11-01-2005, 04:04 AM
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Join Date: Jul 2002
Location: LegPress
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High Volume Low Rep Training
High Volume Low Rep Training
By: Pittbull™
Stimulating Maximum Hypertrophy & Muscle Strength
Have you ever wondered how the really strong guys train? You know the one’s I mean. The guys that squat or deadlift 650lb+ & bench press 450lb+. Well I’m going to give you some insight into the subject, but you need to keep one thing in mind that’s very important! You can’t just jump straight into this type of training if you’re a novice to lifting. You need a good solid base training behind you of 6-12 months; otherwise you’re looking at injury & a hard learning curve!
There appear to be two primary factors which relate to the adaptation response of muscle & maximum strength. Firstly, we need to look at how effective the particular training method is at recruiting the maximum number of motor units; which is the nerve system within every muscle structure that is the “brain” controlling contraction / relaxation response; in the shortest period of time. The second is targeted at the appropriate training volume.
In order to recruit as many motor units as possible we need to use a weight close to our individual 1RM (1 rep maximum). This is however not practical for our purpose as it’s both extremely taxing on the CNS (central nervous system) & is not enough volume to stimulate appreciable muscle hypertrophy at the same time. We can achieve this goal by performing the desired exercise at close to our 1RM for more sets; this will then recruit the maximum number of motor units in the shortest period of time, while making sure there is sufficient volume preformed to stimulate muscle hypertrophy.
This method helps avoid severely over stressing the neurological pathways, which could lead to the body reaching a plateau or actually loss of strength & muscle!
In the following I outline a training programme that will allow each body part to be trained once during a 7 day period, thus allowing adequate recovery time between workouts.
Day One: Back / Hamstrings
Warm-up (pulldowns) 4x 10, 4, 2, 2 2min rest
Weighted Chins 5x 3 3min rest
Bent Over BB Row 5x 3 3min rest
Deadlifts 5x 3 3min rest
Stiff Legged Deadlifts 3x 5 2min rest
Lying Leg Curls 3x 5 2min rest
Day Two: Chest / Triceps
Warm-up (flat BB press) 4x 10, 4, 2, 2 2min rest
Flat Bench BB Press 5x 3 3min rest
Incline DB Press 5x 3 3min rest
Weighted Dips 3x 5 3min rest
Day Three: Off
Day Four: Quads / Calves
Warm-up (5min cycle then BB squat) 10, 4, 2, 2 2min rest
BB Squat 5x 3 3min rest
Front BB Squat 5x 3 3min rest
Standing Calf Raises 5x 5 2min rest
Day Five: Shoulders / Bis
Warm-up (standing BB military press) 10, 4, 2, 2 2min rest
Standing BB Military Press 5x 3 3min rest
Seated Overhead DB Press 5x 3 3min rest
Standing BB Bicep Curls 5x 3 3min rest
Day Six & Seven: Off
Abdominal exercises & very limited cardio can be added in the morning for 2 days a week if desired.
You always need to make sure you thoroughly warm-up the muscle group or groups that are being trained each workout by doing several sets with an increasing weight (these should not overly tax the body). All they are used for is too simply warm the muscle ready for your first work set.
Don’t use forced or negative reps & when you can perform all the required sets at the noted rep range & only then, should you increase your weight. Use small increments of weight in your increases (around 5%) then repeat the process. Only use this programme for six weeks using the 2 on 1 off, 2 on 2 off routine & you’ll notice HUGE strength & muscle gains! After six weeks change your training programme to lower sets, rest periods & higher reps for another six weeks then back to this. I’ve found alternating from high set / low rep to low set / high rep workouts every six weeks keeps strength, growth & general conditioning at a maximum.
Last edited by Pittbull™; 11-01-2005 at 04:10 AM.
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