MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


ARCHIVES >>

"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
A Higher Volume Routine
Author
Rating
Options

deanjones

I'm going to go through a routine where I'm adding a little more volume and so I've made up a routine that will keep my time in the gym short, stay with a full body routine and specialize on particular muscles I want to improve on through the week.

If you don't mind, please look it over and make some *educated* suggestions. :)

Thanks!

Day 1
---------------------------------
Warm-up
Deadlift - 2x5
Step-ups - 2x5-8
T-bar seated row - 2x5-8
Push ups - 3xF
Overhead Press - 2x5-8

Day 2
--------------------------------
Warm-up
Pull Throughs - 2x5-8
Alt Lunges - 2x5-8
Chin-up - 2x5-8
Bench Press - 2x5-8
Skull Crushers - 2x5-8

Day 3
--------------------------------
Warm-up
Leg Press - 2x5-8
Leg Curl - 2x5-8
Straight Arm Pulldown - 2x5-8
Incline BB Press - 2x5-8
Alt DB Curls - 2x5-8
Open User Options Menu

kata14

Two sets are good, it's not a very high volume. Doing this, you are keeping your workouts abbreviated.

Kata
Open User Options Menu

deanjones

I'm considering 3 sets... but, a while back I mixed it up and started doing 2 sets and saw some pretty nice results. However, 3 is pushing it... Trying to keep the workouts around 45 minutes including the Warm-up.
Open User Options Menu

simon-hecubus

Texas, USA

Unless your warm-up is 15 minutes, there's no reason these workouts should take more than 30 minutes.

The warm-ups may be only one set (50%-70%) of 1 or 2 key exercises each workout.
Open User Options Menu

Crotalus

deanjones wrote:
I'm considering 3 sets...


I used two sets alot ... only I did them as Dr, Ken's 50% set way of doing them. Before you try 3 sets , give the 50% sets a try.

I've talked about how much I LOVE 50% sets so much on here that I think if I mention it one more time I'll be banned, LOL.

Someone else here explain it if you don't know what they are .... they were the most result producing method for me until I discovered JREPS which is how I've been training the last two years.

But during the winter I still use 50% set routines ... and about to change over soon.

Open User Options Menu

cmg

Can anyone explain the 50% sets?

Thank you,

Ron
Open User Options Menu

cmg

I have been trying 2 sets however differently. Todays workout was:

Leg Press - 10 reps
Chin - 10 reps
Dips (weighted) - 10 reps

Leg Press - 6 reps
Chin - 5 reps
Dips (weighted) - 5 reps

Upright row - 2 sets (10/6 reps)

Side bend - 1 set

It is VERY demanding!! Took me approx. 17 minutes to complete these 9 sets.

After the first three (leg press, chin, dip) I become very exhausted and feeling weak. After the second go-a-round-I have a hard time keeping my eyes focused. It's hard at that time to really know if I am pushing as hard as possible due to the fatigue.

Does anyone else get this way??

Regards,

Ron
Open User Options Menu

kata14

cmg wrote:
Can anyone explain the 50% sets?

Thank you,

Ron

Crotalus is safe and sound. LOL

50% SETS
"This method involves selecting a weight for a particular exercise that will allow the performance of 10-12 reps to absolute failure with good form. Rest exactly 1 minute and do a second set to absolute failure with the same weight.

The majority of trainees will fail on the second set with approximately one half of the number of reps completed during set one. Strive to exceed 50% during set 2 while maintaining perfect form."

Open User Options Menu

goya

I hate doing more that 1 set when working in a rep range 8 to 12 especially if the cadence is slow. Seems like a surefire way to overtrain.

If you are doing low reps heavy weight you could do 2 sets. Like a 6 reps bench press followed by 4-5 reps on second set after 2 min rest.

Also I don't believe in intermediate approaches i.e. high intensity volume like 3x10 to failure on all sets. Another surefire way to over train.

I don't think you want to do more volume on all exercises. I'd go with Stuart McRoberts advice. Do it only on one or two exercises, and try the 6x6 technique. You pick a weight that 60-70% lighter than what it would take you to reach failure in 6 reps and do 6 sets with that weight with 1 min rest between each.

