NE1
Guest
Dont know if you guys are familiar with this type of training...basically volume, but im gonna give a try for a while. Ive never done volume training...maxing out at 6sets a body part was the most ive ever done. Its usually closer to 2-3 sets a body part..total..once a week.
So this is what IM thinking about trying. (i didnt make this up, found it on EF a while back).
Day 1 - Sunday
Quads
Squats 5x5
Hack Squats 2x8-10
Hamstrings
Stiff Leg Deadlifts 2x810
Curls 2x8-10
Calves
Seated Raises 1x75
Day 2 - Monday
Off
DAY 3 - Tuesday
Chest
Dumbell Press 5x5
Incline Smythe 2x8-10
Flyes 2x8-10
Abs
Incline Crunches 4x15-20
Day 4 - Wednesday
Back
Rack Deadlifts 5x5
Chinups 2x8-10
Shoulders
Military Press 5x5
Side Laterals 2x8-10
Shrugs 2x8-10
Day 5 - Thursday
Off
Day 6 - Friday
Off
Day 7 - Saturday
Bi's
Barbell Curls 5x5
Hammer Curls 2x8-10
Tri"s
Close Grip Bench 5x5
Dips 2x8-10
Abs
Incline Crunches 4x15-20
Only the last set would be done to failure, or close to failure. The goal is to add weight every week, obviously.
So this is what IM thinking about trying. (i didnt make this up, found it on EF a while back).
Day 1 - Sunday
Quads
Squats 5x5
Hack Squats 2x8-10
Hamstrings
Stiff Leg Deadlifts 2x810
Curls 2x8-10
Calves
Seated Raises 1x75
Day 2 - Monday
Off
DAY 3 - Tuesday
Chest
Dumbell Press 5x5
Incline Smythe 2x8-10
Flyes 2x8-10
Abs
Incline Crunches 4x15-20
Day 4 - Wednesday
Back
Rack Deadlifts 5x5
Chinups 2x8-10
Shoulders
Military Press 5x5
Side Laterals 2x8-10
Shrugs 2x8-10
Day 5 - Thursday
Off
Day 6 - Friday
Off
Day 7 - Saturday
Bi's
Barbell Curls 5x5
Hammer Curls 2x8-10
Tri"s
Close Grip Bench 5x5
Dips 2x8-10
Abs
Incline Crunches 4x15-20
Only the last set would be done to failure, or close to failure. The goal is to add weight every week, obviously.