High volume to low volume...

[JonM81]

Hey everyone, I started reading IA's posts on BB's forum and decided to look into his ideas more. I agree with alot of the things he says as I have been in the gym about 8 years. I have never tried a low volume routine until today. I saw somewhere his top 5 workouts favorites and chose the first one actually. He mentions no one does. I did however go with the 3 day split as I just finished up an 6 week 4 day split with pretty high volume. Below is the split im going with. Im not sure if this is the routine I need tho, I am 5'9" at 178lbs and probably at 15ish% bf. I only have minimal fat around my mid section. My bi's/tri's are right under 16". My diet is pretty clean with alot of protien and whole wheat carbs and decent fats. I dont think I am a true "hardgainer" but I am looking to gain some decent mass without "bulking" fat along with it. Anyway great forum and below is the workout I am going to try. IA is right about not feeling like I did enough. Thanks for any advice/suggestions.

Here is another Hardgainer Style Routine done three days a week. TRUE hardgainers will do MUCH better on the two-day, as will many lifters with fairly good recovery.


Day One:
Dips or Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12


Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Heavy Abs 3 x 10


Day Three

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Pull-Troughs, Glute/Ham Raises, or Reverse Hypers

[JonM81]

I also wanted to ask what other people like to do for exercise on off days. I like basketball and sprinting. Is this not a good idea with a low volume workout?

[Sik]

I do few forms of cardio on my off days. Swimming, basketball, and walking.

Sprinting im not sure of, have to ask IA

[Joe]

I think cardio should be implemented but it hsa to be worked in gradually... I box 3x a week for 1.5 hours intensly... no hurts to my gains what so ever.

[JonM81]

What kind of rest breaks should I be doing inbetween work sets?? should they remain the same whether I am doing sets of 6 reps or sets of 10 reps... Also, should I be doing warm up sets befor each different exercise, even if its 10-12 reps?? Ive been currently resting 2-3 min between working sets and about 30sec-1min between warm ups... and only doing warm ups beore heavy low rep work... Thanks again...