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Old 03-17-2011, 07:53 AM   #4
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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I have been analyzing a lot of my training aspects while on the road, including set volume and workout structure.

Set Volume

9 weekly sets per major bodypart x 7-8 reps (average) per set = a total of 63 to 72 weekly reps. Multiply this over the course of 4 weeks (let's call this a month) and you get:

9 sets x 7-8 reps x 4 weeks = 252 to 288 reps per month.

With my A/B split I will be working every major bodypart only 1.5 times per week, or 6 times per this 28 day period (call it a month). This frequency is half of a conventional fullbody workout, but I am an advanced lifter and I feel the extra recovery for my CNS, joints, whatever really pays off.

Week 1: ABA
Week 2: BAB
Week 3: ABA
Week 4: BAB

So, looking at the monthly rep volume of 250-290 (rounded), my challenge was to keep the volume despite the decreased frequency. So, here's the math for major bodyparts:

250-290 reps divided by 6 workouts equals roughly 40 to 50 reps per workout.

What I have decided to try is an 8x5...8 sets x 5 reps. Now I know this sounds like a crazy amount of volume, but the first 3 sets will be working warmup sets and is really no different than my current warmup structure.

So in reality this is on the lower end of volume compared to what I have been doing. My 8 set structure will look something like:

Set 1 - 40% of working weight x 5 reps.
Set 2 - 60% of working weight x 5 reps.
Set 3 - 80% of working weight x 5 reps.
Sets 4 to 8 - Working weight x 5 reps.

(more coming)
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