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so i have this old lifting book written by brooks kubik, and he talks in 1 chapter about low volume training. he says that he plateaued at a while at 180 pounds with a 3 plate bench, 3.5 plate squat/dl. he changed his full body, high volume workouts (think like the intermediate or advanced reg park routines) to the following:
Day 1: squats 4-8x1, barbell curls 5x5, close grip bench 5x5
day 2: bench press 4-8x1, rows or pulldowns 5x5
day 3: deadlift or deadlift from knees 4-8x1, seated overhead press 4-8x1
from there, he states his weight began to inch up to 188, then 195, then up to 220, and his bench hit 4 plates, squat hit 6 plates, and deadlift hit 5.5 plates.
dae have experience with low volume, bare bones training? pls share
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>>39260162
implying changing the routine will somehow make you gain weight
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>>39260162
yeah SS man
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I've heard that gains decrease past the first set, the second set only promotes something like 40% hypertrophy of the 1st set. So it's basically diminishing returns.
I'm willing to bet him doing 4-8 goes of 1rm is probably what made him gain. It's an interesting idea, I'll have to try it with OHP, I'm stalling at 1pl8
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>>39260162
this is 3 days a week right?
i do what id call low volume training - fullbody 3 or 4 times a week.
i do one pushing movement, one pulling movement and one lower body movement in either 3x10 or 5x5 rep scheme. I dont do accessories and i think this is a great way for a mediocre genetics natty to train
typical week will look like this
bench press 3x10
rdl 3x10
weighed pullup 5x5
bench press 5x5
rows 3x10
squat 5x5
dips 3x10
deadlift 5x5
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>>39260162
Hepburn has been my favorite lifting program. It's essentially 8x2-3, 4 days per week, and fucking hammers your body. Great gains though.
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>>39260162
>brooks kubik
Broscience and bullshit.
You need higher voume to progress
http://strengtheory.com/powerlifters-should-train-more-like-bodybuilders/
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>>39260428
this. all a different routine will do is help your body make use of what weight you have
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I do pretty barebones training, full body 3 times a week. The rep scheme and parameters change constantly depending on what kind of cycle I'm on, either hypertrophy or strength.
day 1
bench heavy
pull downs or row
curls and lateral raises as accessory
day 2
squat heavy
press heavy
one set max pullups
day 3
squat lighter
close grip bench 5x8-10
power cleans 5x2
pull ups 3xamap
I'm bigger and stronger than pretty much everybody at commercial gyms. The gaining weight is just from eating. Working out differently won't make you gain more weight. The entire process is just calories in calories out
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>>39260162
So he was basically working around 1rm range. Problem with that is that you get progressively worse with each additional exercise.
Prilepin table 101 for progress
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>>39260162
So he tapered volume and peaked, possibly while hopping on bulk train? Gee I'm in shock that his lifts went up
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>>39261950
post stats and body
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>>39261904
his results are there though. are u suggesting he maybe boosted his routine?
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>>39261861
ya its 3/wk
i do a push pull squat routine as well.
monday
5x5 squats, 6-8x3 snatch pulls from the blocks and 5x5 see saw db presses. finish with heavy farmers walks and leg raises
wendesday i do a fuckton of volume for push presses and clean high pulls.
fridays i ramp up to a heavy squat double or triple, then do a few high rep sets of t bar rows and db clean and presses.
its higher volume than most low volume routines but low exercise selection.
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