Too Much Volume?

[4eyedfenix]

So I’ve been training training for almost year next month, and the results have been great. Down almost 40 lbs of what looks like fat, and been able to gain a bit of muscle. I have a question regarding my routine… one of my buddies is telling me that I’m doing too much volume for how much i go to the gym (5-6 times a week). I don’t necessarily feel “wrecked” the next day, although I do feel sore. If I feel too sore to train, I rest… so no real set rest days until my body says so. Here’s an example of my “Monday” routine… am I doing too much volume?

Monday

Overhead Press (Barbell)
Set 1: 95 lb × 5
Set 2: 95 lb × 5
Set 3: 95 lb × 5

Bent Over Row (Barbell)
Set 1: 135 lb × 10
Set 2: 135 lb × 8
Set 3: 135 lb × 8
Set 4: 95 lb × 8
Set 5: 95 lb × 8
Set 6: 95 lb × 10

Incline Curl (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Triceps Extension (Barbell)
Set 1: 40 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Incline Bench Press (Dumbbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 60 lb × 8
Set 4: 60 lb × 8
Set 5: 75 lb × 8 [Failure]

Bent Over One Arm Row (Dumbbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 155 lb × 10
Set 3: 175 lb × 10
Set 4: 195 lb × 10
Set 5: 215 lb × 10

Zercher Squat (Barbell)
Set 1: 95 lb × 10
Set 2: 95 lb × 10
Set 3: 135 lb × 8

Overhead Press (Dumbbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 8
Set 3: 50 lb × 8

Cable Fly
Set 1: 17.5 lb × 10
Set 2: 17.5 lb × 10
Set 3: 17.5 lb × 10
Set 4: 17.5 lb × 10
Set 5: 17.5 lb × 10
Set 6: 17.5 lb × 8

Edit: took everyone’s advice and started a more structured program yesterday. Completed day one of the “Raider” program by Bald Omni-Man(added some light reverse curls and hanging leg raises), and gotta say my arms are dead today lol. Hoping that this change in training gives me some better results! Thanks for your help/advice everyone…

Raider Day 1 (upper)
Tuesday, December 12, 2023 at 6:02 PM

Bench Press (Barbell)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 185 lb × 12
Set 3: 135 lb × 12
Set 4: 135 lb × 12
Set 5: 135 lb × 12

Reverse Fly (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15

Bicep Curl (Dumbbell)
Set 1: 25 lb × 15
Set 2: 30 lb × 15
Set 3: 30 lb × 15
Set 4: 35 lb × 10
Set 5: 35 lb × 10

Tricep Pushdown
Set 1: 50 lb × 15
Set 2: 50 lb × 12
Set 3: 50 lb × 12

Lateral Raise (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 8
Set 3: 30 lb × 8
Set 4: 25 lb × 8

Push Up
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Reverse Curl (Barbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 20
Set 3: 20 lb × 20

Hanging Leg Raise
Set 1: 10 reps
Set2: 10 reps
Set 3: 10 reps

 

[comyn7]

@4eyedfenix I would say you could get better results following an existing program such as those on the Boostcamp app.

Beginners can make progress doing just about anything, but you want to maximize that progress by using a well-designed program, training close to or to failure, and progressively overloading.

Reading between the lines, it does not sound like you’re doing any of those 3 things with this program.

 

[4eyedfenix]

@comyn7 Thanks for the input bud! I use the strong app so I’ll look for some existing program templates.

 

[askinghonestly]

@4eyedfenix If you like the full body stuff, hunt down Bald Omni Man's Berserk Method and try one of those variations. I'm really interested in trying it next year once I've finished my current homebrew program

 

[4eyedfenix]

@askinghonestly Thanks bud! I’ll definitely try to track that program down

 

[askinghonestly]

@4eyedfenix Btw, your physique looks great! Would never guess you're a beginner. I'd only jump routines if that's what you feel like you need to do to progress

 

[4eyedfenix]

@askinghonestly Thanks bud! I’m just wondering if I could make better progress by doing less, which is what my buddy said. Although I’m taking what he says with a grain of salt as he’s into “ego lifting” and he’s constantly hurting himself. But based on what everyone is saying, sounds like I could make the same or better progress with a more streamlined approach. I’ll try out a couple different “tried and true” programs to see how I feel, I can always go back to what worked for me if nothing else is better. Appreciate the help!

 

[muskieman]

@4eyedfenix If you're seeing progress then technically no.

Looks like alot of junk volume though.

 

[4eyedfenix]

@muskieman Definitely seeing great results, but if I can see the same or better results with less volume then I’ll switch things up. Thanks bud

 

[alexd23]

@4eyedfenix High(er) volume isnt inherently bad. If you're able to sufficiently recover by the next session, you're going good.

 

[canyor]

@4eyedfenix Shoulders, chest, arms, back and legs on day 1. What do you do on the other 4-5 days? As always, it's recommended that you follow a real program. Sometimes you don't know that you are overworked until something breaks so to speak.

 

[4eyedfenix]

@canyor Typically full body every session , and since I’m focusing on chest growth more than anything at the moment, I put in at least 2 sets of chest exercises to every session. This workout was my “back and shoulder“ day, and I have a few other templates that are leg, arm, and core focused… but like I said I try to do at least one set for each muscle group each session. I’m seeing good progress so far with these workouts, but definitely open to a new routine if I can get similar results with less volume. Thanks bud!

 

[bambamikesell]

@4eyedfenix That's not a "back and shoulder" program mate, it's close to full body. Muscle is built at rest, give them at least 48h of rest before exercising the same one again.

 

[4eyedfenix]

@bambamikesell Thanks bud! I did say it was full body (I do full body every session) just with a bit more focus on my back and shoulder. I’ll look for some programs that are more focused on specific muscle groups each session and see how I progress. I appreciate it!

 

[cooljunk]

@4eyedfenix looks like a lot to me especially 6 sets of row and 5 sets of incline bench and 6 of flies, but if your strength and size are progressing keep doing what you are doing

 

[4eyedfenix]

@cooljunk Thanks bud. Definitely progressing and getting stronger.

 

[gr3mlin]

@4eyedfenix Seems like your intensity is low so higher volume works. I say this because if your intensity was high you wouldn't be able to do the same weight for the same reps so many times in your workout. If you start to increase your intensity then I would look to lower the volume.

As for the exercise selection, there is a lot of overlap on this day. If you're already doing 6 sets of Barbell Rows you're better off moving your deadlift to another day as your erectors will already be worked. Cable rows over one arm rows might be better too for the same reason. Again, if you've already done OHPs, you're probably better off doing side raises as your other shoulder exercise rather than doing the same movement pattern with Dumbbells. The 6 sets of cable flys at the end does seem like junk volume though.

 

[4eyedfenix]

@gr3mlin Thanks bud… honestly intensity varies week by week. Some weeks I’ll do lower reps with heavier weight, trying to balance strength and hypertrophy. I’ll take your advice on switching up exercises for sure, although those cable flies at the end burn the shit out of my pecs and I love em… they aren’t leaving

 

[helen2002]

@4eyedfenix I was about to start listing all the things wrong with this and some improvements but honestly this is a mess dude. Wouldn't even know where to start.

Please just scrap this and start over from a basic upper program then start tailoring it after a few sessions.

 

[4eyedfenix]

@helen2002 Thanks hey I can’t be too mad at the mess since it’s helped a ton. I’ll start a new program tho