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Thread: High Volume or Low Volume

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  1. #1
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    High Volume or Low Volume

    Hey i was wondering which is better high volume with

    14-20 sets for back
    8-14 for biceps
    8-14 for triceps
    12-15 for shoulders
    15-20 for chest
    20-30 for legs

    Or low volume with

    8-12 sets for back
    4-8 sets for biceps
    4-8 sets for triceps
    8-12 sets for shoulders
    15 sets for chest
    8-12 sets for legs

  2. #2
    Canucks Fan Hockey66's Avatar
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    Your low volume routine is still fairly high volume, I wouldn't do the first one.
    Age: 18
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  3. #3
    Pumping Iron @ Villy!
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    Quote Originally Posted by Hockey66
    Your low volume routine is still fairly high volume, I wouldn't do the first one.

    Lol yeah, his low volume is like my high volume :P
    "Geneing Leans Green"

  4. #4
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    what do you recommend?

  5. #5
    Senior Member getfit's Avatar
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    everything looks outta control too me
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    Senior Member getfit's Avatar
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    check out WBB ROUTINES!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  7. #7
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    You will need to use low volume. There is really no other efficient way to train.

  8. #8
    Player Hater PowerManDL's Avatar
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    Quote Originally Posted by Chris Tucker
    You will need to use low volume. There is really no other efficient way to train.
    Don't get that started.
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  9. #9
    Senior Member Canadian Crippler's Avatar
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    Quote Originally Posted by Chris Tucker
    You will need to use low volume. There is really no other efficient way to train.
    I've just looked at your posts from the last few days and this is the 6th ridiculous statement you have made. If you feel that what you are saying is correct, than please continue to explain your theory. But 2 line posts of generalized nonsense isn't really needed.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

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  10. #10
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    out of the two. i go with lower volume one
    my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.

  11. #11
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    I know a lot of people who progress very well with higher volume

  12. #12
    En botella whey! Max-Mex's Avatar
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    I prefer low or enough volume to be done in an hour or less.
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  13. #13
    Back in business WBBIRL's Avatar
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    I think he has his high volume and low volumes confused... his top one seems more of a lower volume workout and his bottom one seems more of a low volume workout... thats if i understand high and low volume correctly.

  14. #14
    Senior Member DNL's Avatar
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    i concur.

  15. #15
    Banned KingJustin's Avatar
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    Looking at my training over a normal week, I usually do ..
    8 sets chest
    12 sets triceps
    12 sets legs
    7 sets traps
    8 sets biceps
    10 sets back

    I thought I did considerably more, but I guess not haha. I guess it's because when I say 10 sets back, that's two 5x5's on different days, and I consider 5x5 fairly high volume. I don't get caught up in working the same muscle 8 different ways.

    I think it would be tough to fit in much more than the second routine's volume.
    Last edited by KingJustin; 05-21-2005 at 11:30 PM.

  16. #16
    Senior Member DNL's Avatar
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    Why so much more sets for tris than back and for bis than back?

  17. #17
    Banned KingJustin's Avatar
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    Quote Originally Posted by DNL
    Why so much more sets for tris than back and for bis than back?
    Well, I train Westside. I guess technically I do like 18 sets for chest between ME/DE days, but those really have hardly any impact on my chest growth. WSB is also really big on hitting the triceps hard, I've had a lot of success doing this. My biceps/triceps recover fast enough to where I have found it beneficial to up the volume a bit. My bigger muscles (chest, back, legs) recover a bit slower.

    It's not like I'm neglecting my chest/back, though. I do 5x5 wide grip weighted pull-ups 1 day and then 5x5 on rows the other day. I guess I hit it lightly with hang cleans as well.
    Last edited by KingJustin; 05-22-2005 at 10:34 PM.

  18. #18
    En botella whey! Max-Mex's Avatar
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    cause he wanta hyooge arms dood! j/k To each his own.
    Last edited by Max-Mex; 05-22-2005 at 07:33 AM.
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    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  19. #19
    Senior Member Canadian Crippler's Avatar
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    57 sets a week MIGHT be too much... try out it out though. I'm doing 54 sets a week right now and making some nice gains with it.

    The only concern is how you have laid this out. Why would a muscle the size of the tricep get as many sets as your legs (glutes, quads, hamstrings). It just doesn't make sense. Go for less sets on the smaller groups (bi's, tri's, calves, traps) and more sets on the bigger ones (chest, quads, hammies, back).
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  20. #20
    Administrator chris mason's Avatar
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    The answer to the question depends upon a huge number of variables the most important of which are:

    how close to failure you take each set
    intensity as a percentage of your 1RM
    total number of reps

    The answer also depends on your goals. If you are progressing nicely then keep it up. If not, reduce the volume and see how things go.


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