Is Too Much Volume?

Training Bodybuilding
41

[quote]its_just_me wrote:

[quote]talon2nr7588 wrote:
a factor is also the ANACONDA package will last 6 weeks working out 4 times per weeks, i dont really want to train 5 times and use it ssay on an arm day, i think it would be a waste. i want to get the most out of it via the total body workouts.

i have been thinking about changing it and doing lower body 2x a week and upper pulls/pushes 2x a week. this will also allow me to add more leg work. what do you think?[/quote]

Upper/lower workouts work well for most natties (at intermediate stage, then I’d go onto something a little more split when much stronger, that is, if bodybuilding is your goal). Look up Lyle McDonald’s Generic Bulking Routine (there’s a PDF out there)…

This is a solid approach for intermediates and as a switch up routine for more advanced lifters

Something like this (copied from the PDF):

Mon: Lower
Squat: 3-4X6-8 (3-4 sets of 6-8)
SLDL or leg curl: 3-4X6-8
Leg press (or hack/front squats): 2-3X10-12
Another leg curl: 2-3X10-12
Calf raise: 3-4X6-8
Seated calf: 2-3X10-12

Tue: Upper
Flat bench: 3-4X6-8
Row: 3-4X6-8
Incline bench or shoulder press: 2-3X10-12
Pulldown/chin: 2-3X10-12
Triceps: 1-2X12-15
Biceps: 1-2X12-15

For the thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

Don’t overthink it, and keep some consistency in there (no boredom/swapping things all the time) and get stronger for reps. BTW, I wouldn’t go as high as 40 reps total/exercise, more like 24-30 or something close to that (most solid rep/set schemes are often 2-5 sets of 5-12 reps, e.g. 5x5, 4x6, 3x8 etc…you get the gist).

Muscle take time to build[/quote]

42

…

43

[quote]Cephalic_Carnage wrote:
…[/quote]

lol

44

[quote]Quick Ben wrote:

[quote]Cephalic_Carnage wrote:
…[/quote]

lol[/quote]

Damn, I really want to know what you said! :slight_smile:

45

[quote]its_just_me wrote:

[quote]Quick Ben wrote:

[quote]Cephalic_Carnage wrote:
…[/quote]

lol[/quote]

Damn, I really want to know what you said! :)[/quote]

46

[quote]fr0IVIan wrote:

[quote]talon2nr7588 wrote:

[quote]fr0IVIan wrote:

[quote]talon2nr7588 wrote:
i know how to eat i just have never stuck with it for very long because of a lack of discipline.[/quote]

and this is the biggest problem right here…
[/quote]

that used to be a big problem for me but im a lot better now than i used to be[/quote]

unless you started off 30-40 lb lighter than you are now, I don’t see how that’s an improvement.
[/quote]

you mean 30-40 lbs heavier?

47

[quote]roguevampire wrote:

[quote]talon2nr7588 wrote:
i know how to eat i just have never stuck with it for very long because of a lack of disipline. id rather be a leaner 150 than a fat 170. if Anaconda is good for advanced lifters it must be great for me, if im not happy with it ill go back to Surge.[/quote]

With all due respect, why on earth would you want to be only 150lbs. thats tiny. You can be the leanest guy on earth at that weight, but your still going to be one small mofo. [/quote]

i dont only want to be 150. i know thats light, but i wanted to V-Diet down and lose as much bodyfat as possible to not gain as much bodyfat when i start this uppert/lower split. i know it takes time to build muscle, i know that.

48

[quote]Jersey Centurion wrote:

[quote]its_just_me wrote:

[quote]talon2nr7588 wrote:
a factor is also the ANACONDA package will last 6 weeks working out 4 times per weeks, i dont really want to train 5 times and use it ssay on an arm day, i think it would be a waste. i want to get the most out of it via the total body workouts.

i have been thinking about changing it and doing lower body 2x a week and upper pulls/pushes 2x a week. this will also allow me to add more leg work. what do you think?[/quote]

Upper/lower workouts work well for most natties (at intermediate stage, then I’d go onto something a little more split when much stronger, that is, if bodybuilding is your goal). Look up Lyle McDonald’s Generic Bulking Routine (there’s a PDF out there)…

This is a solid approach for intermediates and as a switch up routine for more advanced lifters

Something like this (copied from the PDF):

Mon: Lower
Squat: 3-4X6-8 (3-4 sets of 6-8)
SLDL or leg curl: 3-4X6-8
Leg press (or hack/front squats): 2-3X10-12
Another leg curl: 2-3X10-12
Calf raise: 3-4X6-8
Seated calf: 2-3X10-12

Tue: Upper
Flat bench: 3-4X6-8
Row: 3-4X6-8
Incline bench or shoulder press: 2-3X10-12
Pulldown/chin: 2-3X10-12
Triceps: 1-2X12-15
Biceps: 1-2X12-15

For the thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

Don’t overthink it, and keep some consistency in there (no boredom/swapping things all the time) and get stronger for reps. BTW, I wouldn’t go as high as 40 reps total/exercise, more like 24-30 or something close to that (most solid rep/set schemes are often 2-5 sets of 5-12 reps, e.g. 5x5, 4x6, 3x8 etc…you get the gist).

Muscle take time to build[/quote]
[/quote]

i figured out what my lower/upper splits are going to consist of, its similar to what you posted

49

i have been thinking about doing a 6 day split instead. my goal for this plan is to gain mass but i want to put an emphasis on my arms. so i came up with these two new ideas for a six day routine. where should i put some barbell shrugs? with two new routines do you think i should add some direct shoulder work?

day1: lower- squat,rdl, hack squats,ghr, dumbell leg hop
day2: upper- rows,bench press, pull ups, shoulder press, ab wheel
day3: arms- barbell curl, tricep dips, hammer curl, tricep dumbbell extension
day4: OFF
day5: repeat

OR

day1: legs- squat,rdl, hack squats,ghr, dumbell leg hop
day2: push+tris- bench press, shoulder press, dips, tricep extension
day3: pull+bis- rows, pull ups, barbell curl, hammer curls
day4: OFF
day5: repeat

50

[quote]talon2nr7588 wrote:

[quote]fr0IVIan wrote:

[quote]talon2nr7588 wrote:

[quote]fr0IVIan wrote:

[quote]talon2nr7588 wrote:
i know how to eat i just have never stuck with it for very long because of a lack of discipline.[/quote]

and this is the biggest problem right here…
[/quote]

that used to be a big problem for me but im a lot better now than i used to be[/quote]

unless you started off 30-40 lb lighter than you are now, I don’t see how that’s an improvement.
[/quote]

you mean 30-40 lbs heavier?[/quote]

no.

150 lb at your height would be an accomplishment if you were in contest shape.

going down to 150 from 170 doesn’t mean diddly.

51

well im happy that i got leaner.

52

good for you. I’m sure Biotest is happy with your results as well.

I’m just flabbergasted at the idea of being “fat and 170”. how could you be that unless you had no muscle mass to speak of?

53

i dont know i guess i dont have much muscle mass then.

54

[quote]fr0IVIan wrote:
good for you. I’m sure Biotest is happy with your results as well.

I’m just flabbergasted at the idea of being “fat and 170”. how could you be that unless you had no muscle mass to speak of?[/quote]

I was 165lbs @ 20% bf when i started seriously training. Being skinny and fat is probably the worst body type to start lifting at.

55

thats exactly why i wanted to get leaner before i start trying to gain some mass.

56

[quote]talon2nr7588 wrote:
thats exactly why i wanted to get leaner before i start trying to gain some mass.[/quote]