Wave volume training.

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WAVED VOLUME
Many people do great on volume routines. Many have never been able to get volume to work for them in the least. By waving the volume you can get a volume responder to do MUCH better both in terms of size, and strength. And can very often get guys that have NEVER been able to make gains using volume do extremely well. This is only one of an endless number of possible variations, and one that is not the best wave for guys with poor recovery ability. For guys with less than good recovery more weeks should be spent on lower volume and the ramp up should be fairly steep, and only held a few weeks. If you are creative you can do a lot with this system and get size gains you were never able to get on lower volume in some cases. I could post 10 sub-styles. But you probably get the basic idea. The wave loading can be peaked, and dropped back down immediately, or waved back down slowly. Waving it back down slowly is best done with a shorter, steeper duration ramp.

Waved Volume
WEEK 1-2
Day one Sets Reps
Bench Press 2 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 2 sets 8 reps
Dips 2 sets 10 reps
Lateral Raises 2 sets 12 reps

Day Two
Overhand Grip Pull-Down/pull-up 2 sets 8 reps
Chest Supported Row, or Cable Row 2 sets 8 reps
Dumbbell Curl 2 sets 8 reps
Grip Work Your Choice 2 sets 10 reps

Day Three
Rack Deadlifts 2 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 2 sets 10/15, 15/30 reps

WEEK 3-4
Day one Sets Reps
Bench Press 3 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 3 sets 8 reps
Dips 3 sets 8 reps
Lateral Raises 3 sets 8 reps

Day Two
Overhand Grip Pull-Down/pull-up 3 sets 8 reps
Chest Supported Row, or Cable Row 3 sets 8 reps
Dumbbell Curl 3 sets 8 reps
Grip Work Your Choice 3 sets 12 reps

Day Three
Rack Deadlifts 2 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 2 sets 10/15, 15/30 reps

WEEK 5-6
Day one Sets Reps
Bench Press 3 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 3 sets 8 reps
Fly 3 sets 10 reps
Dumbell Overhead Press 3 sets 8 reps
Lateral Raises 4 sets 8 reps
Skull Crushers 3 sets 8 reps
Tricep Extensions 3 sets 8 reps

Day Two
Overhand Grip Pull-Down/pull-up 3 sets 8 reps
Supinated Grip Pull-Down/pull-up 3 sets 8 reps
Chest Supported Row, or Cable Row 3 sets 8 reps
Barbell Curl 2 sets 8 reps
Dumbbell Curl 2 sets 8 reps
Grip Work Your Choice 4 sets 12 reps

Day Three
Rack Deadlifts 2 sets 6-12 reps
Squats 2 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 2 sets 10/15, 15/30 reps

WEEK 7-8
Day one Sets Reps
Bench Press 4 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 4 sets 8 reps
Fly 4 sets 10 reps
Dumbbell Overhead Press 4 sets 8 reps
Lateral Raises 4 sets 8 reps
Skull Crushers 4 sets 8 reps
Tricep Extensions 4 sets 8 reps

Day Two
Overhand Grip Pull-Down/pull-up 4 sets 8 reps
Supinated Grip Pull-Down/pull-up 4 sets 8 reps
Chest Supported Row, or Cable Row 4 sets 8 reps
Barbell Curl 4 sets 8 reps
Dumbbell Curl 3 sets 8 reps
Grip Work Your Choice 4 sets 12 reps

Day Three
Rack Deadlifts 2 sets 6-12 reps
Squats 3 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 3 sets 10/15, 15/30

There are many variations on all these themes and one can truly most any trainee if modified for the individual.

Good luck and good training!

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