Higher Volume

Joe.Muscle

Active Member
HST says use as much volume as possible without overtraining.

I started out using 3 sets for all lifts except the 15's and now I use 4 sets for Chest Back Shoulders and Legs.

I am considering dropping back to 3 sets again.

Has anyone else up'ed there volume?

If so what were your results like?

Thanks ...this should be interesting especially from the veterans!
 
joe i am upping my volume insteade of this
2x15s
2x10s
3x5s
i am doing this
2x15s
3x10s
5x5s
i am still in the 15s so cant tell you any results yet
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Joe,

I really believe everything depends on how you feel... it is easy to feel enthusiastic and increase the number of sets....instinclty we are still hooked to the idea that more sets is better... when I started HST little by little I was increasing the number of sets, exercises, etc. until I realized it was not HST anymore, it was getting closer to HIT... where 3 days/wk increased to 4 d/wk, then 5, 6 and in a wink of an eye I really hit the wall big time....so...my recomendation

1) try not to do more than 20 sets per workout (and this is already a lot)... if you want to increase the sets of some exercise ?... no problem, but first you have to decrease the number of sets of another exercise

2) if you are going to do more than 1 set in a particular exercise, make sure it is in a compound exercise and better still if that particular exercise is squats and/or DL

3) don't be afraid of experimenting... each person reacts differently.... if you hit the wall going into certain direction, be it... the good thing you will learn is that you will discover your limit going to that direction.

cheers
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Latin I agree...great point.

The thing is I am doing a total of only 15 sets. So it way below the 20 set mark.

However maybe I should cut back to just 10
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How was your progess been since you cut back?
 
yea, sometimes on the 15's..I push to 17 or 20 reps as well.

not sure the consequences..but it give mroe of the burn, which we look for in the 15's.

and for 5's I do 3 sets for

back
chest
quads

but sometimes add a 4th set which a diff smaller exercise.

like:

back: 3 pulldowns, 1 pullups
chest: 3 inc press, 1 fly
quads: 3 leg press, 1 ext
 
Joe,

Honestly, I think that 10 sets per session is too little.... but it would depend on your body type..... sometimes I feel I am an abnormal person because from what I read here many guys get overtrained with 15-18 and a lot of routines are in the 12-14 sets..... I was doing between 20-24 sets per session and felt good and recovering in time for the next session 48 hours later... it was only when I increased the number of days splitting the body parts in several days and keeping the total number of sets each day in the low 20's that I crashed...... now, I am going back to 20 per session, whole body.... you can see my first routine attached inhere.... Joe, let me tell you something now that might help you and that I see drastically wrong at the gym where I go:

Forget about lifting 1 ton per exercise but in a crappy way like swinging the weights or somebody spotting you when he is actually doing half of the lift... he he he.... keep it lighter and focus on good form..... follow a 2,0,-3/4,0 protocol and for back 2,1,3,2/3 protocol and for bicep curls 2,0/1,3,0 or something like that... you will get better stimulus and more pump..... in fact, I don't use spotters... I prefer to chat and say hello to the buddies for 5 minutes upon arriving but once I do the first move I just focus on my stuff.... this way you will make each rep count knowing that somebody will not save your life if your muscles fail in the middle of a bench press
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and will make each set count as a real set or not as a dummy set in preparation for the real one.

cheers
 
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