High volume training sucks for natties.

09-19-2023, 05:28 AM

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#31

EdwardTheGreat
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EdwardTheGreat
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Join Date: Apr 2013

Age: 52

Posts: 9,092

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Originally Posted By Nicklol⏩

Yeah idk.

I wish I could cut my workouts in HALF time-wise but I can't see any way i'd be going forward be reducing my work load.

going to experiment soon cuz I dont want to spend 3 hours of my day in the gym forever

Mike Mentzer’s got your back

09-19-2023, 05:59 AM

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#32

Dreyth

Dreyth

Join Date: Apr 2011

Location: United States

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Originally Posted By FoidsLeftToRite⏩

High frequency npc. Youre brainwashed

My results spoke for themselves

Always saw faster strength gains doing high frequency

https://imgur.com/gallery/jFJ7qxO

4 plates atg was my bread and butter. Maxed 455lb atg squat at 6 feet tall and i weighed around 195lbs. Over 2.25x my bodyweight. Youre not getting to that hitting legs once every 6-8 days as a natty.

Show me a single natty 6 footer repping 4 plates hitting legs only once per week

Brb deadhang pullups 8 reps with 75lbs chained to me

09-19-2023, 08:10 AM

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#33

Ausaric
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Ausaric
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Join Date: Nov 2014

Posts: 28,808

Rep Power: 200750

Originally Posted By kusok⏩

This is a pretty popular way that power lifters do as well, I used this method a couple of times, and saw superior increase in biceps and back hypertrophy compared to any other split or routine, there are a couple of issues with this approach, but you can’t argue against volume being the number one driver of hypertrophy and strength, this is an established fact.

Doing bodyweight pull-ups at 30% of your max intensity of your 10-rep-max doesn’t translate to powerlifting dude.

I respect what you’re saying despite making fun of you a little bit.

First of all, you’re talking a bodyweight movement that you are extrapolating 30% intensity of a max rep set by simply multiplying the number of reps times 0.3

The intensity of each rep varies, it is not linear. For example the final rep of a max rep set may comprise the bulk of the intensity of the entire set.

Second, even if we do stick with that 30% figure, there is NO WAY that any powerlifter or strength athlete would be able to adequately develop their maximal force production by training at 30% of their 1RM.

As an example, if my 1RM squat is 405, 30% would be me doing sets with 120lbs. You can’t gain strength doing 30% of your 1RM.

There is a rationale for high volume for powerlifting in the 70-85% range, but there are always periods of training into the 90-95% range with programs like this.

I used to train Sheiko, which was a high volume powerlifting program, we did high volume but we were lifting heavy.

09-19-2023, 08:12 AM

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#34

Ausaric
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Ausaric
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Join Date: Nov 2014

Posts: 28,808

Rep Power: 200750

Originally Posted By Dreyth⏩

My results spoke for themselves

Always saw faster strength gains doing high frequency

https://imgur.com/gallery/jFJ7qxO

4 plates atg was my bread and butter. Maxed 455lb atg squat at 6 feet tall and i weighed around 195lbs. Over 2.25x my bodyweight. Youre not getting to that hitting legs once every 6-8 days as a natty.

Show me a single natty 6 footer repping 4 plates hitting legs only once per week

Brb deadhang pullups 8 reps with 75lbs chained to me

Vids?

09-19-2023, 08:19 AM

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#35

kusok
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kusok
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Originally Posted By 0reoFrappeLover⏩

bodyweight training is different

I love the reading comprehension on misc.

09-19-2023, 08:44 AM

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#36

x-trainer ben
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x-trainer ben
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Join Date: Oct 2005

Location: United States

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Originally Posted By 0reoFrappeLover⏩

I used to do 25-30 half-assed sets. Maybe 2-3 of them were good sets if i'm feeling good that day. Would be in a chit mood all the time from being drained.

Switched over to doing 12-15 sets. Bout 3-5 of em are "half-assed" or warmup type sets and the rest are quality. That's almost 10 quality sets per workout. Legit feel way better and have tons of energy, good bonars, feel motivated to do other chit, etc.

The key factor is % of max, when doing those 25-30 sets.
If you stay at 50%, or do you climb to 70%, 80%, 90% then move on to the next exercise?

I will use leg extensions as an example
55
90
140
240 x8
then on to the next leg exercise.

There is an unspoken thing, we are iron brothers and sisters, we are to support each other and...It is our duty to support our brothers and sisters in the iron game!