Making the changes, but DAMN!!

[The Dude]

I've taken Nuk, Chris', and everyone elses advice and I'm struggling to up the carbs as well as total calories. I've also switched from a HIT DC style training to a volume based one. Shit! I don't know how you guys can do so many sets. I recover after a couple days, but I haven't been this sore in as long as I can remember. Some bodyparts are also dramatically weaker after the first working set. I'm going to give it a fair shot, but it blows me away that the majority of people train this way!

 

[nuknuk]

yeah man just push through it, and adjust the weight as needed. Dont let get in your head.

 

[h8tr3d]

whats your new workout schedule look like? Im curious, and would like to switch things up for myself too.

 

[The Dude]

whats your new workout schedule look like? Im curious, and would like to switch things up for myself too.

This week has been
Day 1
Chest
Cable Crossovers 3 sets very strict
Incline DB 3 sets
Incline Flyes 3 sets
Biceps
Barbel Curl 3 set
DB. Curl 3 sets
Hammer Preacher 3 sets
Calves
Donkey Calf raise 3 sets
Calf Sled 3 sets

Day 2
Back
Strive Lat Pulldown 3 sets
Strive Row 3 sets
One Arm DB row 3 set
Traps
Hammer Shrug 3 sets
DB shrugs 3 sets

I had to take 2 days off in between due to the soreness. Going back today for Shoulders and triceps. I try to get as pumped as possible then do very aggressive stretching.

 

[h8tr3d]

This week has been
Day 1
Chest
Cable Crossovers 3 sets very strict
Incline DB 3 sets
Incline Flyes 3 sets
Biceps
Barbel Curl 3 set
DB. Curl 3 sets
Hammer Preacher 3 sets
Calves
Donkey Calf raise 3 sets
Calf Sled 3 sets

Day 2
Back
Strive Lat Pulldown 3 sets
Strive Row 3 sets
One Arm DB row 3 set
Traps
Hammer Shrug 3 sets
DB shrugs 3 sets

I had to take 2 days off in between due to the soreness. Going back today for Shoulders and triceps. I try to get as pumped as possible then do very aggressive stretching.

whats that style of traing called, and whats the protocol your doing every week? It looks like you hit a couple bodyparts in one day?

 

[LeatherHead]

I've taken Nuk, Chris', and everyone elses advice and I'm struggling to up the carbs as well as total calories. I've also switched from a HIT DC style training to a volume based one. Shit! I don't know how you guys can do so many sets. I recover after a couple days, but I haven't been this sore in as long as I can remember. Some bodyparts are also dramatically weaker after the first working set. I'm going to give it a fair shot, but it blows me away that the majority of people train this way!

That made me laugh out loud for real! :satan: Dude, I am currently doing 1 warm up set, then 3 working sets per exercise. For example on my chest day, I do 4 sets on the pec-deck to try to pre-exhaust and pump up some. Then I do 4 sets of incline dbs or bb, then 4 sets of decline bb, then 4 sets db flyes, then 4 sets of cable x-overs. That concludes chest day, unless you count the 5 sets of abs and 25-30 mins of cardio afterwards.

I do chest/abs on Monday, back/calves on tuesday, shoulders/abs on wednesday, legs/calves on thursday, and arms/abs on friday. Then on saturday and sunday I just do abs and cardio.

 

[The Dude]

whats that style of traing called, and whats the protocol your doing every week? It looks like you hit a couple bodyparts in one day?

I have no idea what its called, its just a drastic departure from what I normally do. So far with the recovery time I've been experiencing I'll only be training each bodypart once every 9 days or so. I find that totally unacceptable given my AAS intake, but I try to listen to my body. Grouping of bodyparts will probably change, but ya I like to do at least two per session.

