Pls critique my low volume routine

  1. New Member
    Markio's Avatar
    Stats
    5'9"  140 lbs.
    Join Date
    Jul 2005
    Age
    37
    Posts
    210
    Rep Power
    218
    Level
    12
    Lv. Percent
    43.92%

    Smile Pls critique my low volume routine


    Hello all,

    I have spent literally hours looking through everybodys ideas, and now I am so confused it's un-true! Basically I believe that maybe my current routine is too much, esp arms so I'm looking to go lower in volume, and to keep it very simple.

    heres what I have finaly come up with;

    Mon: Back/Traps/Shoulders
    Tue: Chest/Bi/Tri
    Wed: off
    Thr: Back/Traps/Shoulders
    Fri: Chest/Bi/Tri
    Sat; Legs/Forearms/Abs
    Sunff

    Back/Traps/Shulders same both days:
    3x8 Deadlifts
    3x8 Rows
    3x8 Shrugs
    3x8 Arnolds

    Tues: Chest/Bi/Tri

    3x8 Flat Bench
    3x8 Flat Flys
    3x8 Hammers > superset with
    3x8 push downs

    Fri;

    3x8 Neutral DB Press
    3x8 Incline flys
    3x8 barbell curl > superset with
    3x8 french press

    Legs: I train from home so i don't really have the equipment to do legs properly, so I do 5 set of as many leg extensions as I can.

    In short the idea is to go from doing between 17-20 sets everyother day on a three day split; to doing around 12 sets - I have been doing that style of training for over a year. Going to eat just above maintenance, as I hate gaining fat and would rather gain slowly.

    Any suggestions and constructive criticism greatly appreciated!

    Cheers all

    m

  2. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,259
    Rep Power
    963222
    Level
    92
    Lv. Percent
    39.38%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    I would not say that this is a low volume routine. What exactly are your short-term goals?
  3. Binging on Pure ****ing Rage
    Mulletsoldier's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Jan 2006
    Posts
    12,226
    Rep Power
    27064
    Level
    67
    Lv. Percent
    41.02%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Yeah, this more like a mid volume routine, if there is such a thing..Low volume routines usually workout to only 3-4 sets per bodypart in a workout...For example on your back/trap/shoulder day you would pick let's say: 1 exercise for back width, one for thickness, one exercise for shoulders and do three sets of each..Personally I don't hit traps individually because if you are doing heavy enough deadlifts you should be hitting them anyway...Another example would be on your chest/arms day, same thing pick one exercise for each and do a few warmup sets, and then three workings

    Possibly change it to something like this:

    Mon-Chest/Back/Shoulders/Tris
    Flat or Incline or Weighted Dips (alternate) 2 WU's 3 WS (WU's-warm ups WS-working sets)
    Deads/Rack Deads/Bent Rows same sets
    Military Press-DB/Barbell-same
    Overhead Extensions/Skull Crushers/Heavy kickbacks-same

    Wed-Bis/Legs
    Squats-2 WU's 2 Workings
    Ham Curls-same sets as Mon
    Straight Bar Curl/Preacher EZ/Standing DB-Same sets as mon

    Fri/Sat
    Repeat Monday...

    Then the next week you would switch, and Mon/Fri would be your Bi/Leg day...Some people can't train arms seperately and that's cool, if that's you then you could rearrange the split and put the arm-day in the middle..
    •   
       

  4. New Member
    Markio's Avatar
    Stats
    5'9"  140 lbs.
    Join Date
    Jul 2005
    Age
    37
    Posts
    210
    Rep Power
    218
    Level
    12
    Lv. Percent
    43.92%

    cheers lads,

    My short term goals are just to add a few pounds without gaining any fat weight. My chest needs a bit of filling out as that seems to be lagging slightly - my current routine has 11 sets just for chest thats why i was thinking that maybe less would be better, hence my suggestion of 6 sets total for chest. Just looking for asthetics and health benefits to be honest, no real need or interest in getting insanely strong!

    Thanks for the routine and suggestions mulletsoldier, I will change things around.

    In principal though would it be theoreticaly right to drop some sets from my chest routine that has 11 ws and biceps which has 6?

