High Volume Bodybuilding Split

Whereas most bodybuilding routines call for 3 4 sets of a given exercise before changing the angle of the move here you do 10 with a set number of reps in the hypertrophy range.

High volume bodybuilding split. My high volume 5 day split will rep well i ve been doing low volume strength for about 2 months now so i m excited to get back into some higher rep stuff. The 6 day training split is nothing new. Upper and lower body split. If you re a volume person the theoretical best approach lower volume higher intensity higher frequency will give you the worse results in the long run.

I saw my best results doing a 5 day split last year where i did two different high volume chest triceps and back biceps workouts twice a week each legs and shoulders day in the middle and the weekends off. The next step up is a split in which you cover the entire body over two days and perform two exercises per muscle group. Workouts designed by joe donnelly within each superset or tri set go directly from one exercise to the next with minimal or no rest. Is 10x10 training right for you.

Height 6 2 weight 235 lbs. German volume training is an advanced technique for individuals with a good base of high volume training says jacob wilson phd cscs. Hypertrophy specialization programs bring up lagging body parts. The volume of work number of sets and reps done on each body part is low when following a whole body split.

It presents a way to do it while minimizing the potential problems. This study from 2010 showed that with the right split of high volume vs intensity athleticism can be significantly increased. Bodybuilding legends of the past like arnold and serge nubret were pioneers of training with extremely high volume. A heavy explosive day is followed by a metabolic high volume day.

This is the topic of high volume training vs. This plan is for those who prefer higher volume. This report found that for sports such as rowing swimming cycling and sprinting 2 4 weeks of high intensity training followed by short periods of higher volume led to the best results. After each superset tri set rest for 1 2 minutes before repeating.

Agonist antagonist supersets work opposing muscle groups together such as doing a bench press and a row. Low volume high intensity training for muscle growth. They features a high frequency and high volume approach training each major muscle group 2 3 times per week. There generally seems to be a split consensus on which one of these is actually best for muscle growth.

For donnelly s chest and arms routine pick up the may 2014 issue of m f. The following are two typical workouts and split structures used by 7 time mr. But that doesn t make traditional high volume better.