Intensity vs volume

fucking hell am i thinking too much?
just learned volume isnt everything and i need to do more intense workouts but its just unbelievable that my muscles will grow on 1-2 sets x5 per workout...
guys help can i do both on the same routine? how tho? thanks

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read the sticky then kys, faggot

CMON DONT MAKE ME GO THERE FOR FUCK SAKE

ive experienced the best gains by doing 5/3/1 BBB or something similar
currently i've been doing PPL 6 days a week with a rest day inbetween

chest day for example
>Barbell bench, primary lift
>warmup sets
>bar 1x12
>1pl8 1x12
>185 1x8
>working set 3x5/5x5 depending on how you're feeling, if the weight feels easy add 5lbs for a new 3/5rm

>isolation lift, flat dumbbell bench
>warmup sets
>30 1x12
>50 1x12
>75 1x8
>working set 3x8/5x10
>sometimes you can change it up and do 3-5x5 heavy weights for this and light 3x8/5x10 for ur primary lift too

1-3 min of rest depending on how fatigued you are between sets, i prefer 3 for my heavy compounds and 1-2 for my isolations

nets you both good strength and size gains and makes for fast workouts too

so i can go heavy on the big 4 lifts(high intensity?) and high volume on iso lifts?
thats seems reasonable, how is the gains tho do you find this working?

yeah, i do that for every different body part (heavy deadlifts, high vol rows, heavy squats, high vol bulgarian split squats, heavy ohp, high vol dumbbell ohp) for example

i'm still dyel but i've gone from struggling to bench 95 to being able to rep 265 for 1 and i've taken my arms from 12 inches to 15. on both of my push days i also hit arms with lots of light-ish high volume work too

warmup set + 3x8/4x12 hammer and supinating bicep curl supersets and weighted dips afterwards, thinking about adding weighted chins too but i'm still making decent arm size gains

ive experimented with a few different programs (only been lifting for about a year and a half) but i made the fastest strength AND size gains doing this, also follow rippetoe's advice, if you can do 5 reps add 5 more pounds and keep milking it for as long as you can

Nobody really knows what works. We’re all just guessing

brother do you mind posting ur program? op here and its the same for me im struggling at bench and arms dont seem to grow, id really appreciate it. thank u.

ikr, im just scared of wasting time so i always look for the best to do

What % are you running at for these lifts? My working set for 3x5 is 190 and orm is prob 195

I use the app called "Strong" on Android to track my shit, its nice, I don't use any spreadsheets or anything but I'll type it out for you roughly

Push 1 (Bench)

======
>Push Bench
>bar 1x12
>135 1x12
>185 1x8
>215 5x5

>Dumbbell bench
>30 1x12
>50 1x12
>75 1x8
>95 3x8

======

Pull
=====
>Deadlift
>135 1x12
>225 1x12
>315 1x8
>405 3x3/5x5

>Yates row (I prefer over pendlays/reg bent over row due to lower back pain from manual labor job)
>135 1x12
>155 1x8
>185 3x8
>can also do light RDL's if you want instead of these, I like to switch
=====

Legs
======
>High bar squat
>135 1x8
>225 1x8
>315 1x5
>345 5x5

>Zercher/front squat/wahtever you want desu, some days I just do back squats and thats it cuz idc about big legs
>bulgarian split squats with dumbbells are really brutal too
>135 1x8
>225 1x5
>275 3x8
=========

Push 2 (OHP)

==========
>Standing barbell OHP
>45 1x12
>95 1x12
>115 1x5
>135 1x5
>165 5x5

>Standing dumbbell shoulder press
>35 1x12
>45 1x12
>60 1x8
>75 3x8
========

Arms

========

Supinating dumbbell curl + hammer curl superset with the same weight for both sets

>25 1x12
>35 3x8

>Weighted chest dips
>+0lbs 1x8
>+25lbs 1x8
>+70lbs 3x8

Like I said before I hit arms every push workout, so it ends up being twice a week. Hope this helps