When you can do 6 reps in all 6 sets you increase the weight. This works well for smaller muscles like the arms and shoulders. This gives a nice pump although the benefits of the pump are not really proven. My theory is that this is more of a recovery exercise. You get the blood pumping in that muscle group without putting too much stress on it. It's not too hard on the nervous system either. But a NTF workout might be just as good, maybe.

Another approach I like that allows to do more volume is the rest-pause technique but do the whole set in rp fashion that should allow you do to a lot more reps than you would normally do. So say you can press a 135 pounds 6 times. You could do it in rp fashion and get 9-12 reps (with say 10 sec rest between reps resting the bar each time)
Open User Options Menu

kata14

goya wrote:
I hate doing more that 1 set when working in a rep range 8 to 12 especially if the cadence is slow. Seems like a surefire way to overtrain.

Totally agree with you.

Open User Options Menu

deanjones

I just can't stand to do more than 3 sets... I get super bored and feel like I just want to leave. I'm Ok with 2 - 3 sets.

I'm not going to failure on the first set at all. About 1 - 2 reps from it and on the second set I usually hit failure.

I did a 2 set routine once where I sent to failure on both sets up to 6 reps and I gained some pretty good size on it. That's why I was considering going back for a brief period...

Are there any exercises you feel should be removed, added, etc from these routines?
Open User Options Menu

spud

Although there is a higher volume per exercise, the overall volume is the same. 5 exercises for 2 sets each is still only 10 total sets.
Open User Options Menu

Crotalus

Dean;

I couldn't stand doing even 3 sets , though I did try for awhile. This was a result of attempting the standard5 X 5 everyone and their mother did. After reading Dinosaur Training I decided to give it a try. The best I could manage was 3 sets for a brief period ; I couldn't remain focused on more. When I was doing 3 sets and doing OK with it, I'd say to myself ;

" Hey Self, if you're doing OK with 3 sets , why not get serious and go back to 50% sets and really go for it ... "

And that's what I'd do ... never regretted it or felt more was needed.

My 50% routines was 2 days a week, usually something close to this .....

Day one :

Squat or LP : Guide #'s 12 and 6
Calves : Guide #'s 12 and 6
Clean and Press : G #'s 8 and 4
Chins : G#'s 8 and 4

Day Two :

Shrug Bar DL Guide #'s 10 and 5
Dips ; G#'s 8 and 4
One Arm Row ; G#'s 8 and 4
Nautilus Crunch machine ; G#'s 8 and 4

2 minutes rest between sets of Squats, LP and DL ; 1 minute the rest.
Open User Options Menu

cmg

My workout may be two sets however the total volume is 9 sets full body. It is very difficult and my muscles are extremely sore!

It's a smaller version of Travis' workout under the "Big Jim workout..".

Regards,

Ron
Open User Options Menu

Ciccio

cmg wrote:
My workout may be two sets however the total volume is 9 sets full body. It is very difficult and my muscles are extremely sore!

It's a smaller version of Travis' workout under the "Big Jim workout..".

Regards,

Ron


I did 2sets of 4 exercises (Chin, Decline BP, Upright row, HB Squat) in the past as well. Done in circuit fashion, first round heavy/low reps, second round medium-light/high reps. Nice pace of change and easy in terms of machine/barbell preparation.

Ron,

tell me more about your Big Jim-style workouts please! Do you do the first set as 1RM with maximum negative? What equipment/exercises? Frequency? Results so far?

Franco


Open User Options Menu

leon79

deanjones wrote:
I just can't stand to do more than 3 sets... I get super bored and feel like I just want to leave. I'm Ok with 2 - 3 sets.

I'm not going to failure on the first set at all. About 1 - 2 reps from it and on the second set I usually hit failure.

I did a 2 set routine once where I sent to failure on both sets up to 6 reps and I gained some pretty good size on it. That's why I was considering going back for a brief period...

Are there any exercises you feel should be removed, added, etc from these routines?


Personally, I think you've put together a good routine for slightly higher volume, especially if, as you state, you won't be going to failure on the first set. That's the only way I could ever get anything out of multiple sets (50% sets excluded).

I especially like how your 2nd day is a little lighter on the legs, with pull-throughs and lunges, between the heavier days, and that while you only have one direct shoulder exercise in the overhead press, you will get quite a bit of stimulation from the incline press at the other end of the week.

