Wanting to try HVT training muscles more than once a week training

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    Wanting to try HVT training muscles more than once a week training


    Well I've been doing HIT for a while,and now I'm ready to switch things up to keep them fresh. I'm looking to try something more along the lines or Arnolds workout where he worked out in a high volume 6-10 failure rep range and worked a body part more than once a week

    I was thinking possibly... this is just the layout don't know the exercises yet
    only thing is I don't want to do...chest and back on same day...or back and legs on same day
    Still trying to figure out if i want to workout on Saturday's yet or not...

    Monday/Friday
    Back

    Wed
    Legs/Shoulders

    Tuesday/Thursday
    Chest/Arms (incorporate some supersetting of bi's and tri's)

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    Quote Originally Posted by East1600Plus
    Monday/Friday
    Back

    Wed
    Legs/Shoulders

    Tuesday/Thursday
    Chest/Arms (incorporate some supersetting of bi's and tri's)

    with indirect work, that actually translates to...

    Monday- bi's
    tuesday- bi's tri's
    wednesday-tri's
    thursday- bi's/tri's
    friday- bi's
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    "Wanting to try High Volume Training training muscles more than once a week training"

    Right.
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    Mullet... haha... what a DiŠk


    If your going to hit muscles more than 1x a week I would say try a push/pull/leg split.
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    i just dont like the push/pull/leg workout any suggestions?

    b/c on back day i do back thickness/back width so it takes me a while to finish
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    I'm currently doing a 3x3 routine and lovin' it. 4 workouts each with one push and one pull exercise, I'm throwing in calf raises at the end of the workout aswell.

    Just keep in mind that Arnold was a freak, training like he did would mean overtraining.
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    Quote Originally Posted by East1600Plus
    i just dont like the push/pull/leg workout any suggestions?

    if you dont like it, chances are you're not pushing yourself
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    If you want to try something different but highly effective check out hst.
    if has worked for me and if you just do a search on the boards you will see it has worked for a lot of others. Hypertrophy-Specific Training : : Official Home of HST
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    Quote Originally Posted by Ziricote
    I'm currently doing a 3x3 routine and lovin' it. 4 workouts each with one push and one pull exercise, I'm throwing in calf raises at the end of the workout aswell.

    Just keep in mind that Arnold was a freak, training like he did would mean overtraining.
    u never know...maybe i could be the next freak for training...anyone could be why be afraid to try?

    I'm looking to be able to work my back/chest/arms more than once a week...not just indirectly either
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    man thats hst... one way is a full body workout on lets say mwf or you can split it if you have more time like and and do chest, shoulders bi's, tris on mwf and back and legs on t/th/sat.

    i know you work bis with back. but when you only do two to three sets of direct bi work the overflow isn't that bad... plus my arms are still growing..
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    I used to do a variation of what you wrote, just better placed regarding arms.

    Mon - Chest/Tri/Shoulder
    Tues - Back/Bi
    Wed - Legs
    Thurs - Chest/Tri/Shoulder
    Fri - Back/Bi
    Sat - HIIT


    But I made sure to switch up the targeted muscles and the volume. For instance, monday was my heavy BB bench day, doing as many sets as necessary to hit my max weight @5 reps. Monday has little accessory tricept/shoulder work, so its focused on chest instead of on arms.

    Thursday, however, has a lighter chest day (usually woudl do close grip and flies but much fewer sets) with more direct arm/shoulder work.

    Tues/Fri echoed the same things. On this program, however, I could not incorporate deadlifts due to a partial hamstring tear; if one were to do deadlifts I'm not sure where you would do them other than Friday.


    Suffice to say I no longer do that program; lifting 5 days in a row steadily got me towards overtraining.
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    i was thinking maybe doing it like this..
    Monday:
    BB bench Chest/Triceps

    Tuesday:
    Back Thickness/Biceps

    Wed:
    Legs/Shoulders

    Thursday:
    Back width/Biceps

    Friday:
    DB benches chest maybe?/Triceps

    and then maybe slowly go into full HVT...of adding back thickness/back width together and not switching my chest routines

    or i might try my original setup for a week and see if i can handle it
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    my man what ever works for you.. i'm an hst believer. I've done the hit worked out at mentzer's gym tried it all. if it's working for you and you are still growing then don't change it. if not look into what cdb has said, he won't do you wrong...
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    has someone been reading the encylcopedia?
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    Quote Originally Posted by PumpingIron
    has someone been reading the encylcopedia?
    dude i love that book lol...i bring it to school and the girls like freak out and go eeeeew you wanna look like that?
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    I know what you mean. Just don't take it for gospel...
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    i dont know if i want to put chest/back on the same day...or back/arms on the same day? which would be more ...smart?

    Monday/Thursday
    Chest/Shoulders

    Tuesday/Friday
    Back/arms

    Wed
    Legs/Calves

    or...

    Monday/Thursday
    Chest/Arms

    Tuesday/Thursday
    Back/Shoulders

    Wed
    Legs/Calves

    or...lalala...

