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TOPIC: Volume

 
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October 31, 2013 2:09 AM
I've been doing a Leg/Push/Pull routine (6 days per week) for 3 months.

Now my gym PT gave me 2 days split program of 3 days per week sayng I need to decrease VOLUME.

The problem is that now I workout 3 times 2+ hours instead of 6 for 45-60 min.
I guess I'll end up increasing my volume this way.

Or is better to rest complitely between each workout ??

I am worried to burn more calories this way and lose ALL MY GAINS !!! XDXDXD
October 31, 2013 6:41 AM
What is your routine that is causing each workout to last 2+ hours? Can you shorten the routine and possilbly increase the intensity (fewer sets with higher effort, shorter rest periods)?
Edited by NRBreit On October 31, 2013 6:42 AM
October 31, 2013 6:45 AM
That does seem quite long.

I do a push/pull split myself, 4 days/week to hit each muscle group twice/week. Each workout lasts about 40 mins.

How long have you been working out?
What are you goals?
Edited by erickirb On October 31, 2013 6:52 AM
October 31, 2013 10:10 AM
That is still a ton of volume but at least you have more rest time now.

Your lifts are still pretty low I think you would get much better results with a 3 day per week full body program.
  18262944
October 31, 2013 10:20 AM
Eat and starter program. Not two hours. More intensity.

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October 31, 2013 10:20 AM
QUOTE:

That is still a ton of volume but at least you have more rest time now.

Your lifts are still pretty low I think you would get much better results with a 3 day per week full body program.


I didn't see those numbers. OP, is that lbs or KGs?

Either way those are still beginner numbers. Since that is the case I would suggest a beginners program such as stronglifts 5x5 or starting strength with a little accessory work. Once you run a round or 3 of that program your progress should be slower at that time you may want to look at setting up some type of body building split program, if that is what your goal is. For where you are now you will benefit most for a 3 day/week full body lifting routine.
October 31, 2013 10:23 AM
QUOTE:

That is still a ton of volume but at least you have more rest time now.

Your lifts are still pretty low I think you would get much better results with a 3 day per week full body program.


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October 31, 2013 10:28 AM
QUOTE:

QUOTE:

That is still a ton of volume but at least you have more rest time now.

Your lifts are still pretty low I think you would get much better results with a 3 day per week full body program.


I didn't see those numbers. OP, is that lbs or KGs?

Either way those are still beginner numbers. Since that is the case I would suggest a beginners program such as stronglifts 5x5 or starting strength with a little accessory work. Once you run a round or 3 of that program your progress should be slower at that time you may want to look at setting up some type of body building split program, if that is what your goal is. For where you are now you will benefit most for a 3 day/week full body lifting routine.


Ah Kg's. Sorry Lorix94 that makes more sense. Always thinking in pounds.

OP: Still 2 hours is too much per workout and you do need enough rest to grow.
Edited by mustgetmuscles1 On October 31, 2013 10:31 AM
  18262944
October 31, 2013 10:37 AM
If I was in your position, I'd do stronglifts 5x5 for 12 weeks sort an easy to follow diet of about 130g protein, 330g carbs, 65g fat.
October 31, 2013 1:30 PM
I swear I pushed myself with every single rep. I was sweated at the end of the first se already.



Anyway I am on a 2998 cals diet of 190p/420c/62f
October 31, 2013 1:33 PM
QUOTE:

I swear I pushed myself with every single rep. I was sweated at the end of the first se already.



Anyway I am on a 2998 cals diet of 190p/420c/62f


Your cals and macros look good. Given your current weight, you should be gaining unless you are extremely active.
October 31, 2013 1:41 PM
QUOTE:

What is your routine that is causing each workout to last 2+ hours? Can you shorten the routine and possilbly increase the intensity (fewer sets with higher effort, shorter rest periods)?


Day 2°

WARM UP: 4 sets of abs ( around 10 min.)

