Many of you may have read a recent post on how I train the 5-3-1 way. This one is about the other time I experienced training but with lighter weight and higher volume. Let’s just say that after a 3 month period, I missed training the 5-3-1 way so much that I returned to it. Let’s just also say that I’d much prefer squatting 107.5kg or deadlifting 155kg rather than squat 30kg at 4 sets of 12. Training fundamentally should be based on your goal, your ability and of course sometimes just for pure pleasure. So when I made the switch to train with high volume, it was simply because I needed a change; I was becoming a bit bored with my training and I wanted to try something new. This is how I got on….
So it was my best friend Charlotte that introduced me to this particular programme (Mark Carroll’s). When I first looked at it, I couldn’t imagine doing 4 sets of 12 on anything, let alone squats, hip thrusts and RDLs! A part of me thought well it could technically be easier because by going lighter, I wouldn’t feel too burnt out right? Wrong. Hand on heart it was the hardest way of training to date. So hard that as soon as I started the programme, I developed Plantar Fasciitis in my feet due to the overload and that was particularly painful!
I certainly got stronger whilst on the programme and initially my biggest concern was losing strength on my main compounds, especially for when I returned to my 5-3-1 way. In the end, it didn’t make a difference at all. In fact, it was amazing to see that I was building strength on these big compounds like hip thrusts with higher reps (eg 15) and my endurance certainly improved.. You know you’ve fatigued the muscle to its max when the last few reps feel reallyhard-so watch out for this if you do train this way. You build more muscular endurance with this method, but just note to build more muscle mass, the low rep heavier weight approach is better.
I got the worst DOMS by the end of the first week and the burn in executing the exercises was unbearable. During my rest periods I would feel as if I’d run a marathon, I was SO out of breath and at times I had to remind myself that I wasn’t doing cardio!
Here is an example of 2 leg sessions that I did over the course of the first 3 weeks. Give it a try if you dare!
LOWER BODY SESSION
A1. Kas Glute ridge (4 sets x15 reps)
B1. Back foot Elevated Split Squat (4 sets x15 reps)
C1. Back Extensions w/ Dumbbell (4 sets x15 reps)
D1. Lying Leg curl (3 sets x12 reps)
E1. Leg Press (feet high) (3 sets x15 reps)
E2. Cable Kickback (3 sets x15 reps)
LOWER BODY SESSION
A1. Barbell RDL (4 sets x12 reps)
B1. Dumbbell alternating Reverse Lunges (4 sets x12 reps)
C1. Single Leg Dumbbell Hip thrust (4 sets x15 reps)
D1. Leg Extension ( 3 sets x15 reps)
E1. Pulsing Cable Kickback (3 sets x15 reps)
E2. Cable Abduction (3 sets x15 reps)
Obviously, this is a small snippet of the programme and admittedly, I did tweak a few exercises along the way to suit the time I needed to train for. Nonetheless, it was certainly a learning curve! So, however you decide to train, as long as you’re progressing, keep going. But, if you are someone that usually follows the low rep, high weight method, do give this a try just to see how you find it. Personally a combination of both is beneficial.
Need a Coach for programming? DM me @natashakostalas @antonkostalas today.
Comments