Low volume for solid strength and mass gains

[gusto77]

TweetWanted to share a low volume/ high intensity training program I used in my younger days to pack on strength, size, and push past plateaus. I'm not claiming originality on this method obviously as bigger and better guys like Metzger and Yates used similar approaches. I wanted to share it though for potential younger less experienced guys on here who may be looking to make some significant strength gains or maybe for guys who have just never tried it, have hit plateaus, and just need something new. One thing I've always believed in is the adage that everything works but not everything works forever.
Let me start by saying that if you try this type of work out and have any significant amount of experience you may not feel like you're getting a great work out at first... and in some ways I actually believe you're not. Having used this method quite a bit I don't believe that they are all that great in the long term for deep muscle stimulation and quality muscle gains. What I do believe though is that they are great for pushing past strength plateaus and in the short term for mass and strength gains. At 26 years old, using this approach, I was able to get up towards a fairly lean 200 pounds with a max bench of 365 and max deadlift of 465 before I ever touched gear... not too shabby for a 5'6" dude. As with anything, genetics, a good quality mass/ strength diet, supplement usage, and other variables will help determine how well it works for you.
The program can be tailored to fit your desired training schedule (3 on/ 1 off, 4 on/ 1 off, 5 on/ 1 off, etc, etc) and your cardio level can be adjusted to fit your conditioning needs (job, sports, etc). The idea is to train extremely heavy; typically 4- 6 reps for basic/ compound movements and 6- 8 reps for isolation exercises. Each exercise will consist of only 1- 2 working sets with each set pushed as close to absolute muscle failure as possible. For bigger muscle groups I generally did 3 or 4 exercises and 2 for the smaller ones. After initial failure is reached at the desired rep range for each exercise I used forced reps, drop sets, etc to push on to absolute failure for the set. If you've ever read Dorian's articles he apparently didn't like drop sets and forces reps but I think the added intensity is needed... at least for me it was. I recommend 2- 3 minutes rest between sets and exercises. Using these methods I was typically able to add between 5- 20 pounds to each lift every week. Once you plateau on this plan I recommend using your new found strength gains in a high volume training plan as your muscular endurance may have suffered a bit and to get back to that deep muscle stimulation. Here's a sample split and sample workouts follow. As with any program I stuck to the basics but didn't do the same workout over and over again:

Mon- Chest and Biceps, 20 min light cardio
Tues- Legs
Wed- Cardio and abs
Thurs- Shoulders and Triceps
Fri- Back, 20 min light Cardio
Sat- Cardio or Rest
Sun- Rest

Chest: Warm up
Bench Press- 1-2 sets/ 4- 6 reps to failure
Incline Dumbbell Press- 1-2 sets/ 4- 6 reps to failure
Incline Dumbbell Flyes- 1-2 sets/ 6- 8 reps to failure
Biceps: Barbell Curls- 1-2 sets/ 4-6 reps to failure
Incline Dumbbell Curls- 1-2 sets/ 6-8 reps to failure

Legs: Warm up
Barbell Back Squats- 1- 2 sets/ 4-6 reps to failure
Leg Presses- 1-2 sets/ 6- 8 reps to failure
Straight Leg Deadlifts- 1-2 sets/ 4-6 reps to failure
Calf Raises or Presses- 1-2 sets/ 6-8 reps to failure

Shoulders: Warm up
Barbell Presses (I liked doing them standing with a power clean at the beginning for a little bit added workload)- 1-2 sets/ 4- 6 reps to failure
Arnold Presses- 1-2 sets/ 6- 8 reps to failure
Shrugs- 1- 2 sets/ 4-6 reps to failure
Triceps: Close Grip Bench Presses- 1- 2 sets/ 4- 6 reps to failure
Weighted Dips- 1-2 sets/ 4- 6 reps to failure

Back: Warm up
Pull ups/ Weighted Pull ups/ or Wide Grip Pulldown depending on ability- 1- 2 sets/ 6- 8 reps to failure
Bent Barbell Rows- 1-2 sets/ 4- 6 reps to failure
Hammer strength Rows- 1- 2 sets/ 6- 8 reps to failure
Deadlifts- 1- 2 sets (following good warm up)/ 4- 6 reps to failure

[animal87]

TweetI used to always do heavy low reps, only diff. i did more sets. I guess my workouts are like a bodybuilding power lifting mix

[BABY1]

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[6p6]

TweetGood post