T Nation

Volume Kicked My Ass!

For most of my life of lifting I’ve done powerlifting and got fucked up really bad. Now I try to train for looks. After failing miserably for 2 months, I asked a tried and true natty from our area to build me a program. He said that since I’m so used to low volume and heavy weights, I need to let go of my ego and train for high volume. He built me a program and it kicked my ass. Here’s what today looked like:

Flat BB Bench: Pyramid Down from 6 to 15 (5 sets)
Flyes: 4x12 (or whatever until positive failure) with minimal rest
Inc Db: Same as above
Seated Db military: Same as BB Bench
Lateral Raise: Same as flyes
Machine Press: Same as above
Incline Triceps Extension: Same as BB Bench
Diamond Pushups: 2-3x Failure

By the time I got to shoulders, my body gave up. I went for the 60s, which I could do easily, but my body refused to push. My muscles did not really fail, I didn’t even feel them failing but almost my nervous system decided not to fire anything.

Am I still clinging to my ego and going (relatively) too heavy? Will my CNS adapt to this volume? Should I gradually increase volume? This type of training is so alien to me…

[quote]Lakkhamu wrote:
For most of my life of lifting I’ve done powerlifting and got fucked up really bad. Now I try to train for looks. After failing miserably for 2 months, I asked a tried and true natty from our area to build me a program. He said that since I’m so used to low volume and heavy weights, I need to let go of my ego and train for high volume. He built me a program and it kicked my ass. Here’s what today looked like:

Flat BB Bench: Pyramid Down from 6 to 15 (5 sets)
Flyes: 4x12 (or whatever until positive failure) with minimal rest
Inc Db: Same as above
Seated Db military: Same as BB Bench
Lateral Raise: Same as flyes
Machine Press: Same as above
Incline Triceps Extension: Same as BB Bench
Diamond Pushups: 2-3x Failure

By the time I got to shoulders, my body gave up. I went for the 60s, which I could do easily, but my body refused to push. My muscles did not really fail, I didn’t even feel them failing but almost my nervous system decided not to fire anything.

Am I still clinging to my ego and going (relatively) too heavy? Will my CNS adapt to this volume? Should I gradually increase volume? This type of training is so alien to me…[/quote]

you will definitely adapt to the volume after a while

If you are not hitting the prescribed reps, then you’re going too heavy. It’s really that simple. Here’s a very basic example of the approach you should take with a program like this:

Say you’re supposed to hit 5x10 on every assistance exercise you have. If you can hit 5x10 at 40lbs, then next session go up to 5x10 at 45lbs. You only increase the weight once you can hit the reps, if you don’t then you need to keep using that same weight for next session.

Hope this helps.