04-21-2015, 08:11 AM
I'm currently coming off of a 12 week blast of Mountain Dog training. Great programs and I've had success but I've always felt that frequency was more ideal for a natural trainee, in fact full body routines have always been my favorite. Today I started the tier 1 basic program. I was more just trying to get my template down this week and planned on moving to tier 3 for my "official" start. After today's workout I plan on sticking to tier 1 for awhile. I've trained high volume for Awhile now so on paper tier 1 looked extremely low volume to me. The one thing I didn't take into account was the training to absolute failure and how taxing it really is. By the time you work up to your max "working" set to failure I've done 5 or 6 sets of "warmups". In regular volume training, or in my last blast Mountain Dog training, those "warmup" sets I count for total volume. For instance on squats for a typical volume day I might go
Barx10
135x10
185x10
225x10
275x10
295x8 not total failure
Most people would consider that "high volume" when paired with say leg press, same working up style, leg ext 3x10, leg curls 4x10 or whatever. I would do this leg routine one time per week.
Today's leg workout for example which would be considered "low volume"
Leg press:
1-45 per side x 12
2-45 per side x 12
3-45 per side x 12
4-45 per side x 12
5-45 per side x 13 total failure. In between sets of the leg presses I was doing the same type of work up sets with leg ext and leg curls working up to 1 max set of each using the 2:00 min rest protocols. SO on paper were calling this 1 "working set" of leg press, leg extensions and leg curls, but those who have lifting awhile know those "warmup" sets do account for total volume.
I think this is where the "volume" guys and the "HIT" guys, say training DC or fortitude are doing roughly the same volume but calling it different things. In the squat example above the "volume" guy might call that 5 sets whereas the "HIT" guy might call that 1 set.
Something I've thought about for awhile and would like opinions on it.
Barx10
135x10
185x10
225x10
275x10
295x8 not total failure
Most people would consider that "high volume" when paired with say leg press, same working up style, leg ext 3x10, leg curls 4x10 or whatever. I would do this leg routine one time per week.
Today's leg workout for example which would be considered "low volume"
Leg press:
1-45 per side x 12
2-45 per side x 12
3-45 per side x 12
4-45 per side x 12
5-45 per side x 13 total failure. In between sets of the leg presses I was doing the same type of work up sets with leg ext and leg curls working up to 1 max set of each using the 2:00 min rest protocols. SO on paper were calling this 1 "working set" of leg press, leg extensions and leg curls, but those who have lifting awhile know those "warmup" sets do account for total volume.
I think this is where the "volume" guys and the "HIT" guys, say training DC or fortitude are doing roughly the same volume but calling it different things. In the squat example above the "volume" guy might call that 5 sets whereas the "HIT" guy might call that 1 set.
Something I've thought about for awhile and would like opinions on it.