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[langtitle=pl]Setting up my training volume for bulk.[/langtitle]

TeaMan

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Feb 7, 2018
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[lang=pl]Hello guys, i have some issue with seting up my volume for maxymize my hipertropy, im just done my minicut and wanna do it right (i mean bulk up), i figuret out a training for my based on some Heavy duty and DC training, its fits me perfectly but now im wonder what about coming up with volume during the each phase. And main wander for me its what about building up the volume to certaing level and then reduced it again (like below) it is a good idea? What about a enough stimulus for muscle in that case? Its that realy can work in case of hipertrophy? Or if i cuted down the volume after 3th phase ill will just "maintain" the muscle. I hope you got my point.

Every cycle is a 26days of work, then 7days off or light weight pump work to regenerated CUN.
My target is chest, amrs and shoulder (and little bit of hams), my legs a def. my best part.
CYCLE I:
Volume per 8 days > 2days ON (uper/lower) 1day OFF.
- CHEST > 9sets per 8day
- SHOULDERD AND BACK > 9sets per 8day
- ARMS (bic, tric, foreamrs) > 6s per 8days
- CALVES > 6s/8d
- HAMSTRINGS > 6s/d
- QUADS > 3s of heavy 4-6 + 3s of "widow maker" sets "till puke" per 8days

7days of rest/light weight pump train before 2th cycle.
CYCLE II:
Volume per 8 days > 2days ON (uper/lower) 1day OFF.
- CHEST > 12sets per 8day
- SHOULDERD AND BACK > 9sets per 8day + 3s/8d for rear delts
- ARMS (bic, tric, foreamrs) > 9s per 8days
- CALVES > 6s/8d
- HAMSTRINGS > 9s/d
- QUADS > 3s of heavy 4-6 + 3s of "widow maker" sets "till puke" per 8days

7days rest
CYCLE III:
Volume per 8 days > 2days ON (uper/lower) 1day OFF.
- CHEST > 12sets per 8day + 1 drop set
- SHOULDERD AND BACK > 9sets per 8day + 3s/8d for rear delts + 1 drop only for shoulder rear delts
- ARMS (bic, tric, foreamrs) > 9s per 8days + 1 drop set
- CALVES > 6s/8d
- HAMSTRINGS > 9s/d + drop set
- QUADS > 3s of heavy 4-6 + 3s of "widow maker" sets "till puke" per 8days

7-10days rest and then again begin with CYCLE I.[/lang]
 

Steelex

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Sep 25, 2017
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Your writing is basically impossible to read...

This looks absolutely nothing like DC training.
 

TeaMan

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Feb 7, 2018
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[lang=pl]Actually it is. Its not how my workout looks, its just a pure volume for bodypart per 8days.

So its like upper day
1 ex for chest 2s
2. ex for chest 1s
3. ex for shoulders 2s
4. ex for shouder 1s
5. ex for back 2s
6. ex for back 1s

Lower day:
1. Triceps ex 2s
2. biceps ex 2s
3. Forearms ex 2s
4. Calf ex 2s
5. Hamstrings 2s
6. Quad 1s + 1WM

So its kinda like DC but its more volume but i cut of stuff like rest pause, so its pure failure.[/lang]
 

TheOtherOne55

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[lang=pl]Actually it is. Its not how my workout looks, its just a pure volume for bodypart per 8days.

So its like upper day
1 ex for chest 2s
2. ex for chest 1s
3. ex for shoulders 2s
4. ex for shouder 1s
5. ex for back 2s
6. ex for back 1s

Lower day:
1. Triceps ex 2s
2. biceps ex 2s
3. Forearms ex 2s
4. Calf ex 2s
5. Hamstrings 2s
6. Quad 1s + 1WM

So its kinda like DC but its more volume but i cut of stuff like rest pause, so its pure failure.[/lang]

Your example here is more setup up Jordan Peters training than DC.
I wouldnt reference DC here at all becuase everyone will get confused.

But with it being close to JP's training, he doesnt progress through volume...he progresses through the log book, progressive overload. I would just create 3 versions of this....3 exercises for each body part and rotate every week. Then try and beat the reps each workout.

I'd go check out TrainedByJP.com
 

TeaMan

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Feb 7, 2018
Messages
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[lang=pl]Im actually a member and ask the same question there, and JP answer me sayin exactly what you just said so im gonna stick to just simply progresive overload as well ;). Thanks for answer anyway ;)![/lang]
 

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