Is it better to train more often, with less volume or less often, with more volume on gear?
First routine) 5 days a week/ (average about 13-15 sets a day)
Monday - Legs/Abs
Squat 3x8-12
Leg Press 3x8-12
Leg Extension 2x8-12
Leg Curl 3x8-12
Abs variation 2x15-20
Abs variation 2x15-20
Wednesday - Chest/Calves
Incline BB Bench 3x5-10
Hammer Strength Decline Press 3x8-12
DB Flat Bench 3x8-12
Standing calves 3x10-15
Seated Calves 2x15-20
Thursday - Back
Lat Pulldown 3x8-12
BB Row 3x8-12
Seated Cable Row 3x8-12
Hyperextension 3x15-20
Saturday - Arms
BB Curl 3x8-12
DB Curl 3x8-12
Skullcrushers 3x8-12
Pushdowns 3x8-12
Forearm Curl 3x8-12
Sunday - Shoulders/Traps
DB Shoulder Press 3x8-12
Lateral Raises 3x8-12
Front Raises 3x8-12
Rear Flies 3x10-15
Shrugs 3x8-12
or
4 day a week. Higher volume, but combining body parts (average of about 18 sets a day)
Monday - Legs/Abs
Monday - Legs/Abs
Squat 3x8-12
Leg Press 3x8-12
Leg Extension 2x8-12
Leg Curl 3x8-12
Abs variation 2x15-20
Abs variation 2x15-20
Wednesday - Chest/Triceps/Forearms
Incline BB Press 3x5-10
Hammer Strength Decline 3x8-12
DB Flat Bench 3x8-12
Skullcrushers 3x8-12
Pushdowns 3x8-12
Forearm Curl 3x8-12
Friday - Back/Biceps
Lat Pulldown 3x8-12
BB Row 3x8-12
Seated Cable Row 3x8-12
Hyperextension 2x15-20
BB Curl 3x8-12
DB Curl 3x8-12
Sunday - Shoulders/Traps/Calves
DB Shoulder Press 3x8-12
Laterals 3x8-12
Front Raises 3x8-12
Rear Flies 3x10-15
Shrugs 3x8-12
Calves 3x10-15
Calves 2x15-20
In the past I've had equally good results from higher volume, 4 days a week and lower volume, 5 days a week.
First routine) 5 days a week/ (average about 13-15 sets a day)
Monday - Legs/Abs
Squat 3x8-12
Leg Press 3x8-12
Leg Extension 2x8-12
Leg Curl 3x8-12
Abs variation 2x15-20
Abs variation 2x15-20
Wednesday - Chest/Calves
Incline BB Bench 3x5-10
Hammer Strength Decline Press 3x8-12
DB Flat Bench 3x8-12
Standing calves 3x10-15
Seated Calves 2x15-20
Thursday - Back
Lat Pulldown 3x8-12
BB Row 3x8-12
Seated Cable Row 3x8-12
Hyperextension 3x15-20
Saturday - Arms
BB Curl 3x8-12
DB Curl 3x8-12
Skullcrushers 3x8-12
Pushdowns 3x8-12
Forearm Curl 3x8-12
Sunday - Shoulders/Traps
DB Shoulder Press 3x8-12
Lateral Raises 3x8-12
Front Raises 3x8-12
Rear Flies 3x10-15
Shrugs 3x8-12
or
4 day a week. Higher volume, but combining body parts (average of about 18 sets a day)
Monday - Legs/Abs
Monday - Legs/Abs
Squat 3x8-12
Leg Press 3x8-12
Leg Extension 2x8-12
Leg Curl 3x8-12
Abs variation 2x15-20
Abs variation 2x15-20
Wednesday - Chest/Triceps/Forearms
Incline BB Press 3x5-10
Hammer Strength Decline 3x8-12
DB Flat Bench 3x8-12
Skullcrushers 3x8-12
Pushdowns 3x8-12
Forearm Curl 3x8-12
Friday - Back/Biceps
Lat Pulldown 3x8-12
BB Row 3x8-12
Seated Cable Row 3x8-12
Hyperextension 2x15-20
BB Curl 3x8-12
DB Curl 3x8-12
Sunday - Shoulders/Traps/Calves
DB Shoulder Press 3x8-12
Laterals 3x8-12
Front Raises 3x8-12
Rear Flies 3x10-15
Shrugs 3x8-12
Calves 3x10-15
Calves 2x15-20
In the past I've had equally good results from higher volume, 4 days a week and lower volume, 5 days a week.