    Monday/Thursday
    Chest/Back

    Tuesday/Friday
    Shoulders/Arms

    Wed
    Legs Calves
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    Monday/Thursday
    Chest
    BB Bench 3 sets: 1 warmup set of 15 reps
    -Fail between 8-12 Reps

    BB Incline Bench 3 sets
    -Fail between 8-12 Reps

    Partial Bottom Flyes 2 Sets
    -Fail between 6-10 Reps

    Partial Top Flyes 2 Sets
    -Fail between 6-10 Reps

    Pullovers 3 Sets
    -Fail between 12-15 Reps

    ** Every Third Workout Switch BB with DB

    Back
    Dead Lift 2 Sets: Heavy Set, Light Set
    -(4-6), (8-12)

    BB Rows 3 Sets
    -Fail Between 8-12 Reps

    T-Bar Rows 3 Sets
    -Fail Between 6-12 Reps

    Pull Ups 5 Sets
    -Fail Each Set

    Pull downs 3 Sets
    -Fail Between 8-12 Reps

    Lat Pull Downs 3 Sets
    -Fail Between 12-15 Reps








    Tuesday/Friday
    Shoulders
    Behind the Neck Press 3 Sets
    -Fail Between 8-12 Reps

    Lateral Raises 3 Sets
    -Fail Between 8-12 Reps

    Bent Over Lateral Raises 3 Sets
    -Fail Between 6-10 Reps

    Front Raises 3 Sets
    -Fail Between 10-15 Reps

    Shrugs 1 Set
    -Straight Set

    Arms
    BB Curls 3 Sets
    -Fail Between 6-12 Reps

    Preacher Curls 3 Sets
    - Fail Between 8-12 Reps

    Incline DB Curls 3 Sets
    -Fail Between 6-8 Reps

    Concentration Curls 2 Sets
    -Fail Between 8-12 Reps

    Skull Crushers 3 Sets
    -Fail Between 6-10 Reps

    Triceps Pressdown 3 Sets
    -Fail Between 8-12 Reps

    Bench Dips 1 Set
    -45 lbs. added 20+ Reps





    Wednesday
    Quads
    Squat 3 Sets
    -Fail Between 6-10 Reps

    Leg Press 2 Sets
    -Fail Between 8-12 Reps

    Leg Ext. 3 Sets
    -Fail Between 12-15 Reps

    Hamstrings
    SLDL 3 Sets
    -Fail Between 6-10 Reps

    Leg Curls 3 Sets
    -Fail Between 8-12 Reps

    Calves
    Seated Raises 3 Sets
    -Reps of 10-12
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    Damn, that is a lot of volume. More is not always better.
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    Quote Originally Posted by TeamSavage
    Damn, that is a lot of volume. More is not always better.
    i've done two days of this so far...i'm feeling pretty good about it "so" far we will see how it goes for me

    a little slow today though b/c mentally i wasnt all there...troubles with the g/f...
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    Quote Originally Posted by amac
    hey east,

    i used to train like you did because i thought i had to... 2 years ago i trained with similar volume to what you put just above this post, if not more sometimes... sure i got great pumps (which i thought were the be all end all of workouts), and was really sore, but i wasn't growing very much.... this was partially due to a beginner-style thinking as far as diet goes, but i attribute a lot of this to my training...

    i was always trying to push myself to the brink over and over again, fitting as much volume as i possibly could into a workout, hitting bodyparts often etc. etc.

    funny thing is that if i happened to miss a workout or two, i found that i would feel a lot fuller after this time off, and look a little bigger even... basically i was giving my body the rest it deserved/required, even though i didn't realize it at the time....

    when i switched to a smarter style workout this past september, with reasonable volume, and adequate time off for rest (growth), i found it very hard to get past the mental block i had about it not being enough, and i was wasting away while i wasn't in the gym... moral of the story is, the gains i made in the 2 or 3 months to follow were much more substantial than what i would make in a 7-8 month period on the super high volume i used to do...

    i'm not trying to sound like an old man, cause im barely 2 years older than you... but seriously i wish i hadn't wasted so much time from when i was 18 until i was 20 with my stupid extreme volume training...

    i strongly recommend not doing the above split that you posted, i can personally guarantee you that you will not look like arnold with a workout like that, take the others advice and go with a more reasonable volume style workout

    whew.....[/rant]

    Well ive done DC training..HIT training but i've never done HVT like this so i thought i would give it a try...

    yes i've also done split body upper...lower body workouts too
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    HVT is not something that you want to do very long. It may help you build more capillaries if used for very short periods of time but I dont think that HVT would be beneficial to you yet. What the encyclopedia isnt telling you is that Arnold was eating Dianabol like candy. I know the encyclopedia says that he doesnt condone the use of steroids but HE DID USE THEM. So HVT may work for you IF you are taking your fair share of anabolics, IF you are doing nothing but resting and eating during the times you are not training, and you have great genetics. I believe you said you were growing with your previous workouts....If it isnt broke, then dont fix it.
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    broken record here i know.. but read this... it makes sense and most important of all is that it works...Hypertrophy-Specific Training : : Official Home of HST

    I've learned one thing when it comes to the gym, less is more when it comes to growth.
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    I completely agree with the less is more motto in the gym...My workouts are short and intense until contest time and I add a couple of isolation movements to my basics...but thats the highest volume I do.
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