siske1995
New member
Hey guys,
I was thinking about accumulation for building muscle, but cannot seem to wrap my head around it. There are so many things to consider and my mind is just overloaded with this stuff and many other things, maybe I'm overlooking something or making it way harder then it needs to be, that's just my nature.
When accumulating volume in a phase, for muscle building purposes, I tried working with total tonnage moved and compare the differences in progression.
For example, I'm running Lyle Mcdonalds GBR for muscle building purposes, right now using a RPT scheme for major movements. Let's take the Bench Press for example doing the routine as written with RPT, focusing on progressive overload.
Week 1:
Decline Bench Press: 3x5-8 RPT: (5x100) (6x90) (7x80) = 1600kg
Week 2:
Decline Bench Press: 3x5-8 RPT: (5x102.5) (6x92.5) (7x82.5) = 1645kg
Week 3:
Decline Bench Press: 3x5-8 RPT: (5x105) (6x95) (7x85) (8x75)= 1680kg
Week 4:
Decline Bench Press: 3x5-8 RPT: (5x107.5) (6x97.5) (7x87.5) = 1735kg
Given the person would add 2.5kg at that weight per week for the same amount of reps/sets, the total volume accumulation would be 1735kg, started from 1600kg is a difference of 135kg total tonnage in 4 weeks.
Given the example of trying to accumulate volume in the way I was thinking:
Week 1:
Decline Bench Press: 3x5-8 RPT: (5x100) (6x90) (7x80) = 1600kg
Week 2:
Decline Bench Press: 3x5-8 RPT: (6x97.5) (7x87.75) (8x78) = 1823.25kg
Week 3:
Decline Bench Press: 3x5-8 RPT: (7x94) (8x84.6) (9x75.2) = 2011.6kg
Week 4:
Decline Bench Press: 3x5-8 RPT: (8x91) (9x81.9) (10x72.8) = 2193.3kg
The intensity is a bit lower, but still in a nice range, never going below 5 or above 10 reps in that 4 week cycle. This progression was made from the original 100x5 starting point and not upping intensity, only changing rep and percentages.
The difference in volume is 458.3kg total MORE in 4 weeks vs the normal method, making me believe the higher accumulated volume would result in more hypertrophy. Don't know where to go from there though, deload perhaps? Intensification phase like Poliquin suggests?
Brain farts everywhere, tell me I'm stupid and overthinking this and that the normal method is great as it is so I can sleep at night.
Ps: anyone got good 4x/week upper lower split for hypertrophy with something like accumulation and intensification worked in? Also some kind of periodization?
I was thinking about accumulation for building muscle, but cannot seem to wrap my head around it. There are so many things to consider and my mind is just overloaded with this stuff and many other things, maybe I'm overlooking something or making it way harder then it needs to be, that's just my nature.
When accumulating volume in a phase, for muscle building purposes, I tried working with total tonnage moved and compare the differences in progression.
For example, I'm running Lyle Mcdonalds GBR for muscle building purposes, right now using a RPT scheme for major movements. Let's take the Bench Press for example doing the routine as written with RPT, focusing on progressive overload.
Week 1:
Decline Bench Press: 3x5-8 RPT: (5x100) (6x90) (7x80) = 1600kg
Week 2:
Decline Bench Press: 3x5-8 RPT: (5x102.5) (6x92.5) (7x82.5) = 1645kg
Week 3:
Decline Bench Press: 3x5-8 RPT: (5x105) (6x95) (7x85) (8x75)= 1680kg
Week 4:
Decline Bench Press: 3x5-8 RPT: (5x107.5) (6x97.5) (7x87.5) = 1735kg
Given the person would add 2.5kg at that weight per week for the same amount of reps/sets, the total volume accumulation would be 1735kg, started from 1600kg is a difference of 135kg total tonnage in 4 weeks.
Given the example of trying to accumulate volume in the way I was thinking:
Week 1:
Decline Bench Press: 3x5-8 RPT: (5x100) (6x90) (7x80) = 1600kg
Week 2:
Decline Bench Press: 3x5-8 RPT: (6x97.5) (7x87.75) (8x78) = 1823.25kg
Week 3:
Decline Bench Press: 3x5-8 RPT: (7x94) (8x84.6) (9x75.2) = 2011.6kg
Week 4:
Decline Bench Press: 3x5-8 RPT: (8x91) (9x81.9) (10x72.8) = 2193.3kg
The intensity is a bit lower, but still in a nice range, never going below 5 or above 10 reps in that 4 week cycle. This progression was made from the original 100x5 starting point and not upping intensity, only changing rep and percentages.
The difference in volume is 458.3kg total MORE in 4 weeks vs the normal method, making me believe the higher accumulated volume would result in more hypertrophy. Don't know where to go from there though, deload perhaps? Intensification phase like Poliquin suggests?
Brain farts everywhere, tell me I'm stupid and overthinking this and that the normal method is great as it is so I can sleep at night.
Ps: anyone got good 4x/week upper lower split for hypertrophy with something like accumulation and intensification worked in? Also some kind of periodization?