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  1. #1
    Senior Member Onlythebestwilldo's Avatar
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    Decreasing volume/increasing frequency.

    I'm after some guidance. I'm currently 3/4 times a wk usually EOD
    Monday-Chest/bicep
    Wed-Back/triceps
    Fri-Shoulders/traps
    I would do legs either on wed or fri and occasionally Sunday. But generally hitting each body part once.

    I'm want to increase frequency hopefully for better gains. At the moment all body parts recover pretty fast. 3 days or so and they feel g2g again except legs.
    If I hit my legs hard it's 5 or 6 day before I could consider hitting them to the same extent again. So leg work outs usually fluctuate from wk to wk. After a wk of sore and stiff legs its hard to inflict that again.

    So im interested in any experience with decreasing volume and increasing frequency. Usually 48 hrs after work out muscle soreness peaks then over the next 24 returns to feel fine again.(apart from legs).

    So would I be best to wait until muscle feel fully recovered and decrease volume to allow muscle to repair quicker?

    Is there a sweet spot for hitting muscles?

  2. #2
    Elite DarksideSix's Avatar
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    Re: Decreasing volume/increasing frequency.

    i did a workout for 12 weeks once that was someething like this,

    Mon/thursday: Chest, back, bi's

    Tuesday/friday: legs, shoulders, tri's

    You did 6 sets total. to excersises......1 core lift that never changes and 1 alternate that changes every week

    So example....for chest, your core lift would be bench press. that would never change, butmonday you may do flys for alternate and thursday you'd do incline DB press.

    1st wk 10 reps on everything, second week 8 reps on everything, 3rdwk 6 reps on everything. then repeat. it was actually a great workout! i recovered fast and saw some good gaines.
    "Whatever life throws at you, put it on the bar and press it"

  3. #3
    Elite TheLupinator's Avatar
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    Re: Decreasing volume/increasing frequency.

    Look into a lower/upper or push/pull type split. 2workouts each done 2x/week

    I used to do multiple muscle groups per session and hit them more frequently but my strength would stall because I wasn't getting enough recovery plain and simple. I also train as intense as possible
    I <3 My Source

  4. #4
    Elite 63Vette's Avatar
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    Re: Decreasing volume/increasing frequency.

    I recently posted this on another board... had some skeptics and some believers... either way- THIS is my current routine and I will change it again soon:

    The one thing I have learned about my body is it responds best when I keep things changing.
    Because of this I usually change routines to match whatever cycle I am running and every so often I will even change up how they are paired.

    I am currently on a Tren blast and this is my current routine:

    1) Biceps/Abs
    Twenty-Ones (7-7-7)
    Decline Dumbbell Curls
    Rev Grip Cable Curls
    Sup Dumbbell Curls (Swiss)
    Pull Ups
    Preacher Curls
    SloMo Dumbell Curls
    Leg Raises
    Swiss Crunch
    Plank to Failer


    2) Chest
    Barbell Flat Bench Press
    Dumbbell Flat Bench
    Smith Machine Exp Bench
    Forward Lean Dips
    Dumbbell Flys
    Smith Seated bench


    3) Legs
    Squat
    Kneeling Ham Curls
    Lunges
    Leg Press
    Seated Calf Raises
    Standing Calf Raises
    Quad Extensions
    Glute Kick-Backs


    4) Back
    Bent Over Bb Row
    Bb Shrugs
    T Bar Rows
    Db rows
    Db Reverse Fly
    Bent over Db Row
    Power Cleans
    Wide Lat Pulldowns



    5) Triceps/Abs
    Db pullovers
    Bench Side Dips
    Skull Crushers
    Tri Cable Pushdowns
    Ovrhd Cable Extensions
    Db Ear Crushers
    Ovhd Db extension
    Close Grip Bench
    Tri-Kickbacks
    Tri-Angle Pushups
    Dcline Crunches
    Leg Raises
    Side Planks


    6) Shoulders
    Db Side Raises
    Bb Upright Row
    Military Press
    Hang/Clean Press
    Seat OH Db Press
    Seated Arnold Press
    Bb Rows - Standing

    I number the workouts so regardless of if/when I take a day off (I listen to my body) I can pick it right back up in sequence.
    I generally use three sets of 12 but again, I listen to my body and will run a fourth set or add weight and run 3x8 etc.
    I never wait more than 60 seconds between sets and never more than 2 minutes between exercises.
    I usually wear a heart rate monitor and use my heart rate to determine how long to rest and when to hit it harder.
    If I vary up in weight I drop the reps - but make sure I hit failure on each specific muscle during the workout.

    You may have noticed there is no cardio in this regimen and that will be controversial to some of you.
    I do occasionally add cardio to this at the end but primarily use short rests and drive my heart rate up as my cardio substitute.

    I have cardio intensive routines (usually one a year) that I run in the spring. I stay quite lean without the additional cardio.

    Let me know what you think - steal or borrow anything you want, it is here for consideration and to share.... it might work for some of you and may not work for others.

  5. #5
    Senior Member Onlythebestwilldo's Avatar
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    I like the info guys. I will mash it all together and come up with something. Cheers. I will let you know how I get on down the line.

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    Member SmilingBob's Avatar
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    Re: Decreasing volume/increasing frequency.

    I like to change it up every 6-8 weeks, however, I am really enjoying my current split. Hitting each muscle group 2x a week. Something like 2 exercises for back, 2 for legs, 1 for bis then next day --> 2 exercises for chest, 2 for shoulders, 1 for tris then rest and repeat.

  7. #7
    Elite Lulu66's Avatar
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    Re: Decreasing volume/increasing frequency.

    If you are on cycle, then yes twice a week should be fine, but u have to listen to your body and signs of overtraining. If not on cycle stick with once a week per part to ensure full recovery. I prefer once a week on and off cycle, is what works for me.
    US Goverment Policy: If It Ain't Broken, Fix It Till It Is.

  8. #8
    Senior Member Onlythebestwilldo's Avatar
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    Originally Posted by Lulu66 View Post
    If you are on cycle, then yes twice a week should be fine, but u have to listen to your body and signs of overtraining. If not on cycle stick with once a week per part to ensure full recovery. I prefer once a week on and off cycle, is what works for me.
    I'm running GH solo at the mo on wk 10ish 5iu per day.(uncle z blue tops. I have some Elitropins due any day now.) So that should be helping with recovery. Gonna try this type of training for 5 wk or so to see how I get on.

    I find that my muscles scream at me to stop if they aren't g2g.

  9. #9
    Elite 63Vette's Avatar
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    Re: Decreasing volume/increasing frequency.

    I never go more than six weeks without changing my routine and I always start with my goal in mind when assembling my routine (i.e. cut, bulk, recomp etc.) I also adjust my diet. I blast the gear that best fits my goals. If your diet, gear, and routine are all in sync you get great results- otherwise you are pissing in a fan at my age!

    And yes, the best advice on this thread IMHO is to LISTEN to your body!! Over-training is easy to do in such an addictive pastime!

    Vette

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