    Again thanks for your time!
  5. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,259
    Rep Power
    963222
    Level
    92
    Lv. Percent
    39.38%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    If you are interested in trying a low volume routine, then you should try Max OT training. The principles are very simple: 4-8 reps, 6-9 sets per bodypart, and use compound movements
  6. New Member
    Markio's Avatar
    Stats
    5'9"  140 lbs.
    Join Date
    Jul 2005
    Age
    37
    Posts
    210
    Rep Power
    218
    Level
    12
    Lv. Percent
    43.92%

    Quote Originally Posted by Rodja
    If you are interested in trying a low volume routine, then you should try Max OT training. The principles are very simple: 4-8 reps, 6-9 sets per bodypart, and use compound movements
    Cheers for the heads up Rodja, I'll go do some reading
  7. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,259
    Rep Power
    963222
    Level
    92
    Lv. Percent
    39.38%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Markio
    Cheers for the heads up Rodja, I'll go do some reading
    I tried this routine about two years and I really liked the change. I still train Max OT for about 3-4 months of the year. The main thing that I would suggest is to learn how to contract all of your muscles and emphasize TUT to get enough blood to the muscle.
  8. Binging on Pure ****ing Rage
    Mulletsoldier's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Jan 2006
    Posts
    12,226
    Rep Power
    27064
    Level
    67
    Lv. Percent
    41.02%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by Rodja
    The main thing that I would suggest is to learn how to contract all of your muscles and emphasize TUT to get enough blood to the muscle.
    This is the same for the routine I suggested to you earlier, a modification of a DC routine I took off the site...When you are doing a low volume routine just remember the principles change..If you took your reps to positive failure, most low volumes advocate every working set be taken to negative failure..And like Rodja said since the volume is lower you must ensure your using TUT and perfect form with high intensity. Personally I use 5 second negatives with explosive positives, I don't lock out to keep continued tension on the muscle...If you are interested in something like this google DC training, however true DC you only employ 1 working set on average, that was a little too low volume for me so I do 3..
  9. Senior Member
    exnihilo's Avatar
    Join Date
    Sep 2003
    Age
    35
    Posts
    1,577
    Rep Power
    924
    Level
    29
    Lv. Percent
    98.28%
    Achievements Activity ProPosting Pro

    I do something along the lines of:

    day 1: bench exercise 5 rep sets, row exercise 5 rep sets, shoulder exercise 10 rep sets
    day 3: squat 5 rep sets, hamstring exercise 10 rep sets, ab exercise 10 rep sets
    day 5: bench exercise#2 5 rep sets, row exercise#2 5 rep sets, shoulder exercise#2 10 rep sets
    day 7: deadlift 5 rep sets, ab exercise#2 10 rep sets
    day 9: bench exercise#3 5 rep sets, row exercise#3 5 rep sets, shoulder exercise #3 10 rep sets
    day 11: good morning 5 rep sets, leg press 10 rep sets, ab exercise#3 10 rep sets

    I warm up with little weight with a set of ~20 reps, then I go to about 50% of my 1 rep max, and slowly add weight until I get to a weight where I can just BARELY complete a set, then I stop. This can take up to 8 sets some times, but there are only maybe 2 real work sets.
  

  
 

Similar Forum Threads

  1. Hit a Plateau (Critique my diet and routine)
    By fatherenis in forum Bulking
    Replies: 80
    Last Post: 01-27-2010, 07:31 PM
  2. Please Critique my Diet and Routine
    By xink in forum Training Forum
    Replies: 1
    Last Post: 05-05-2009, 09:45 PM
  3. Please critique my on-cycle routine
    By mgreen3313 in forum Training Forum
    Replies: 2
    Last Post: 05-12-2008, 08:15 PM
  4. Alternating High/Low Volume Routine
    By LakeMountD in forum Training Forum
    Replies: 0
    Last Post: 07-16-2006, 10:56 PM
  5. Please critique my upcoming westside routine
    By ktw in forum Powerlifting/Strongman
    Replies: 27
    Last Post: 03-24-2006, 03:14 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in