 

[big in vegas]

I don't know how sore you're getting, but just from me thinking about it. If you had a separate arm day or something, you might've been alright after day one simply because you exhausted your biceps in day 1 then wanted to do back (which includes a lot of biceps contraction) in day 2. I'm not saying this would've made a drastic difference, but it might've at least allowed you to still do back without it hurting too much. My split has always pretty much been Chest on Monday, Back on Tuesday, Shoulders on Thursday and Legs on Friday...I've never been a big fan of doing a separate arm workout, just picked a random day and threw in some quick exercises. My arms are decent size for my body and they get plenty of training from all the compound movements. That's just a thought though, I'm sure you'll find something that works great for you though, good luck

 

[The Dude]

I actually took 2 days off after Day 1 before doing Day 2 and I was good. Tried only taking 1 day off after Day 2 and that didn't work. So far it looks like a 1 day on, 2 days off.

 

[LeatherHead]

I actually took 2 days off after Day 1 before doing Day 2 and I was good. Tried only taking 1 day off after Day 2 and that didn't work. So far it looks like a 1 day on, 2 days off.

Maybe you're just experiencing the "newness soreness"? Because you're switching it up on your muscles and doing something completely different. I'd say stick with it, bro, and push through the pain, as long as it's just sore muscles from being worked, and not an injury. After a couple of weeks you probably won't get sore like that anymore. But I have to say, I wish everyone took 2 days off when they were sore. The gym would be empty and I could get my workout done faster! lol

 

[dreww]

are you going to failure on all sets? i do about that much volume, but only go to failure on the third and last set.

im with you, max pump and stimulation is the goal.

 

[The Dude]

are you going to failure on all sets? i do about that much volume, but only go to failure on the third and last set.

im with you, max pump and stimulation is the goal.

I warm up then first set is relatively heavy... or very heavy if I feel good and am going to beat my previous best. The two following it are much lighter very strict peak contraction sets to get as much blood in the muscle as possible. So all three will be to failure.

 

[dreww]

its just funny you say 9 sets for a muscle is high volume.

to me, 'high volume' is like 20 to 30 sets per bodypart. i dont like doing that type of volume.

 

[CH3NO2]

Dude=Pussy

 

[The Dude]

Dude=Pussy

I do what is requisite for muscle growth and not a bit more.

 

[Shaptown]

its just funny you say 9 sets for a muscle is high volume.

to me, 'high volume' is like 20 to 30 sets per bodypart. i dont like doing that type of volume.

that is the stupidest shit i have ever heard....

20 sets for any body part is downright overtraining and you can expect that to be detrimental in terms of gains and recovery.

i would expect a dumb fuck like NAIR to suggest some stupid shit like that, i have a feeling you are kidding though?

 

[nuknuk]

that is the stupidest shit i have ever heard....

20 sets for any body part is downright overtraining and you can expect that to be detrimental in terms of gains and recovery.

i would expect a dumb fuck like NAIR to suggest some stupid shit like that, i have a feeling you are kidding though?

I train with that many sets and always have, so Im going to have to disagree with you on that.

 

[The Dude]

I train with that many sets and always have, so Im going to have to disagree with you on that.

You have incredible recovery ability. Given my current doses, food, sleep, etc, I'm very unhappy that this is taking such a huge toll on my body.

 

[21juggernaut]

I train with that many sets and always have, so Im going to have to disagree with you on that.

to be honest I have always grown better with more sets too. Sometimes my workouts last 2 hours and I notice I'm stronger then too. I've tried to follow the low sets high intensity 30min workout and I get weaker and smaller, and not more cut. maybe my intensity isn't high enough for the 30min workouts. IDK

 

[big lifter]

that is the stupidest shit i have ever heard....

20 sets for any body part is downright overtraining and you can expect that to be detrimental in terms of gains and recovery.

i would expect a dumb fuck like NAIR to suggest some stupid shit like that, i have a feeling you are kidding though?

i used to train this way atleast 20 sets. works well i made great gains, recently though ive been doing only about 9-12 sets on big muscles and up to 9 on smaller ones and am still growing. there are pros and cons to every type of training. if anybody tells you that they can train with high intensity while doing 20 + sets, then they havn't done a real high intensity program before. but then again if somebody thinks that you wont grow off less intense high volume training, then obviously they havnt done a good high volume program..
there are alot of different ways to force your body to grow. and all types of training can be manipulated to give different results, for strength, size, endurance.. etc.