High Intensity VS High Volume Training

Hi Guys I have been wondering what you all think about High Intensity VS High Volume Training and which one is the most followed. Below is an example of what my current training looks like which gategory would you all say this falls under High Intensity or more High Volume I feel its a mix of both. If anyone has any pointers would be great thanks.

Training routine :



Monday: Chest & Calves



Chest:

4 different exercises with 3-4 sets per exercise with reps between 6-10



Calves:

2 different exercises 3-4 sets per exercise with reps between 12-15



Tuesday : Back & Abs



Back:

4 different exercises with 3-4 sets per exercise with reps between 6-10



Abs:

2 different exercises 3-4 sets per exercise with reps between 20-25



Wednesday : Legs



Quads:

3 different exercises 3-4 sets per exercise with reps between 8-12



Hamstrings:

2 different exercises 3-4 sets per exercise with reps between 8-12



Thursday : Shoulders & Traps & Calves



Shoulders:

4 different exercises with 3-4 sets per exercise with reps between 6-10



Traps:

2 different exercises 3-4 sets per exercise with reps between 6-10



Calves:

2 different exercises 3-4 sets per exercise with reps between 12-15



Friday : Arms & Abs



Arms:

3 different exercises 3-4 sets per exercise with reps between 6-10 ( I superset 1 bicep movement with a tricep movement)



Abs:

2 different exercises 3-4 sets per exercise with reps between 20-25



My first set is always light and is a warm up set there after I start going into the heavy weights. I generally train with as heavy weight as I can go with as strict form as possible. I will do as many reps as I can with good form and maybe the last 2 reps I will cheat a bit with my form. I also practice negative reps when I can feel my muscle is near failure I will do the last rep or 2 as negative reps. I also sometimes do drop sets on some of the exercises generally as a last set I will make it a drop set and also do negative reps on the last 2 reps of the drop set. That’s my training in a nut shell any advise hear will be appreciated thanks a mil.

its pretty much both.anything above 10-12 becomes high volume..i always recon that 4-10reps is optimum for strength and size....

Thanks DJ do you think this is a good training schedule however?

yea it looks like a very standard split but keep that weight heavy and keep the reps a lil lower and make sure u are failing on exercises between 4-7 reps...read up on the max ot way of training...and then apply those rules and principles to your work outs...u will find major growth

SWEET shot dude will check it out!!!

Ok read up on max ot looks pretty good just dont know if only doing 2 working sets is enough to get you to grow? Also read somewhere on a forum some say while you on gear it is difficult to over train so a bit more volume in terms of sets is not a problem and will only do you good. Any opinions would be great thanks

of course it is possible to over train using gear,dont let any one lie to u on that! that book works well,look at saizen he has been doing it for 3years etc and he is one huge mofo

Ok read up on max ot training and been applying those rules first exercise i do 3 to 4 warm up sets light weight for around 12 reps just to get the blood pumping. Then still with my first exercise i move onto the heavy stuff. I do 2 to 3 sets of heavy weights for 3 different exercises targeting a specific muscel i try push for 3 heavy sets per exercise keeping reps at no more than 6 and 7 at a max i make sure the weight is heavy enough to fail at 6 or 7 reps. I dont warm up on the other 2 exercises as it is i waste of time just go straight into the heavy stuff. I do i totall of between 6 to 9 heavy sets of the muscel i am working trying to aim closer to 9. I dont practise forced reps or negative reps etc as i read this only fatigues the muscel and does not overload it. Rest periods between sets are a bit longer 2 min between sets. The only problem is that i find i dont get as much of a pump training like this and kind of feel like i should of done more after i am done training. Has anybody else experienced this while following max ot principals? And would i still get results if i dont get such a pump thanks.

I'm also starting Max-OT today, I'm following the principles on the ast-ss.com site. According to them, you should start getting a pump once your muscles adapt. I did something similar to Max ot 2 years ago, and I remember getting good pumps after a while training like that.

@n3rd thanks for the feedback. Do you remember if you got any good gains when you last went on max ot

It wasn't max ot, basically I did 4 sets of 6 reps max as heavy as I could, and yes I did build better then, my strength also increased way faster than it does now. Where are you getting your max ot info from? I don't want to stick to just one viewpoint (although ast-ss.com is very good)

Just researched on google and most sites i went to said pretty much the same thing

I gained about 5kg in 6 months using Max OT, no juice and 4 - 6 reps as it says.

@stripflow did you stay on max ot the whole 6 months or cycle a bit with another training style? If you got such good gains with max ot why did you change? I have read that one can not stay on this method of training for long periods of time normal cycle is 12 weeks i have read. Why would you only keep this going for 12 weeks when it seems to work so well as what i have heard?

At the bottom of the pdf the guy gives you a 6 month training program. I used that and I am gonna do it again for another 6 months. So I havent stopped it

@stripflow would i be pushing my luck if i asked you to email it to me to EMAIL ADDRESS REMOVED i would really like to check it out thanks.

@stripflow are you out there helloooo lol.

hey bud

u can download the max-ot pdf e-book in the downloading section

Link here

Let me know if you get it, otherwise I dont mind email'ing it.

Shot got it !

Has any of you out tried HST programs. Read some good testimonies.

www.hypertrophy-specific.com/hst_index.html