i went through a period where i was doing all sorts of weird type of workout programs to see how my body would react and if i would grow or shrink or flatten out or what. since i dont compete and never had any designs to training in different ways is fun for me. i dont have to worry about ruining structure.
so one of the methods i tried was a very high volume, pump up style training hitting bodyparts 3 times over a 10 day period, or 9 times per month as opposed to the 3 times a month i generally trained. ill give an example of day 1 weights and sets then the rest just listing basics info so you can get an idea of the type of weight style. not too high but not too light. very hard work. basically it looked like this:
day 1 - chest-bi's-tris - 6 sets per, 12-25 reps per set, 2 exercises per bodypart
incline db's - 3 sets - (not including 2 warmups) - 60x25, 75x15, 85x10-12
pec dec or cable fly - 3 sets - weight depending on machine - 25 reps per set
alt db curl - 3 sets - 25x25, 35x15, 45x12
lying cable curl - 3 sets of 25 reps
overhead DB ext 2 handed - 100x25, 110x15, 120x12
pressdowns - 3 sets of 25 reps
Day 2 legs - quads got 8 sets over 3 exercises and hams got 6 sets over 2 exercises. reps high between 20 - 25. weights high but not too high
day 3 - back shoulders -
back - 9 sets, 3 exercises, reps 25-30 per set
shoulders - 6 sets - 3 exercises, 20 reps per set
day 4 - chest bis tris
day 5 - legs
day 6 off
day 7 - back shoulders
day 8 - legs
day 9 - chest bis tris
day 10 - back shoulders
day 11 - off
i followed this with a heavy diet of everything. i wasnt worried about fats because i generally dont like fatty crap anyway. no fast food, no pizza, no greasy junk. and i got at least 9 hrs sleep per night. i did this for 6 weeks.
at the end of it all i took off for 2 weeks and when i got back to regular training i was far stronger than ever before. i was definately thicker and had a greater depth of muscle detail.
i had put on 11lbs during this period. i stayed very strict with everything. i will admit that i was sore as balls quite a few times but pushed through it anyway. i was also supplementing at over 1k per week during this period to help.
i dont think i could ever pull this off now but i do love heavy volume training and massive pump workouts. i am a firm believer in them.
.gif "IP Gear")
i have to enjoy it a little)... the day after that, i don't train but i take out the carbs, then the next day i train and BAM!!! pumps that are insanely painful that make the muscles look like they are going to explode out of the skin... ESPECIALLY if you use something that helps with pumps (wink wink)