I go by feel rather than percentages/RPE but my standard is "the heaviest weight I can comfortably do for 3-5 reps without needing a spotter", the app I use to track my shit tries to calculate 1rms but it ends up being pretty under your actual potential, I've found

Ah okay ill experiment with % for myself. Thanks bro your routine sounds fun to run for like 4 months. Might run it a little after a cut but who knows. If I just get some caffine in my system and eat more on lifting days I might be able to continue cut and try this.

thats really intersting program tbqh, but i wonder why dont you seprate bi with pull and tri with pull?
ill mostly try this for few months and see
thanks user really apprecite it

tri with push sorry

Good luck, I was plateauing pretty hard on all of my numbers (and size gains) previously doing full body 3x a week, started doing this routine about 5 months ago and I went from a 3rm of 185 to a 5x5 of 215 as of like 3 weeks ago, I've had to stop pushing for a bit due to de quervain's tenosynovitis in my dominant hand from work tho :^(

maybe i should, idk yet honestly i'm still experimenting. honestly rarely hit biceps, let alone isolated diff heads of the bis/triceps for the majority of my training because i fell for the "heavy compounds are all you need for big arms bro xd" meme which was very false

i've been making noticeable size gains after incorporating weighted dips though so i'll ride that out for a few months and see how that goes, if i plateau i'll probably mix it up again, maybe add some close grip bench or weighted chins too. forgot to mention i also sometimes like to do weighted pullups on back day as a "cool down" set i guess

Bless you user cheers. I hope your injury heals thanks.

yea you should try it out cuz u know you work tri and bi with push and pull workouts, but dude its crazy that you gained size with this amount of workouts, maybe i was just overtraining or somethin

yeah, as far as i can tell you NEED a shit ton of volume AND intensity to grow as a natty

keep in mind everyone is different, i work manual labor, prob get like 5-6 hours a sleep on work days and i sleep like a log for like 12 on my off days so i'm pretty hard on my body, 0.8g of protein per pound of bodyweight and a give or take 250-500 cal surplus every day

i forget who made the quote but "there's no such thing as overtraining, only under-recovering" rings true to me

yea im a natty lifter so its quite hard
we are kind of the same lol 6-5 hours of sleep cuz of college and 0.8g per pound

Do you change the weights of the warm up?

You're a beginner. You don't have to think.

how is the week broken up?
Mon - Push1 + Arms
Tues - Pull
Wed - Fap
Thur - Legs
Fri - Push2 + Arms
Sat - Fap
Sun - Fap + Church

do you incorporate any progression or just add weight by feel?

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I’ve had a lot of success doing both heavy and “hypertrophy” workouts. My heavy days are heavy. Hypertrophy days are focused more on isolation with lighter weight. So something like this:

Monday: upper heavy
Tuesday: lower heavy
W: run or something
Th: back/shoulders
F: legs/abs
Sat: chest/arms

So upper heavy would look like this:
Weighted pull ups 3x5
Weighted dips 3x5
some horizontal pull 3x6-10
Some horizontal push 3x6-10
Shrugs 3x10
OHP 3x8-10
Biceps 3x8-12
Triceps 3x8-12

Back/shoulders:
Weighted pull ups 4x8-12
Rack pulls 4x8-12
DB shoulder press 4x10-12
Chin ups 3x6-10
Row 3x6-10
Shrugs 3x12
Face pulls 3x15
Upward rotation things with shrug 3x12
Lateral raises 3x12
I forgot what they’re called but where you cross your arms and pull across to opposite side with cables 3x10

I think he said its pplpplx

ITT people who will never be able to lift heavy with their joke 5x5 memes

If you can do more than 3 reps of something you can add weight to it.

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I loved this split back when I was doing PHAT. I think it is a great idea to split the volume days this way, because arms and shoulders get extra indirect work.