- Joined
- Feb 7, 2018
- Messages
- 273
[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]
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]