Heavy (6 months), Diet (3 months), Rest (3 months)

Heavy is focused on heavier weights and straight sets with more rest between sets. In this phase my calories are higher and I look to try to improve on weak points.

Diet phase is much more focused on supersets and dropsets with little rest. The idea is to work toward a semi-contest condition. Lower calories.

Rest phase is a time for experimentation. I try a lot of different things in this time with the idea of finding new ways to improve my train and I use this time to evaluate and set new goals. Your body always needs some downtime.

My Heavy Routine (which I'm in now) looks like this...

Chest/Tris - Monday
Flat Bench 3 sets X 10 reps 275 lbs
Incline Bench 3 sets X 10 reps 225 lbs
Dumbbell Flys 3 sets X 10 reps 70s
Cable Crossovers 2 sets 25-30 reps 30 lbs
One arm Db Extensions 5 sets X 10-20 reps 25
Cable Pushdown 3 sets X 10-15 reps 70 lbs
Tricep Dips 3 sets X Max Reps Body Weight

Back/Bis - Tuesday
Lat Pulldowns 3 sets X 10-12 reps 260 lbs
Bent Barbell Rows 3 sets 15 reps 225 lbs
Cable Rows 3 sets 10 reps 200 lbs
Standing Curl Bar Curl 3 sets X 12 reps 115 lbs
Scott Bench Curls 3 sets 12 reps X 12-15 reps 85 lbs

Shoulders/Traps - Thursday
Dumbbell Lateral Raise 3 sets 10-12 resp 60s
Machine Lateral 3 sets 15-20 reps 130 lbs
Seated Dumbbell Front Raise 3 sets 10-15 reps 35s
Hammer Machine Press 3 sets 10-20 reps 275 lbs
Shrugs 3 sets X 20 reps 315 lbs

Legs
Squats 4 sets 10 X 405 lbs
Leg Extensions 3 sets X 15-20 reps 150lbs
Seated Leg Curl 3 sets X 12-15 reps 210 lbs
Standing Calf Raise on Smith Machine 5 sets X 15-20 315 lbs

stealing this routine, with a couple mods, think I'll do some hiit or something on off days. After working out for a while I think 10 reps is great 10-15 anyways, better for stimulating hypertrophy and it's easier on recovery, then say 4-6 super heavy reps. Ronnie Coleman was an advocate of highe reps, although he did lift heavy low reps on occasion as well. Your lifts are making me jealous, as well as your physique. Do you alternate exercises say one week do barbell incline, next week dumbbells, or do you just keep to this for 6 months straight? Why no shoulder press or dead lift?

 

[cashout]

Cashout- I agree with the 10 reps thing. I try to do 10 reps on everything as well.

Also I try to increase the weight every so often. Your not going to get good mass gains if your not increasing your weight lifted. That is why on my bulking phases I go down in reps to the 4 to 6 range in order to increase strength. Then hopefully next time I am doing a cutting phase I am doing 10 reps again but with a lot more weight than I did before.

Pack I do understand. When I was younger I went through all the standard 4 and 6 rep stuff.

For me it never really produced much in the way of results for bodybuilding. I was always able to get the best muscle growth when I was pegging 10 reps.

Now, I don't train light. I typically start my first set with a weight I know I will struggle with to get 10 reps. Maybe even need a spot. I then get 10 reps with on the next to sets with a spot or a little cheating.

I do that on everything but legs - my legs are genetically speaking "stupid big" and always have been.

At 5'5" and 181 pounds, 7% body fat - I have 28 inch quads and a 28 inch waist.

 

[jomamma007]

Pack I do understand. When I was younger I went through all the standard 4 and 6 rep stuff.

For me it never really produced much in the way of results for bodybuilding. I was always able to get the best muscle growth when I was pegging 10 reps.

Now, I don't train light. I typically start my first set with a weight I know I will struggle with to get 10 reps. Maybe even need a spot. I then get 10 reps with on the next to sets with a spot or a little cheating.

I do that on everything but legs - my legs are genetically speaking "stupid big" and always have been.

At 5'5" and 181 pounds, 7% body fat - I have 28 inch quads and a 28 inch waist.

28 inch quads at 5'5 wtf, pics of said quads (no homo)?

 

[cashout]

28 inch quads at 5'5 wtf, pics of said quads (no homo)?

Best I can do impromptu...

 

[j2048b]

Best I can do impromptu...

holy macoronii! calves look like chiseled slabs o beef ( no homo) man! prolly took a while to hone those huhu?

 

[grilla_b]

Best I can do impromptu...

Nice wheels dude! calves look insane
great motivation

 

[cashout]

stealing this routine, with a couple mods, think I'll do some hiit or something on off days. After working out for a while I think 10 reps is great 10-15 anyways, better for stimulating hypertrophy and it's easier on recovery, then say 4-6 super heavy reps. Ronnie Coleman was an advocate of highe reps, although he did lift heavy low reps on occasion as well. Your lifts are making me jealous, as well as your physique. Do you alternate exercises say one week do barbell incline, next week dumbbells, or do you just keep to this for 6 months straight? Why no shoulder press or dead lift?

Yes, I switch it up just about every session. What I posted was exactly what I did last week. I have to change from week to week to keep from getting stale.

I don't do shoulder press because I never got any growth out of it. I'd sit there and do 10 reps of behind the neck with 225 and my shoulders just didn't get any kind of development. About 10 years into my training, I quit doing shoulder press and started doing shoulders like described above and **poof**, my shoulders started growing.

I don't do deads b/c as short as I am it is not much of a back builder for me.

 

[cashout]

Thanks guys.

I have always loved doing legs. That is fun stuff for me!

It has always been a point of pride.