Busy, busy! Another crazy week! Really need a decent weeks training – It’s felt like when I have had the time, I’ve been ill or my kids have! I’ve been doing chins & press-ups intermittently and today squeezed in a GVT-esque Bench session to see how it felt after coming back from illness. Started with 30kg DB’s and went for sets of 10 with 60 secs rest. After 3 sets, swapped out for 60kg machine chest press for the other 7 sets as still felt a bit drained. Appetites on it’s way back though, so I’ll see how it goes tomorrow! Back on it – I hope
How many of you see people training multiple sets to failure at every angle possible for chest development? How many sets should people be doing of curls? Why perform squats, then leg extensions, then lunges, then several different calf movements when working legs?
We have been polluted with these ridiculous bodybuilding methods for years, and despite the fact that nobody ever seems to make much progress from these, we continue to train in the same manner. Men’s fitness magazines to this day push high volume training and splits as a good thing, yet any personal trainer who has been around for a while or bothered to do some research on more than just one type of training should be able to tell you otherwise (I say should, as I have encountered many a complete idiot in the industry as well as some very knowledgeable trainers).
I myself used high volume training and although I did gain some weight in the short-term, most of this was just due to increasing the amount I was eating, alongside what is affectionally termed ‘the beginner effect’.
I’m not saying that no-one will benefit from high volume, there’s plenty out there who have, but this is structured volume like GVT or otherwise – The type of high volume I’m talking about is the classic split – Let’s take Chest & Triceps as an example split – several sets of flat bench, followed by incline, decline, some flyes or crossovers and then onto tricep extensions, pushdowns and maybe some dips to follow. Sound like something you’ve seen? Has this person made significant gains in the last year? Most likely not.
If you want to get bigger or stronger, you need to increase the weight on the bar, or the number of reps your performing with that weight. Adding another 4 sets will not help if you’re still only managing 10 reps every session with that same weight. I read a great article the other day where the author wrote “What if someone added 20kg to the bar, put a gun to your head and said ‘do another rep!’ You’d do it!, how about if they said ‘do two more or I shoot your wife?’ Again, you’d do it. How many sets would you do at that intensity? and do you think you would then go and perform 5 more sets of a different exercise using the same bodypart?”
How many of us are working at that level of intensity? If you are training without a log book your holding yourself back already. It doesn’t matter what you’re doing if you’re not taking note and increasing the intensity with either weight or reps each time you hit the gym – how do you know your progressing? You don’t! Cut all the crap, get a log book, start writing it down and start adding some intensity to your workouts!