Question for Those Training Higher Frequency Low/Mod Volume

[broncos62577]

How many sets per session are you doing? I changed to training each bp twice weekly and go six days per week. I do a total of 18-20 weekly sets for legs, back and chest, 10 for shoulders and limited arm work. Lately I just feel my recovery has been hindered. Aches that just linger in joints. Just curious how you guys set ur routine up. Definitely love higher frequency but am wondering if my total sets r still too high.

I typically do one heavy lower rep day and lighter higher rep day for each bp. Lighter days incorporate short rest time to inrease intensity. Am I overdoing things? Im 38 years old.

 

[Dens228]

I was doing a Yates split, have used it a lot. But that's each BP once per week.

For the past two weeks I changed the split to:
Day one- Chest, back, delts, abs
Day two, quads, hams, calves, biceps, triceps.

I do three exercises per body part, one work set per exercise, two on one off.

So far I like it.

 

[roll1n_coal]

I would suggest looking into either Fortitude Training from
Scott Stevenson (ebook can be bought from drscottstevenson.com) or DC training (info located here or at intensemuscle.com) I've had great results using both programs. Currently doing high volume like this:

Day1: legs
Day2:chest shoulders triceps
Day3: off
Day4:back w/light hams(6-9sets)
Day5: arms w/light chest (6-9 sets just machines and isolation stuff)
Day6ff
Day7: start over

This allows hams and chest (my weak points) to be hit twice weekly, and also (depending on how my days land) I'll throw in some extra bicep work if I'm gonna have a day off between back and arms. Calves or abs every workout alternating.

I follow this setup but adjust the total volume of my main workouts depending on how I feel that week. For example, this week im feeling a little more beat up so I'm backing off the volume a little. If I continue to feel beat up I'll bring volume down more, along with intensity. Once I feel fully recovered, I blast away again! Hope this helps

 

[roll1n_coal]

Oh and to answer your question specifically, highest volume I'll do is typically 15-20 sets on the main workout day for muscle group. My low end is 9-12. Obviously things like
Legs and back have higher volume than arms and shoulders

 

[broncos62577]

I would suggest looking into either Fortitude Training from
Scott Stevenson (ebook can be bought from drscottstevenson.com) or DC training (info located here or at intensemuscle.com) I've had great results using both programs. Currently doing high volume like this:

Day1: legs
Day2:chest shoulders triceps
Day3: off
Day4:back w/light hams(6-9sets)
Day5: arms w/light chest (6-9 sets just machines and isolation stuff)
Day6ff
Day7: start over

This allows hams and chest (my weak points) to be hit twice weekly, and also (depending on how my days land) I'll throw in some extra bicep work if I'm gonna have a day off between back and arms. Calves or abs every workout alternating.

I follow this setup but adjust the total volume of my main workouts depending on how I feel that week. For example, this week im feeling a little more beat up so I'm backing off the volume a little. If I continue to feel beat up I'll bring volume down more, along with intensity. Once I feel fully recovered, I blast away again! Hope this helps

This is good advice. Ur right in that I need to listen to my body. If im more achy than usual, ease up a bit for a week or however long I need to feel recouperated.