[East1600Plus]

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)

[spatch]

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

[Mulletsoldier]

"Wanting to try High Volume Training training muscles more than once a week training"

Right.

[spatch]

Mullet... haha... what a Di©k


If your going to hit muscles more than 1x a week I would say try a push/pull/leg split.

[East1600Plus]

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

[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.

[guyfromkop2]

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

[jonesboy]

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

[East1600Plus]

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

[jonesboy]

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..

[Enigma76]

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.

[East1600Plus]

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

[jonesboy]

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...

[PumpingIron]

has someone been reading the encylcopedia?

[East1600Plus]

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?

[PumpingIron]

I know what you mean. Just don't take it for gospel...

[East1600Plus]

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

[East1600Plus]

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

[TeamSavage]

Damn, that is a lot of volume. More is not always better.