This week’s workouts have been exceptional. I specifically want to cover the last two workouts in this post. This will include yesterday’s leg workout and this morning’s shoulder workout. The highlights are going to be high volume workouts and taking less rest between sets.
High Volume Leg Workout – 4/27
This was yesterday’s leg workout. I went with the old school 10 x 10 training style, also known as German Volume Training. I was doing a lot of this style of training towards the end of last year and had really good results. It’s especially a great method for leg workouts.
- Leg Extensions: 10 x 10
- Leg Press: 10 x 10
- Seated Leg Curls: 10 x 10
- Squats (plate-loaded): 3 x 10
- Stiff Leg Deadlifts: 3 x 10
- Seated Calve Raises: 10 x 10
High Volume Shoulder Workout – 4/28
Although I didn’t do a ton of exercises for shoulders, I performed more sets than usual. Shoulder day is usually quick for me. My shoulders have always been a stronger point. Not to mention you kind of hit them with chest and back. Despite that, I still train them with intensity. And my rest periods between sets were about 45 seconds.
- Barbell Shrugs: 5 x 12
- Lateral Raises: 5 x 8
- Hammer Strength Behind the Neck: 5 x 12
- Pec Dec Reverse Flyes: 5 x 12
High Volume Workouts – More Sets
I’ve tried so many workout methods over the years. And I just finished a short season of shorter, more intense workouts. But I’m back to training with more volume now. And looking back, I always end up going back to higher volume workouts.
Training for building muscle calls for pumping more blood into the muscle. This expands the muscle. Arnold and his fellow bodybuilding comparisons grasped this. In Arnold’s words, ‘The pump is good!’
High volume workouts aren’t for everyone. But I would challenge you to try it if you haven’t.
Less Rest Between Sets
I want to talk briefly about taking less rest between sets. This concept goes hand-in-hand with high volume workouts. If you’re pumping out more sets, it’s a god idea to take less rest between sets. This increases the intensity of your workout. It also helps you get in and out of the gym at a decent time.
Less rest between sets also kick-starts your metabolism. This obviously helps you burn more fat during your workouts. So it’s kind of the best of both worlds; building muscle and burning off the unwanted stuff.
I’m looking forward to training arms tomorrow morning. I may not do as much volume training in regards to sets. But I do plan to integrate some techniques like drop sets and rest-pause sets.
Train with Passion
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