Alternating high intensity and volume training

[BIG1512]

I start out with my first 2 exercises being a heavy then a back off. Then from there on out I may do drop sets or supersets but usually higher reps.

 

[juggy38]

Hi guys, just trying to get some experience or opinions with the below

Mixing high volume and high intensity training to get the best of both worlds

So for example alternating week to week

High intensity = 5 day density split that I’m sure you guys are aware of (Jordan peters PPL 5 day fixed split)

High volume = single body part over 5 days (chest, back, legs, off, shoulders, arms, off) but say 12-20 sets per body part


My thought process is best of both worlds and gives your body a slight break from max loads and intensity every other week

hopefully as well it may lessen the chance of picking up stuff like tendinitis and lengthen the time before you stall out on an exercise when you’re always trying to adopt the log book approach. Plus it’s mentally less taxing on the higher volume weeks which could be an indirect factor to helping progress.

It would obviously be very person dependent and would take some planning out but on the higher volume weeks you could potentially adopt some of the high insulin protocols Milo’s uses and then with it being every other week may increase the time you can do it for before peaking out with bodyfat etc


Interested to hear any experiences or thoughts in regards to this

The late great John meadows has solved this problem for you. Here’s half a year of training:

Block 1: 6 weeks Odin force
Deload

Block 2: 6 weeks project colossus
Deload

Block 3: 6 weeks gama bomb
Deload

Block 4: 6 weeks avalanche
Deload.

Ramp volume……Deload…..intensity….Deload…..ramp volume…Deload….intensity….Deload

 

[Deleted member 226465]

The late great John meadows has solved this problem for you. Here’s half a year of training:

Block 1: 6 weeks Odin force
Deload

Block 2: 6 weeks project colossus
Deload

Block 3: 6 weeks gama bomb
Deload

Block 4: 6 weeks avalanche
Deload.

Ramp volume……Deload…..intensity….Deload…..ramp volume…Deload….intensity….Deload

Thank you I have no idea what these programmes entail so I will need to find out

 

[Deleted member 226465]

The late great John meadows has solved this problem for you. Here’s half a year of training:

Block 1: 6 weeks Odin force
Deload

Block 2: 6 weeks project colossus
Deload

Block 3: 6 weeks gama bomb
Deload

Block 4: 6 weeks avalanche
Deload.

Ramp volume……Deload…..intensity….Deload…..ramp volume…Deload….intensity….Deload

Had a brief look and so many programmes is there a specific order to them all like you’ve listed

 

[qbkilla]

For arms I do...
Dip machine 20-30 rp
Cable curls 20-30 rp

Superset extension and incline dbc 15-20 (3 sets each)

Then a pump style finisher for each. Could be a giant set, myo reps, dropset, etc. Stretch them walk out the door.

Like others said heavy then pump. I prefer this to periodization.

 

[BigLittleJoe2]

The late great John meadows has solved this problem for you. Here’s half a year of training:

Block 1: 6 weeks Odin force
Deload

Block 2: 6 weeks project colossus
Deload

Block 3: 6 weeks gama bomb
Deload

Block 4: 6 weeks avalanche
Deload.

Ramp volume……Deload…..intensity….Deload…..ramp volume…Deload….intensity….Deload

Thanks for this!

 

[Deleted member 226465]

So a lot of playing around I have adapted a new programme utilising many of the discussed principles but making recovery easier (the arms and delts days)

M- Upper no arms
T - Arms delts (side rear)
W - Legs
T - Upper no arms
F - Arms delts (side rear)
S - Legs
S - Off

Option of dropping an arm day if needed


So fucking frustrating but gotta adapt things to suit me. Strict JP/DC style weight progression low reps fucks me up and gets me injured

Not advanced enough to do high volume bro split

Happy medium needed

 

[qbkilla]

So a lot of playing around I have adapted a new programme utilising many of the discussed principles but making recovery easier (the arms and delts days)

M- Upper no arms
T - Arms delts (side rear)
W - Legs
T - Upper no arms
F - Arms delts (side rear)
S - Legs
S - Off

Option of dropping an arm day if needed


So fucking frustrating but gotta adapt things to suit me. Strict JP/DC style weight progression low reps fucks me up and gets me injured

Not advanced enough to do high volume bro split

Happy medium needed

Any split will work if your recoving.sleep...food...training with intensity and hitting target muscles. Not my cup of tea I like 2-3 rest days but may work for you. 2 of my favorites are bro split and limbs/torso.

 

[Deleted member 226465]

Any split will work if your recoving.sleep...food...training with intensity and hitting target muscles. Not my cup of tea I like 2-3 rest days but may work for you. 2 of my favorites are bro split and limbs/torso.

If this doesn’t sit right I’ll be going full bro split

 

[qbkilla]

If this doesn’t sit right I’ll be going full bro split

People hate on them because it's 1x a week, but you can always tweak it to get 2x for parts too. Example a rest pause set of biceps on back day. Just make sure back and arms day are spaced out.