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waygookin 03-05-2013 07:08 PM

Too little volume?

I am currently eating around 500 calories above tdee. Also, I am currently doing a 3 day fullbody routine every week.

Example: Monday: flat bench, pull ups, shoulder press, upright row, dips, curls, leg ext, leg curl, machine leg press, calf raises.

Wed: Incline bench, lat pull down, s press, upright row, dips, curls, leg ext, leg curl, machine leg press, calf raise,

etc, etc.

So is this too little volume for gaining muscle on my calorie surplus? I do a 5x5. I don't want to have the extra calories going to waste/fat. I am using a note book to track so that I can go up in weight as often as possible. I

I am thinking, after watching this video: *edit* I can not post URLS yet but the video titled Help! I Am Skinny And Want To Build More Muscle - BBOD #119 by this forums owner.

that I should do 4/5 sets with as many reps like he suggested. Would that be better? Or doing drop sets one week and then the next week doing a 15 sec rest after the last set then going for extra reps. Or, do I need to switch to a 4 day split? I really like the 3 days of weights as it fits nicely in my schedule.

Also, I will do cardio a couple times per week when it warms up.

Any thoughts are appreciated. Thank you.

MikeM 03-05-2013 07:30 PM

No would be a general answer. More info on your goals and experience would help in figuring out what's best for you though.

That said, 5x5 volume is great for most people, epsecially newer lifters if that is what you are. And as long as you are progressing in weight on the lifts, you are adding muscle which it sounds like you are. No need to change unless you stop progressing.

Same goes for changing programs, sets, reps, rep styles (drop sets, timing rest, etc.). No need to change anything as long as you are progressing.

I don't know your goals, but the only thing I would change is the examples you gave look like you will make a lot of progress with your upper body, but perhaps not so much with your lower body. You could consider squats and deadlifts instead of machine leg stuff. Those heavy type lifts stimulate a lot of muscle growth in your lower body where machine lifts might not be.

But take that with a grain of salt too. If you are happy with your gains, then don't change a thing.

Good luck, sounds like you're getting it done.

Goat 03-05-2013 08:54 PM

Starting Strength

SecondsOut 03-05-2013 09:13 PM

You'll get a lot of responses here, but you can also try asking Bearded Beast directly in his Q&A thread:

Off Road 03-05-2013 10:11 PM

I agree with Mike. If possible I'd include some barbell or 1 arm dumbbell rows, squats, and some form of deadlift. Replace the smaller exercises you are doing with some of the bigger ones being recommended. Think about training economy on a 3 day full-body routine. But, 5x5 is plenty of volume as long as you are giving it a good effort and progressing.

waygookin 03-06-2013 12:35 AM

I should have been more detailed in my original post, so my apologies.

I can not squat or dl due to 2 herniated discs. If I did the next day I would likely not be able to get out of bed. With what I do now there is minor soreness but nothing like what those would cause.

My goal is to just get bigger. I am around 140lbs right now. 5'5 but 29 yrs old. Tired of looking like a 12 yr old. So I want to get up a little muscle then shred up later in the summer. And, as stated, I am eating around 500 cals over TDEE and I am loosely tracking macros. Trying to eat clean with minimal junk.

As for experience I have done workouts before. Then I did crossfit for like 6 months and had good (imo) strength gains. But I am pretty sure my last attempt at a max DL is what hurt my back. (I was at 365lbs going for 375 I think) Form was pretty solid until that attempt and I think I just used my back like an idiot.

But I am just starting back due to nursing my back. I am also going to incorporate a serious flexibility/stretch routine in as well for my back and overall flexibility.

leefarley 03-06-2013 03:33 AM

you are eating ? enough, but you cant squat or deadlift that could be the problem....just my observation.

Off Road 03-06-2013 08:42 AM

Okay, you can't squat or deadlift because of injury, fair enough.

But you really need a way to strengthen your back, your routine is very unbalanced in that area. You could try one-legged squats or hip belt squats, 1 arm dumbbell rows, back raises, and leg curls. Alternate that with your other day of leg presses, leg extensions, etcetera. A strong back is a healthy back!

Like I mentioned earlier, 5x5 is a good, proven system for building size and strength. There is really no reason to switch that out for something different right now. If your lifts are increasing and your weight is rising, then just stay with what you have. Trust in the process.

waygookin 03-07-2013 07:25 PM

Yea, it sucks not to DL and squat. I know those are two key workouts to mass. But for now I have to not use them.

I will def try to add in more back exercises. I totally forgot about one leg squats. You mean like a pistol right? like this?


Off Road 03-07-2013 07:45 PM

Google Bulgarian Split Squats

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