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  1. #1
    Registered User schoolstrength's Avatar
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    Too much volume for a 4 day push pull?

    Saw this on r/weightlifting by junkrat24 and saw that the dude had stated that it wasn't enough volume

    I responded to him and was surprised that he wasn't getting overworked and that I would suggest taking out a few of the compound exercises but it seemed to no avail

    What are your thoughts?

    Pull A

    3x8 Wide- Grip Cable Rows
    3x8 Close-Grip Lateral Pulldowns
    3x8 Close-Grip Cable Rows
    3x8 45 Degree Chin Ups
    3x10 Face Pulls
    3x10 Narrow-Grip Barbell Curls
    3x5 RDL
    3x10 Leg Curl

    Push A
    3x5 BB Incline Press
    3x5 DB Chest Press
    3x8 DB Overhead Press
    3x10 Decline Cable Flies
    3x10 Lateral Raises
    3x10 DB Overhead Extension
    3x5 Squat
    3x10 Calf Raises
    balls
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  2. #2
    Registered User leidenesLK's Avatar
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    I’d rather see an A/B with more variation. Drop a row and vert pull from the pull day and a hor push and vert push from the push day. Add another quad movement to this day too.
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  3. #3
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    There is no specific amount of volume that is considered “too much” for everyone nor should there be. When you try to set standards like that it could potentially cause people to hinder their own progress.

    What might cause someone to get burnt out could be another person’s warm-up.

    How much volume you do should be specific to you and your preference, not based off what someone else does.

    Just because someone is doing something that may be out of the norm of what the average lifter does doesn’t mean it doesn’t work for them.

    I see people who sometimes assume that just because someone is doing high volume it means they are not lifting with intensity and that isn’t true. There is a difference between someone who does high volume and responds well to it and is able to lift with intensity and make progress versus someone who is doing more sets just for the sake of doing more sets. Someone who cannot handle the volume may be sacrificing intensity, but that doesn’t mean that people who have adapted to higher volume and are able to recover and make progress aren’t lifting with intensity. That kind of assumption is ridiculous without actually knowing the full details of what the person is doing and how they are progressing over a period of time.

    Some people are able to progress well on higher volume routines, whereas some people it could be way too much and they could stall out on their progress and not be able to recover.

    When we consider extreme and aggressive high volume routines I sometimes think there is pushback because it isn’t what the general recommendations are to most people. But as you gain training experience and learn how your body responds to training and is able to recover you learn what works for you.

    Also just because something might not be totally supported by studies / research, doesn’t mean it isn’t an effective training method. It could mean for the average lifter it might not be appropriate, but for some people it might produce good results.

    This topic has been debated over and over and I personally believe that people need to actually try things out in the gym to learn how they respond to it, and by gaining that experience and essentially conducting your own “studies” on yourself you learn what works best for you.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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    [QUOTE=schoolstrength;1632625863]
    What are your thoughts?[QUOTE]

    Too much upper and/or not enough lower.

    No progression.
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    [QUOTE=paulinkansas;1632635013][QUOTE=schoolstrength;1632625863]
    What are your thoughts?

    Too much upper and/or not enough lower.

    No progression.
    My thoughts as well.

    But let’s be real, most guys only care about there upper bodies and most girls only care about their butts.
    Age: 28
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    Registered User air2fakie's Avatar
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    Originally Posted by schoolstrength View Post
    Saw this on r/weightlifting by junkrat24 and saw that the dude had stated that it wasn't enough volume

    I responded to him and was surprised that he wasn't getting overworked and that I would suggest taking out a few of the compound exercises but it seemed to no avail

    What are your thoughts?
    If he wasn't asking for feedback, then let him to do what he feels works for him and you do what works for you.
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  7. #7
    Registered User paulinkansas's Avatar
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    Originally Posted by air2fakie View Post
    If he wasn't asking for feedback, then let him to do what he feels works for him and you do what works for you.
    https://www.youtube.com/watch?v=0vRfvoZ0_BI
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  8. #8
    Registered User schoolstrength's Avatar
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    Originally Posted by air2fakie View Post
    If he wasn't asking for feedback, then let him to do what he feels works for him and you do what works for you.
    He was asking for feedback on the exercise selection, so I guess my feedback was a little off topic.
    balls
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