Low volume training

[Ash]

Has anyone ever tried low volume training?

Something like Mike Mentzer's heavy duty training or HIT where only a single work set is done to failure or beyond failure using rest-pauses, negatives or forced reps etc.

I would be curious to hear any feedback.

Thanks

Ash

[ExpensiveUrine]

Wow, didn't see this thread.

Here you go.

http://www.wannabebigforums.com/showthr ... hlight=HIT

[Ash]

Thanks for posting that link, I really appreciate it.

[ExpensiveUrine]

You're most welcome.

Hopefully it'll shed some light on H.I.T, as well as other training methods (e.g. Periodizaton) and perhaps allow people to make few adjustments to their training.

Good read none the less. Glad you enjoyed it.

[Varven]

Interesting read.

ive been contemplating low volume training but was afraid to approach it as I was making some gains on high volume. Im probably going to try it over the next 2/3 weeks and see what results I can get.

Not sure if its going to have good results on a inexperienced lifter like me !

[Marcus]

I've been following DC Training since January & I'm loving it.

It took a few months to really get the hang of it & to learn all of the principles but now I think I've got it 95% sussed. I'm now concentrating on the diet side of things & have made some major changes. The diet side has been testing because it is based around high amounts of protein & strategic use of carbs & fat. I thought I was eating a lot before but this is getting crazy. There's nothing like dry reaching while eating tuna first thing in the morning!

My weight is now 92kgs - up from 87kgs in Jan. Bodyfat has gone up a little but not as high as my last bulk.

In my last 7 week blast my squat has gone up 15kgs (135kgs for 9 reps), & deads are getting up there too (170 x 8reps followed by 180 for 4 reps). I'm now crusing for the week to give my body a bit of a break.

I gave DC training a go because I felt like my gains were stalling. I was handling heavy weights for multiple sets & I felt like my body wasn't coping. Even though DC is a lot more intense, my body is happier & I'm gaining again.

I will start a journal one of these days...

[Pseudonym]

I gave DC training a go because I felt like my gains were stalling. I was handling heavy weights for multiple sets & I felt like my body wasn't coping. Even though DC is a lot more intense, my body is happier & I'm gaining again...

Can you expand on that? The reason I haven't done much low volume stuff is because my joints start to complain under the heavier weights. But are you saying DC is actually easier on the body?

[Marcus]

Yes I have found it easier on my body. Before I was doing multiple set workouts (15-20sets per bodypart). I made good gains as a beginner training like this - no doubt about it, but I felt my training had become stale & gains minimal.

I am handling heavier weight now, but for some reason I find since I only have to fire up & concentrate on one big set, my body handles it better. Extreme stretching is part of the program too & this has helped a lot. I'm pretty sure i had a CNS problem when I look back now. I also take a week "cruise" after every 6-7weeks of "blasting".

Of course the other side of the coin is the diet. DC keeps this pretty secret but I have picked up a fair bit from various boards. It's based around extreme eating or protein. Not mixing carbs & fat together, olive oil, & rinsing that ground beef.

I hope this makes sense. There's a shit load of information & tips regarding this training.

[Ash]

Can you expand on that? The reason I haven't done much low volume stuff is because my joints start to complain under the heavier weights. But are you saying DC is actually easier on the body?

I would say low volume training is definitely easier on my joints even though the weights are going up all the time and in most cases, I am lifting heavier than I have in years. I think it's a combination of the joints not being pounded over multiple sets, strict form and the extreme stretches.

Marcus is right about the diet - the training is so damn harsh that it beats my ass into the ground in 5 weeks but I think that's because I am stuffing up the diet badly. If I was getting the recommended amount of protein, I am pretty sure I would be doing a lot better and wouldn't have had to drop to straight sets only with no rest pauses.

[Marcus]

Now that I have the training style basically sorted I've been really trying to concentrate on my diet. The amount of protein & food can get uncomfortable at times, but with the carb cutoffs & more strategic use of carbs, I don't have the bloated look that i'm used to.