PH training frequency=volume

  1. Advanced Member
    Roniboney's Avatar
    Stats
    5'11"  180 lbs.
    Join Date
    Dec 2011
    Posts
    516
    Rep Power
    11783
    Level
    18
    Lv. Percent
    94.87%

    PH training frequency=volume


    I'm about to run an EPISTANE cycle for 5 weeks.

    I know that volume can be beneficial when higher while on cycle and that working in a higher rep range like 6-12 is best but how would you guys structure your split?

    I was thinking of working out 4 days a week with 2 days of cardio at 30 mins LISS

    I'd be doing 3 full body workouts with 18 sets per workout M/W/F and on Saturday I'd do a weak point training day of 12 sets altogether.

    I would like to gain some strength also so I'm thinking of doing

    Monday 2 sets per exercise 4-6 reps rest 2 mins
    Wednesday 2 sets per exercise 6-10 reps rest 90 seconds
    Friday 2 sets per exercise 10-12 reps rest 30 seconds
    Saturday(weak point training)
    3 sets per exercise.Reps:4/8/12



    then post cycle switching to a 3 day split and focusing on strength(MAX-OT style reps 4-6)
    Monday
    Chest+Shoulders+Triceps+Traps( my best bodyparts)
    Flat Barbell Press 2x4-6
    Incline DB Press 2x4-6
    DB Shoulder Press 2x4-6
    CG Bench Press 2x4-6
    Barbell Shrugs 2x4-6

    Wednesday
    Back+Biceps
    Pull-ups 3x6-10
    Barbell Rows 3x4-6
    Weighted Hyperextensions(herniated disk so no deadlifts) 3x6-10
    Barbell Curls 3x4-6

    Legs
    Squats 3x4-6
    SLDL 3x4-6
    Glute Ham Raise 3x as amny as possible
    Leg Press 3x25-35(always work in this range)
    Hack Calf Raises 3x25-35



    Kcal will be upped by 250kcal post cycle.Kcal for the cycle will more than likely be 4500kcal to start with ,increasing each week by 150-250kcal.


    Thoughts?

  2. Advanced Member
    Roniboney's Avatar
    Stats
    5'11"  180 lbs.
    Join Date
    Dec 2011
    Posts
    516
    Rep Power
    11783
    Level
    18
    Lv. Percent
    94.87%

    bump
  3. New Member
    engann's Avatar
    Join Date
    Aug 2009
    Posts
    20
    Rep Power
    74
    Level
    4
    Lv. Percent
    57.23%

    your only gonna be running ph, which is only 5 weeks.
    no point doing so much volume, up your intensity and strength gain will come.
    your not running AAS which is usually somewhere between 8 - 12 weeks where splitting into higher volume will definitely be beneficial.
    •   
       

  4. Advanced Member
    Roniboney's Avatar
    Stats
    5'11"  180 lbs.
    Join Date
    Dec 2011
    Posts
    516
    Rep Power
    11783
    Level
    18
    Lv. Percent
    94.87%

    so what bring everything do to how many sets and rep ranges of?


    I'm sure that my post cycle training will be beneficial die to the low volume ,heavy weight.

    Anyways any suggestion as to how to improve the intensity?

Similar Forum Threads

  1. how much volume is too much volume?a german volume training
    By Dirty music in forum Training Forum
    Replies: 1
    Last Post: 01-26-2011, 07:24 PM
  2. low volume, high frequency
    By Necroticism in forum Exercise Science
    Replies: 130
    Last Post: 11-03-2008, 01:40 AM
  3. Arms - Intensity , Frequency, Volume
    By Lotto in forum Exercise Science
    Replies: 5
    Last Post: 04-16-2008, 01:53 PM
  4. high frequency, low volume with superdrol?
    By vision in forum Anabolics
    Replies: 3
    Last Post: 03-16-2007, 07:44 PM
  5. Training Volume vs Training Frequency!! Read and think!
    By Landmonster in forum Exercise Science
    Replies: 7
    Last Post: 06-01-2006, 09:12 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