Want To Pack On Some Size? Follow This Volume Workout
Depending on your goal there may be a time when all you want to do is pack on some size, packing on big size doesn’t necessarily mean lifting the heaviest weights in the gym.
No, it is about controlled repetitions and volume sets, not throwing yourself around like a epileptic as seen in this video…
I personally tend to favor high weight and low reps, it just works for me best and I enjoy being very strong, however, sometimes when I am playing rugby I would prefer the extra stamina required for 80 minutes of game time.
Take a look at this workout below, follow the sets and repetitions for extra size.
BACK
1-Arm Lat Pulldown
3 sets x 15 reps
Reverse-Grip Cable Pulldown
5 sets x 12 reps
Rest 30 seconds between sets.
Grip the bar with your palms facing you (supine).
One-Arm Dumbbell Row
3 sets x 12 reps
Pause at the top of each rep for 2 seconds.
“Charles Glass-Style” Hammer High Row
4 sets x 12 reps
In a Charles Glass-style high row, hold the dumbbells in front of your waist in a prone grip (so your palms face you) and raise them to chest height.
Superset: 4 sets x 12 reps
A. Wide-Grip Cable Rows (Use pulldown bar)
B. Rope pullovers
Rest 45 seconds between supersets.
Back (Hyper)extensions w/ Hands Behind Head: 3 sets x 15 reps
Be sure to go slowly on this move. Don’t go too far past a neutral spine—your lower back will get a perfectly good workout without flinging your torso up.
Dumbbell Shrugs
4 sets x 20 reps
CHEST
Standing Cable Flye
7 sets x 15 reps
Rest 30 seconds between sets.
Incline Flye
4 sets x 12 reps
One-Arm Incline Press (alternating from full extension)
3 sets x 10 reps
Flat Dumbbell Press (palms facing each other)
3 sets x 12 reps
Chest Superset: 4 sets
A. Flat Dumbbell Flye (12 reps)
B. Pushups to failure
Rest 45 secs between supersets.
LEGS
Barbell Glute Bridge
4 sets x 12 reps (hold last rep for 10 seconds)
Single-Leg Leg Extension
3 sets x 20 reps
Leg Press
4 sets x 25 reps
Rest 90 seconds between sets.
Walking Lunges
3 sets x 24 reps
Vertical Leg Press
3 sets x 20 reps
Rest 60 seconds between sets.
Single-Leg Lying Leg Curls
4 sets x 15 reps
If your gym doesn’t have a lying leg curl machine, you can substitute with a standard seated leg curl.
Glute-Ham Raises
4 sets x 8–12 reps
> Increase Natural Testosterone Production
> Build Slabs Of Muscle
> More Energy
> Increase Strength
> Improve Overall Well Being
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