T Nation

Is My Training Volume Adequete?


#1

Hi, guys!
I'm 23 years old i've been training intensely for almost 3 years. Recently i got into some powerlifting stuff and i see programs with lot less volume than mine, so could you take a look if my volume is not too high or what should i change in it? My goal is not just to get sronger, but also to look good.
Iâ??m 200lbs and 6'0 feet tall. My big three is 345/305/425

Monday (leg, back)
Low bar quat 5x4
Front squat 2x6
Weighted lunges 4x4
Deadlift 4x4
Barbel row 5x6
Weighted pull up 4x10
Biceps curl 4x10

Tuesday (chest, shoulder)
Benchpress 5x4
OHP BB 4x5
Incline benchpress 5x5
Side lateral raises 5x6
Rear delt rope pulls 4x10
Weighted Dips 4x10
Triceps pushdown 4x10

Wednesday (rest)

Thursday (leg, back)
Low bar quat 5x6
Front squat 2x8
Lunges 4x6
Deadlift 4x6
Barbel row 5x8
Weighted pull up 4x10
Biceps curl 4x10

Friday (chest, shoulder)
Benchpress 5x6
Arnold press 4x8
Incline benchpress 5x8
Side lateral raises 5x8
Rear delt rope pulls 4x10
Weighted Dips 4x10
Triceps pushdown 4x10

Weekends off, or some light calisthenics at home.

So basicly i have two workout with 4-6 rep range (80-85% 1RM) and two with 6-8 rep range (70-75% 1RM) plus some hypertrophy work at the end of the workouts. I rest 1-2 minutes between sets and one workout takes about 70 minutes.
Thanks for the advices!


#2

If you are making progress with this program, I’d say that’s an indication that the volume you are using is adequate.