I’ve been working out for awhile now and my goal is to gain muscle/weight. a trainer at my gym put together a workout for me about 2-3 months ago, its a 5 day a week workout and its at the bottom of my post. Now he is telling me that i need more of a volume workout. He also told me to search on this website, so i did and found the OVT workout
http://www.T-Nation.com/readTopic.do?id=459276
I printed out the workout and showed it to him. He said he doesn’t like it and it needs more volume…i kinda get flustered when he says that, b/c i don’t really know what volume means.
Only thing i could guess is that it contains alot of SS (supersets). But if anyone could point me in the right direction of a good volume workout i would greatly appreciate it! Here is my old workout:
Monday
Chest
Week 1
Bench Press 5x5 (185lbs)
Incline DB Press 3x8-12 (40lbs)
Dips 3x8-12
Cable Crossover 3x8-12
Pec Deck 3x8-12 (150lbs, 1x25% less weight burnout)
Week 2
Decline 5x5 (SS1)
Incline Barbell 5x8-12 (SS1)
Dips 3x8-12
Cable Crossover 3x8-12
Pec Deck 3x8-12 (150lbs, 1x25% less weight burnout)
Abs
Crunch Machine
Crunch
Tuesday
Quads
Warmup - Hip Abductor
Bulgarian Set 5x10
Hack 5x10
Duo Squat 5x10 (50lbs - 80lbs)
Leg Extensions 3x12 (SS1)
Leg Curl 3x12 (SS1)
Ham Stretch 3x10 (on seated calf raise machine)
Calves
Seated Calf Raises 3x8-12
Standing Calf Raise 3x8-12
Wednesday
Shoulders
Alt. DB Press 5x10
DB Laterals 3x10
Rear Dealt Cable Laterals 4x10
Rear Dealt Machine (Standing Angle) 3x10
Cable Up-Right Row & Press 2x10 (120lbs)
Traps
Incline Trap Press 4x10
Trap Laterals (underhand grip) 3x10
Smith Single Arm Shrug 3x10
Abs
Reverse Crunch 3x10 (on bench)
Bicycle V-Ups 3x10
Thursday
Back
Pull Ups 3x8-12
Lat. Pull Downs 3x8-12
Bent Rows 3x8-12
One Arm DB Row 3x8-12
T-Bar Row 3x8-12
Calves
Seated Calf Raise 3x8-12
Standing Calf Raise 3x8-12
Friday
Arms
Preacher Curl Machine 21s 3x8-12 (SS1)
Cable Pressdown 3x8-12 (SS1)
Rope Cable Curls (20lbs) 3x8-12 (SS2)
Seated Overhead Extension (60lbs) 3x8-12 (SS2)
Negative Curl Machine (60lbs) 3x6-8 (each arm) (SS3)
Negative Weighted Dips 3x8-12 (SS3)
Forearm
Tri-set (20lbs)