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Control's Low-Volume Routine
By Control
This is a low-volume routine that I came up with a few years back. I've found it to be very effective. I have anybody who's just starting out lifting or who hasn't lifted in a long time do this routine. I also have anybody who has been over-training do this routine (after a two-week break). Finally, I still use this routine myself once in awhile, especially when I come off a long cycle (and all my cycles are long).
It's really simple:
Mon:
Squats alternate with deadlifts
Rows alternate with pull-ups
Thur:
Incline dumbell press alternate with dumbell military press
Weighted dips alternate with Close-grip bench
Sets are as follows: 1 warm-up set (real light weight)
Up to 3 "feel" sets (each set heavier than the last)
1 heavy set (This set, and only this set is to total, complete failure).
Reps for the warm-up set are 12-20, feel sets are anywhere from 3 reps to 8, Heavy set is 6-8, except for squats and deads. For squats and deads you should get at least 10 reps.
On the last set there's a few things you can do to make sure you reach complete failure. 1. Have a spotter help you get an extra 2-3 reps 2. Do a drop set 3. Do a rest-pause set.
The keys to making this work are:
- DO NOT take any set except the heavy set to failure
- DO take the heavy set to TOTAL failure! If you half-ass the heavy set you won't see gains. Well, you might. But not like you will if you treat that heavy set like it's life or death.
- Still eat like you're training 5-6 days a week.
- For close-grip bench it's not as close as most people go. About shoulder width. Too close and you'll wreck your wrists, plus we still want to involve the chest.
- You have to do pull-ups to get a wide back. If you're not strong enough to do a nice wide-grip pull-up with good form, get a spotter or use that pull-up/dip assist machine. Your goal should be to do full ROM pull-ups with weight hanging from your waist.
- A little extra warming-up is fine as long as it's real light. On thursday I would do some light-weight pushdowns to warm up my elbows. On Monday I would ride the bike for 10 minutes if I'm squatting or do a set of hyper-extensions if I'm deadlifting.
- You can make surprising strength gains on this routine and you should push yourself to lift heavier each week (even if it's just a tiny bit).
If you're thinking "How can I grow lifting twice a week?" all I have to say is; try it. It may not work forever, but then nothing does. If you do this routine with intensity and eat like you should you'll be amazed at how much you can grow off a low-volume routine....
By Control
This is a low-volume routine that I came up with a few years back. I've found it to be very effective. I have anybody who's just starting out lifting or who hasn't lifted in a long time do this routine. I also have anybody who has been over-training do this routine (after a two-week break). Finally, I still use this routine myself once in awhile, especially when I come off a long cycle (and all my cycles are long).
It's really simple:
Mon:
Squats alternate with deadlifts
Rows alternate with pull-ups
Thur:
Incline dumbell press alternate with dumbell military press
Weighted dips alternate with Close-grip bench
Sets are as follows: 1 warm-up set (real light weight)
Up to 3 "feel" sets (each set heavier than the last)
1 heavy set (This set, and only this set is to total, complete failure).
Reps for the warm-up set are 12-20, feel sets are anywhere from 3 reps to 8, Heavy set is 6-8, except for squats and deads. For squats and deads you should get at least 10 reps.
On the last set there's a few things you can do to make sure you reach complete failure. 1. Have a spotter help you get an extra 2-3 reps 2. Do a drop set 3. Do a rest-pause set.
The keys to making this work are:
- DO NOT take any set except the heavy set to failure
- DO take the heavy set to TOTAL failure! If you half-ass the heavy set you won't see gains. Well, you might. But not like you will if you treat that heavy set like it's life or death.
- Still eat like you're training 5-6 days a week.
- For close-grip bench it's not as close as most people go. About shoulder width. Too close and you'll wreck your wrists, plus we still want to involve the chest.
- You have to do pull-ups to get a wide back. If you're not strong enough to do a nice wide-grip pull-up with good form, get a spotter or use that pull-up/dip assist machine. Your goal should be to do full ROM pull-ups with weight hanging from your waist.
- A little extra warming-up is fine as long as it's real light. On thursday I would do some light-weight pushdowns to warm up my elbows. On Monday I would ride the bike for 10 minutes if I'm squatting or do a set of hyper-extensions if I'm deadlifting.
- You can make surprising strength gains on this routine and you should push yourself to lift heavier each week (even if it's just a tiny bit).
If you're thinking "How can I grow lifting twice a week?" all I have to say is; try it. It may not work forever, but then nothing does. If you do this routine with intensity and eat like you should you'll be amazed at how much you can grow off a low-volume routine....
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