Low weight and high volume

[Demondosage]

I recently started to train with low to moderate weights with just 30 seconds rest intervals. I'm dieting and actually gaining a few lbs and getting bigger. It's a serge nubret style and it's working well. I'm surprised with the results. A tone else notice gains from quick rest intervals?

 

[Gbro]

I've had luck with that in the 12-15 rep range.

 

[Skull]

I love the high intensity method. It gave me the most growth compared to all the years i was trying to go as heavy as i could. Not until i finally gave up with all that ego lifting bs an started going for hypertrophy....I really started to blow up in the gym. My reps are usually within the 16-20 range with only 15sec rest intervals then its back at it. I get a killer swole doing it like that!!!

 

[gr8whitetrukker]

I recently started to train with low to moderate weights with just 30 seconds rest intervals. I'm dieting and actually gaining a few lbs and getting bigger. It's a serge nubret style and it's working well. I'm surprised with the results. A tone else notice gains from quick rest intervals?

How light are you actually going? How much you leaving in the tank each set?

 

[gr8whitetrukker]

I love the high intensity method. It gave me the most growth compared to all the years i was trying to go as heavy as i could. Not until i finally gave up with all that ego lifting bs an started going for hypertrophy....I really started to blow up in the gym. My reps are usually within the 16-20 range with only 15sec rest intervals then its back at it. I get a killer swole doing it like that!!!

Thats not high intensity at all
High intensity is a proportion of your 1 rep max. The closer you are to that. The higher the intensity

What you are describing is very low intensity

 

[Sk8man101]

When I do high reps I add them to the end.
I like 10 sets of 10 "drop sets"

 

[Skull]

Thats not high intensity at all
High intensity is a proportion of your 1 rep max. The closer you are to that. The higher the intensity

What you are describing is very low intensity

At that rep range it works for me an at the end of the day wether its technically high or low intensity....It gets the job done an its where I feel the best at

 

[Kgkle]

Because i only have 30min to an hour to work out now I usually do as short as rests as I can but I do high weight low reps I love this and I'm growing like a monster right now stretch marks and everything. I do switch it up and take it slower when I have more time.

In the end it's what ever your body likes the most to grow.

 

[Ironlord]

When I train for size I never rest longer than 30-45 seconds between sets and do a lot of drop sets, super sets, and have a lot of Tut in my sets.

Training for strength my rest periods are around 2-3 minutes.

 

[Demondosage]

How light are you actually going? How much you leaving in the tank each set?

For example.normally I can get to 120-125's on incline DB presses, but heaviest I go lately is 85's.

 

[Demondosage]

I cannot to beyond 85's because my rest is so short

 

[gr8whitetrukker]

For example.normally I can get to 120-125's on incline DB presses, but heaviest I go lately is 85's.

How much extra volume are you applying to make up for intensity?
I always struggle with this on pump style training. There isnt ever any defined parameters

 

[JC456]

I tend to move between shorter and longer rest periods per block. Neither is definitively better for growth, but the change of stimulus from block to block is good.

 

[Demondosage]

How much extra volume are you applying to make up for intensity?
I always struggle with this on pump style training. There isnt ever any defined parameters

Most muscle groups are around 8 sets total and I'm working each muscle twice a week lately. I figured that when I go back to low volume HIT I'll respond better to it. Also, my joints needed a break which was why I switched to this lately

 

[gr8whitetrukker]

Most muscle groups are around 8 sets total and I'm working each muscle twice a week lately. I figured that when I go back to low volume HIT I'll respond better to it. Also, my joints needed a break which was why I switched to this lately

Quick workouts then

 

[gr8whitetrukker]

Im gonna try my best to give this a shot
Been looking at Serge's regimens for over an hour now
Itll take some restraint thats for sure

 

[Demondosage]

Im gonna try my best to give this a shot
Been looking at Serge's regimens for over an hour now
Itll take some restraint thats for sure

Yea, his stuff was pretty insane but he trained pretty light, I think for bench presses he normally stayed around 185 lbs, maybe 225 at most. He was the king of volume, like almost twice as much as Arnold

 

[gr8whitetrukker]

Yea, his stuff was pretty insane but he trained pretty light, I think for bench presses he normally stayed around 185 lbs, maybe 225 at most. He was the king of volume, like almost twice as much as Arnold

If you dont mind could u post how your splitting everything up?

 

[gr8whitetrukker]

So this is Serge Nubret's training regimen:

Monday + Thursday: Quads (20 sets), Chest (32 sets)

• Squats – 8 sets of 12 reps
• Leg Press – 6 sets of 12 reps
• Leg Extension – 6 sets of 12 reps
• Bench Press – 8 sets of 12 reps
• Flat Bench DB Flyes – 6 sets of 12 reps
• Incline Bench Press – 6 sets of 12 reps
• Incline DB Flyes – 6 sets of 12 reps
• Incline DB Pullovers – 6 sets of 12 reps

Tuesday + Friday: Back (26 sets), Hamstrings (16 sets)

• Chin Ups – 6 sets of 12 reps
• Behind the Neck Lat Pull Downs – 8 sets of 12 reps
• Lat Pulldowns to the Front – 6 sets of 12 reps
• Barbell Bent-Over Rows – 6 sets of 12 reps
• Lying Leg Curls – 8 sets of 15 reps
• Standing Leg Curls – 8 sets of 15 reps

Wednesday + Saturday: Shoulders (24 sets), Arms (2 x 8 supersets), Calves (16 sets)

• Behind the Neck Barbell Press – 6 sets of 12 reps
• Alternate DB Front Raise – 6 sets of 12 reps
• Barbell Upright Row – 6 sets of 12 reps
• Cable Lateral Raise – 6 sets of 12 reps
• Barbell Curls superset with Triceps Pushdowns – 8 sets of 12 reps
• DB Curls superset with Triceps Dips – 8 sets of 12 reps
• Standing Calf Raises – 8 sets of 12 reps
• Seated Calf Raises – 8 sets of 12 reps

Sunday: Rest or abs training


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What would be a better way to split that up to hit everything 2x a week? As its laid out above its not real possible for me to do. I tried it for
the first time this morning and Back alone took me 1hour even with 30 sec break between sets. He recommends doing AM & PM workouts but again, not real possible in my situation.

Lets see what everyone thinks

 

[Demondosage]

Ok, what I do is primarily stick to that schedule but anything that is 8 sets I'll only do half of, then half of the other sets for the same muscle. Ok, so on lat pulldowns I'll do like 4 sets in front, 4 to the back, l will do like 3 sets of the chins as opposed to 6.

The chest and quads is too much in one day for me so I do a chest day to itself and I'm still dedicating a day for legs to itself. That's my biggest modification. It's simply.not a realistic approach for anyone with a job, family, etc. But I'd say if you cut the sets in half and keep the rest phases brief you will still get very good results. I'll take a day here and there off or good forbid I get set back a day