over the past couple months i have increased the amount of volume in my workouts in order to grow. after i experience my “newbie gains”, everything began to slow down, so i switched it up.
i have move away from the 5-8 rep range and moved toward the 8-12 rep range, usually doing 3 or 4 sets for every exercise.it has been working better in terms of hypertrophy, i am now 6’2 196 lbs. during the summer i was 188lbs. My goal is to reach 215 by early August.
i do not want to overtrain, as i feel i am on the verge of doing just that, so i am wondering what can i do to make the same or better progress with less volume, if possible.
here is an example of my chest workout so you have a picture of what im talking about:
Flat Bench: 1x12, 1x10, 2x8, 1x5
Incline Dumbell Press: 3x8 or 4x8
Decline Dumbell Press: 3x8 or 4x8
Incline Flyes: 3x8
i do this workout at least twice per week, sometimes 3 times.
is it too much volume? if it is, im worried that if i decrease the amount of volume and work performed, that my muscles will not respond to my training after being accostumed to doing so much.
so what should i do?
You should train your legs and back too.
That doesn’t seem like too much volume, but you should probably throw in a deloading week every so often to give your muscles a chance to recover.
However, if you are training your chest like this on one day, I’m assuming you are training your legs like this on another day, and your back on another, shoulders, bi’s, tri’s? If you are only hitting your chest this hard, you are going to get out of balance pretty quickly, and then overtraining is a real risk.
Also, you can’t stick with the same rep range forever. The reason it has worked for you is because you switched to it from another set/rep scheme. Sooner or later you will plateau. You need to keep switching it up.
I don’t think you need to do a full body routine, but you could try it to see how your body responds. If you want to keep doing a split routine, just make sure it’s balanced between upper and lower, push and pull.[/quote]
thank you for the advice. i am not going to do a full body routine, i feel as though that is better for a competitive athlete, which i no longer am, or a power lifter. i am lifting for aesthetic purposes and years down the line, if i achieve my goals, possibly deciding to compete in bodybuilding.
i do train the rest of my body just as intensely, with the exception of legs- which is one day of squats every week. my legs seem to respond well after years of working my legs for basketball.
i think however, that i am going to lessen my actual shoulder workout, because my chest workout provides alot of stimulation in that respect as well, as does my upper back workout.
right now my split is:
i switch my split up every 4 weeks to keep it varied, so there is no method to my madness besides trying to leep it new, and i dont think it really matter much what muscles you train together, as long as you give yourself adequate recovery periods