As far as exercise selection goes, I would make a few substitutions according to my own preferences (dips vs. flat bench, squats vs. LP), but as you stated in your opening post, these are the exercises that you feel help you the most, so I wouldn't argue with your instincts.
Open User Options Menu

the_iron_goose

cmg wrote:
I have been trying 2 sets however differently. Todays workout was:

Leg Press - 10 reps
Chin - 10 reps
Dips (weighted) - 10 reps

Leg Press - 6 reps
Chin - 5 reps
Dips (weighted) - 5 reps

Upright row - 2 sets (10/6 reps)

Side bend - 1 set

It is VERY demanding!! Took me approx. 17 minutes to complete these 9 sets.

After the first three (leg press, chin, dip) I become very exhausted and feeling weak. After the second go-a-round-I have a hard time keeping my eyes focused. It's hard at that time to really know if I am pushing as hard as possible due to the fatigue.

Does anyone else get this way??

Regards,

Ron


Hmmmmm, no I can't say that happens to me. I should probably see a doctor, I just seem to have energy all the time. The doctor will probably put me on something.
Open User Options Menu

cmg

Ciccio wrote:
cmg wrote:
My workout may be two sets however the total volume is 9 sets full body. It is very difficult and my muscles are extremely sore!

It's a smaller version of Travis' workout under the "Big Jim workout..".

Regards,

Ron

I did 2sets of 4 exercises (Chin, Decline BP, Upright row, HB Squat) in the past as well. Done in circuit fashion, first round heavy/low reps, second round medium-light/high reps. Nice pace of change and easy in terms of machine/barbell preparation.

Ron,

tell me more about your Big Jim-style workouts please! Do you do the first set as 1RM with maximum negative? What equipment/exercises? Frequency? Results so far?

Franco




Hey Franco,

Nothing that fancy. I just do the routine as described as straight reps. I just started again after doing 1 set of different exercises for months. I did this in the past and found that I gained a couple pounds but also leaned out some.

This type of workout - compounds - at good pace not not fast possibly 45-60 seconds between each round - is EXTREMELY demanding on me. I am dizzy afterwards and takes me 30-60 minutes to feel right. When I am finished it's because if I do more I will just be moving my body with no feeling or intensity at all - it takes it out of me.

I don't like doing super abbreviate routines - I don't grow from them. I tried the consolidated program from MM (3 sets - full body) some years ago with disappointing results (loss of size).

My only issue is that I get into something like this that works and I don't change up until I get nothing from it and completely burned out. I must know when to change - which I feel is probably most peoples situation. That or people changing too much.

Regards,

Ron

Open User Options Menu

Zenontheterrible

that workout is almost the same as what i've been doing. works really good so far.

Open User Options Menu

EB Jones

New York, USA

Crotalus wrote:
Dean;

I couldn't stand doing even 3 sets , though I did try for awhile. This was a result of attempting the standard5 X 5 everyone and their mother did. After reading Dinosaur Training I decided to give it a try. The best I could manage was 3 sets for a brief period ; I couldn't remain focused on more. When I was doing 3 sets and doing OK with it, I'd say to myself ;

" Hey Self, if you're doing OK with 3 sets , why not get serious and go back to 50% sets and really go for it ... "

And that's what I'd do ... never regretted it or felt more was needed.

My 50% routines was 2 days a week, usually something close to this .....

Day one :

Squat or LP : Guide #'s 12 and 6
Calves : Guide #'s 12 and 6
Clean and Press : G #'s 8 and 4
Chins : G#'s 8 and 4

Day Two :

Shrug Bar DL Guide #'s 10 and 5
Dips ; G#'s 8 and 4
One Arm Row ; G#'s 8 and 4
Nautilus Crunch machine ; G#'s 8 and 4

2 minutes rest between sets of Squats, LP and DL ; 1 minute the rest.


50% sets ROCK !!!!!!!!!Give them a try, you'll be pleasently surprised!

Open User Options Menu

simon-hecubus

Texas, USA

How many exercises are you guys using on the 50% routines?
Open User Options Menu
H.I.T. Acceptable Use Policy