Squat 5+5+5 with 10 sec. rest then 90 sec rest (4 sets)
squat 15 (3sets) with 60'' rest
leg curl 3x12 60''

barbell row 8+8+8 as above
lat machine 3x12 60'' rest
shoulder raises 3x12 , 60'' rest

barbell triceps pushes :| ... 8+8+8 as above
ercolina 3x12 60'' rest
October 31, 2013 1:56 PM
4 sets of abs as a warmup? You should be warming up with the actual lift at 40-60% 1rm, save abs until the end. Anyways... As many other people suggested... Do SL 5x5, maybe with a few accessories at the end as needed. These endurance style workouts are probably not gonna put on a ton of mass/strength as it will stimulate less type 2 fibers which are what we are aiming to train. Less neural stimulation and higher chance of form degradation as well. Generally PT's aren't the best people to go to for programming, unless the have good credentials like a relevant degree, a satisfied clientele for many years, lots of experience training others; more or less their job is to make sure your form isn't going full retard mode (and some of them even fail at that). Macros are good though.
October 31, 2013 2:19 PM
Try this

Mon: Chest/Tri
Tues: Rest/optional cardio/abs
Weds: Back/Bi
Thurs: Rest/optional cardio/abs
Fri: Shoulders/Legs
Sat: Rest
Sun: Rest

The schedule gives you plenty of rest. Train for strength in the 6-8 rep range, eat 500 over maintenance, 1g protein per lb bodyweight, .3-.5 x bodyweight in fat, fill the rest carbs, profit

You decrease reps and focus on strength (6-8 rep range), 10-12 reps for hypertrophy
Edited by Amadbro On October 31, 2013 2:21 PM
October 31, 2013 3:17 PM
After 60 minutes of hard training, your body starts to produce cortisol which can hurt your gains.
October 31, 2013 3:54 PM
If I was your age again I would do a 3 day per week full body routine focused on the progression of the Squat, deadlift, rows, chins, bench or inc. bench and overhead press. That is all I would do. Each workout would be a squat, a press and a pull. That is it! If your goal is bodybuilding, I would focus on getting stronger for reps. Take a 100x8 bench to a 255 x 10 bench, a 135 x 5 squat to a 315 x 10 squat, 5 bodyweight chins to 100+ lb x 5 bodyweight chins, eat like it's your job and over the years you will reap the rewards.
October 31, 2013 4:28 PM
QUOTE:

If I was your age again I would do a 3 day per week full body routine focused on the progression of the Squat, deadlift, rows, chins, bench or inc. bench and overhead press. That is all I would do. Each workout would be a squat, a press and a pull. That is it! If your goal is bodybuilding, I would focus on getting stronger for reps. Take a 100x8 bench to a 255 x 10 bench, a 135 x 5 squat to a 315 x 10 squat, 5 bodyweight chins to 100+ lb x 5 bodyweight chins, eat like it's your job and over the years you will reap the rewards.


+1 rep

Your metabolism is probably through the roof too by the looks of you, it will probably take you more calories to gain.....
October 31, 2013 4:49 PM
read about Mike Mentzer

your workouts seem very long and no rest. sounds bad
November 2, 2013 7:25 AM
QUOTE:

If I was your age again I would do a 3 day per week full body routine focused on the progression of the Squat, deadlift, rows, chins, bench or inc. bench and overhead press. That is all I would do. Each workout would be a squat, a press and a pull. That is it! If your goal is bodybuilding, I would focus on getting stronger for reps. Take a 100x8 bench to a 255 x 10 bench, a 135 x 5 squat to a 315 x 10 squat, 5 bodyweight chins to 100+ lb x 5 bodyweight chins, eat like it's your job and over the years you will reap the rewards.

This ^^^ A good routine that has most of these elements is All Pro's Simple Beginners Routine. There is a group for All Pro routines here MFP that has all the info about it.

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