Low Volume Training

[Lil'Lifter]

I am an advocate of low volume training. I think that the GREATEST number of sets I need to stimulate a muscle to grow is 4 used as strait sets. I can do it with "one" if it is rest paused and maybe including a static hold at the end. I think using a lower number of sets I get optimum muscle stimulation for growth without overloading the CNS. This way I can train more often, which means stimulate the muscle to grow more often, which means get bigger faster then someone who trains less often because they are always waiting for their CNS to recover.

To me this seems to make perfect sense. I am just wondering why everyone who does high volume finds the need to do so many sets? I understand newer lifters can get away with high volume because form is often sloppy and the high volume is a way to ensure they are exhausting the target muscle, but for more advanced lifters moving more poundage with strict form, then they can get away with lower volume.

Also the stronger you get, the more weight you are moving. More weight equals more stress on the CNS. So it makes sense to me that stronger lifters should make a move toward a lower volume routine to lessen the CNS stress and keep training frequency high. Look at it this way if you can bench 350 for 10 you will need more time to allow the CNS to recover then a trainee who benches 150 for 10 because of the larger stress on the CNS.

Why should training frequency be high? As stated before the more growth phases (stimulation, recovery, growth) you can fit into a smaller time frame the bigger the trainee will get. If I train a muscle group twice a week and you are hitting it once, I will grow faster then you.

All of this seems to point toward Low Volume and DC training. HIT follows some of the principles but not the high frequency part.

This all seems to make sense to me, that is why I use it as my preferred training method. I am just hoping that some people will see this and think that it makes sense and use it too. I came across a few threads like this when I was using high volume and switched training methods. Since then I have made the best gains of my life in both size and strength.

To sum up why I use Low Volume training:
-High frequency means more growth cycles per year.
-Low number of sets allows for high frequency of training
-Emphasis on getting more reps or weight each training session demand progress because new stress = growth.

[abarlament]

Sounds like you are describing HST. I'm not really familiar with DC training methods.

[Lil'Lifter]

Here are some DC training articles:
http://www.anabolic-support.com/foru...read.php?t=916

http://www.ironmag.com/articles/trai...ing_manual.htm

The second article, the one from Iron Mag is better.

[Firehawk]

You are dangerous to be posting a strength training routine in this forum Lifter . Wise, but dangerous.

"You're dangerous, dangerous and foolish..." - Iceman, Top Gun.

hehehe.

h) I've seen powerlifters (who catch a lot of guff from bodybuilders for being "fat") diet down and come in and destroy bodybuilders in bodybuilding shows time and time again. Over and over. Powerlifters and Powerbodybuilders are by far the thickest guys onstage when and if they decide to enter bodybuilding shows.

Read up guys. lol. I should put that in my signature... . damn, probably too long LOL .

Disclaimer: NO, I did not put Lil Lifter up to this. He posted of his own free will.

[Lil'Lifter]

DC is not pure strength training. It uses some strength concepts to achieve mass results. Its my opinion that high volume routines should not be posted in this forum because they have little solitary bodybuilding purpose. Can you use them to wave into a low volume routine? Yes. Will that be effective variation? Yes. But will high volume be effective by itself? No.

So strength based low volume routines have more right to be here then high volume routines is my opinion

[Lil'Lifter]

Firehawk I like you bro, you seem to know your stuff :

[Firehawk]

Thx dude, but I have ALOT to learn.

I think most beginners (including myself when i first started, and still find myself wanting to add LOL) want to add sets/reps rather than subtract when they stop increasing the weight. That's the biggest problem.

I dont know much about DC training, but i read through the speel from DC in your first post, and he seems to advocate strength is the way to go for muscle growth, and I agree 100%.

Strength is the key to muscle growth, NOT the other way around.

I took advice from a well estabilished powerlifter on changing my routine. I was doing a 5x4 routine and i madea few gains in 4 weeks time and then just stopped. I went to a low volume Powerlifting routine, and my bench press shot up 15 lbs in 4 weeks. I'm going into week 5, and expect to add another 5 lbs to my bench next week. These gains are also coming on a caloric restricted diet since i'm trying to drop fat!

I train 3 days a week, low volume, as hard as I can. I stay rested before my work sets too. Rested muscle moves more weight.

I am very happy i converted, and I plan to compete now in a few years.

[Blaze]

Originally Posted by Firehawk

I went to a low volume Powerlifting routine, and my bench press shot up 15 lbs in 4 weeks. I'm going into week 5, and expect to add another 5 lbs to my bench next week. These gains are also coming on a caloric restricted diet since i'm trying to drop fat!

Hey Firehawk. I'm interested in this powerlifting routine. What exactly WAS the volume? What 1RM percentage? What sets and so forth. I'd be happy to give it a try. I need something to jump start my bench. Thanks

[rangers97]

Originally Posted by Lil'Lifter

DC is not pure strength training. It uses some strength concepts to achieve mass results. Its my opinion that high volume routines should not be posted in this forum because they have little solitary bodybuilding purpose. Can you use them to wave into a low volume routine? Yes. Will that be effective variation? Yes. But will high volume be effective by itself? No.

So strength based low volume routines have more right to be here then high volume routines is my opinion

I too have been reading up on some DC training and am considering trying it. Lil'Lifter, what is your routine like? Do you do a 3 day a week or a 4 day a week plan? Can you sow us a sample week of what you do? thanks!

[nitromoose]

I'm noway near as built as I want to be but I feel exactly the same Lil Lifter. When I get back access to the weights in april I'm hitting twice a week and doing a total of 9 sets per workout. To me less sets probably means better progression, and also easier to record. The only thing that puts me off is the way I train means I can finish my workouts in under 30 mins, which probably seems waaay too low for some people.

(9 sets that is for a whole workout, Chest, Shoulders, Tri's for example, not dedicated to 1 bodypart)

[Firehawk]

How can you finish 9 sets (not including warmup sets) in less than 30 minutes on a strength training routine? There's no way dude, unless you're applying it like a bodybuilder would, then you aren't doing a strength program . You can't possibly be resting long enough.


I do 6 heavy working sets (not including warmups) for chest/tri's/shoulders and It takes me an hour and 15 minutes.

[Firehawk]

Originally Posted by Blaze

Hey Firehawk. I'm interested in this powerlifting routine. What exactly WAS the volume? What 1RM percentage? What sets and so forth. I'd be happy to give it a try. I need something to jump start my bench. Thanks

Here it is. This comes from a Powerlifter with over 25 yrs experience who also is a personal trainer. If you have any questions about how to apply it, let me know.



Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs.


Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick 2 of the three listed as long as one is squats)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts (rotate variations each week) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.

Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

[nitromoose]

Fire: Okay so say the set itself takes a minute to complete although probably a lot less. That's 9 minutes. Maybe a max of 2 min rest time inbetween. 18+9=27. I admit I don't warm up as much as I should though.

[Firehawk]

That's your problem. The rest time. 2 mins rest MAX is applied to bodybuilding routines, not strength routines generally.

Rest until you're recovered, up to 10-15 mins if u have to. And believe me, if you can be fully recovered in 2 minutes from an all out WORK SET (which is the definition of a work set in a strength routine) then you can't possibly be going heavy enough, i.e. not applying the routine properly.

Rested muscles move more weight.

[nitromoose]

Lol I think I must have read the original post wrong, I thought we were just talking about training in general not strength routines. Sorry ignore me lol