monday's workout

We are going to work on volume training this week.

Training with more volume will result in more frequent and deeper micortrauma or muscle fiber tearing. Microtraumas stimulate growth once rest, recovery, sleep and nutrition repairs the muscle. If you add volume in a way that keeps your recovery on point, it can produce added muscle and strength gains as well.

Training intelligently means planning your workouts so you can train as hard and as long as you can without overtraining. Some people respond very well to simply adding a few reps to each set or an extra exercise at the end of a session. Others may need to go as far as doubling thier work. Just make sure not to over do it.

Even when you add volume, you still need to begin your workouts with compound lifts such as the bench squat and deadlift. Pay attention to how increasing your volume affects these lifts, and plan your training accordingly.

How do you recognize if the extra volume is affecting your training?

Track your progress in writing. Keeping tabs on your volume and adjusting it based on your goals and results is important when looking for cause and effect relationships in your program.

A great way to increase volume is to ramp it up one week at a time and monitor your progress. This high volume workout this week features a few new training tools: the "total rep" concept of performing as many sets as it takes to do a fixed number of reps with a specific weight, some high rep finishers exercises for arms, chest and quads, a handfull of uncommon moves and two movement based exercises that'll help stimulate significant gains in lower body muscle.

For your bench press, bentover rows and squat sets you'll work up to a certain weight, then use that weight for your work sets, This is your bench mark weight

Doing high volume work on your compound lifts can kill you, so don't do this workout for more than 3-4 weeks.

Monday's workout
Bench 50 reps
DB bench 5x10-12
Hammer decline press 5x10-12
dips 50 reps
Ez bar curl 5x10-12
Hammer curl 5x10-12
Reverse curl 5x10-12
Band curl 100reps