hey guys, made a new topic to hopefully get some concrete answers. need your wisdom in this scenario.
atm im basically doing a simple routine, no program whatsoever but kind of adhering to strength gains for now. here's a sample using incline db press as of last week;

workout A
50lbs x 12 - warm up
60lbs x 10
72lbs x 8 (till failure)
83lbs x 5 (till failure)

it has given me good results so far, increased 10lbs poundage over the last month or so. now im planning to alternate some sort of volume training using maybe 90% of my 5RM max sort of like this;

workout B
50lbs x 12 - warm up
60lbs x 12
72lbs x 12
72lbs x (till failure)
72lbs x (till failure)

i doubt i would be able to achieve 12 reps on all the 70lbs lifts, but nevertheless i would be training until i reach 12 reps for all the sets. my question is would it be a good idea for me to alternate workout A and workout B every week?

Your answer is FST-7.
Its combine the strength Training and Volume

.

This post has been edited by hoxy: Jun 13 2012, 09:46 PM

What if I train to be strong first, then train for volume? Back and forth ,

Will both aspects improve when cycled ?

Somehow i felt that volume training improves my strength, last time when i was on strength routine, i can hardly push 184lbs squat to 6 reps, and now i can push to 8 and after that i still can perform dropset.

This is exactly the point im trying to get answers for. Thanks man

I've always trained for volume all this while. And you've personally seen me benching. Strength will come.

From my experience, I did strength training for few weeks then I change to high reps training.. But after some time, i cant carry that so heavy weight which happen to be so heavy that i barely can lift..

but DL, as newbies, should we aim for volume as well ? light and heavy is pretty relative.

my bench is my worst lift, can only bench 120lbs for 3x5, progress has been really slow, got up 5 pounds in like 1 month. So are you saying that i should aim for weights that i can do for 10-12 reps, and then naturally strength will come ?

i started BB'ing with my bunch of friends, so naturally i followed their routine, 3x10 for all exercises. after i started training solo, i expanded my sets to 5x8-12. i plateaued during this period and only started moving once i started doing less than 8 reps on the final sets. of course in between i had form fixes and injuries which set back my weights back 50% or so.

i might be overthinking this heh. heading over to the gym now, i'll post by results for the incline chest press since its chest day .

Think about it. Both Mr Olympias Ronnie Coleman and Jay Cutler started from powerlifting and bodybuilding backgrounds respectively. And look at how incredible their physiques are.

Yup, u sure punch it when you bench . Like you've said, it was time for me to move on with HV, and I did. Seeing some decent gains here

hang on
volume training means more sets kan?

some people gain strength at superhuman speeds, some people may do the right thing but damn muscle cells just wont give in and perhaps increase 5lbs per month
but do post your updates mike
i'd like to see how the switching goes

This post has been edited by gtoforce: May 19 2011, 02:20 AM

switching was epic fail haha.
incline db press:

50lbsx12
60lbsx12
70lbsx10 (would have failed the next rep)
70lbsx10 (failed at 8)
70lbsx10 (failed at 7)

flat BB press:
50kgx12
60kgx12
70kgx10 (next rep would be failure)
70kgx9(fail at 5)
70kgx8(fail at 5)

followed by cable fly (4 sets) and hammer strength (4 sets, pancit straight) chest press.

had a rare training partner today so i could do forced reps. but i definitely found out i suck at high reps. considering training volume up before going for strength but i dont know if its a good idea.

oh yeah, i was about to ask this as well, volume as in same sets, higher reps, or more sets, with low reps. I assumed it's the former

well, not necessarily. i can do 10x3 and its still gonna be a strength routine. rep ranges around 10-15 are considered volume, for me at least.

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Added on May 26, 2011, 10:38 pm

This post has been edited by mikehuan: May 26 2011, 10:39 PM

reviving a dead thread with something relevant for reference. looks like i wasnt the only one with this problem..

a thread from tnation. good read;

tnation thread