High Volume Training Routine
Arnold Schwarzenegger, Sergio Oliva and Lou Ferrigno are perfect examples of successful bodybuilders that got their mass and muscle separation by doing high volume training. High volume has now been studied extensively by sports science and they recommend doing tri sets or giant sets to get the best return from high volume training.
In normal volume training you should ONLY rest after the super-set, giant set or tri set has been completed. You would then fully recuperate for about 2 or 3 minutes and then repeat. Normally one would start by not resting at all between sets.
But below we have listed a high volume back workout and a high volume leg workout which you should rest about a minute after each set. As you will see yourself it is still high volume so you will get the full benefit of achieving muscle separation while you burn plenty of calories and get the EPOC after-burn affect to continue burning calories for up to 72 hours after the workout.
We have only selected 2 workouts training on different days where you would be doing back with biceps and legs with shoulders or something similar. It is important to note that the drop-sets mentioned below should be done by lightening the load and not reducing the rep count.
High Volume Back Workout
Chin-ups 1 set of 20 reps to failure
Wide-grip lat-pulldowns (drop-set) doing 5 sets of 8 to 15 reps
Wide-grip seated cable rowing drop set doing 5 sets of 8 to 15 reps
Reverse-grip pulldowns (drop-set) 4 sets of 10 reps
Close-grip seated cable rowing (drop-set) 4 sets 10 to 12 reps
Straight-arm pull-downs with 3 seconds concentric and eccentric 4 sets of 10 reps
Single-arm neutral-grip D/B rowing 4 X 15 reps on each arm
D/B deadlifts 4 sets of 12 reps
T-Bar rowing 4 sets of 10 reps
Wide-grip lat pull-downs using 21's doing 7 reps at the top ROM, 7 reps at the bottom ROM and 7 reps using full ROM
High Volume Leg Workout
Leg extensions 6 sets of 30 reps
Leg press 4 sets (drop-sets) of 10 to 20 reps
Walking lunges 4 sets of 40 feet
Barbell squats 8 sets of 10 reps using a drop set as you reach fatigue
Stiff-legged deadlifts 4 sets of 8 reps
Leg curls using a Swiss ball 4 sets of 12 reps
Single-leg Romanian deadlifts 4 X 8 reps
Calf raises on leg press 5 sets of 20 reps