Skip to content
FREE SHIPPING ALL ORDERS - BLACK FRIDAY 30% OFF
Close

Featured Products

Vendor: Project AD
MATADOR – Glucose Disposal
Matador is the ultimate glucose disposal agent. It amplifies the anabolic effects of the master hormone insulin, driving nutrients forcefully towards the muscles for extreme growth and away from unwanted fat storage. Enhances muscular pumps during training sessions and oxygen delivery to muscles, promoting...
Regular price
$34.29
Regular price
$48.99
Sale price
$34.29
Vendor: Project AD
RAVENOUS – Digestive Support
The most comprehensive appetite-enhancement and digestive aid on the market, Ravenous stimulates your body’s hunger hormones and enhances nutrient utilisation. Helps to break down food more efficiently, enhancing nutrient partitioning in the process. Ideal for athletes looking to consume more calories, promote digestive health...
Regular price
$34.29
Regular price
$48.99
Sale price
$34.29
Vendor: Project AD
HEART + – Cardiovascular Support
The most comprehensive formula ever created for safeguarding the body’s cardiovascular system, Heart+ optimises the organ’s function and cleanses the body of harmful substances. Improves blood flow, supports your central nervous system (CNS) and enhances cell communication to maximise overall health. An essential supplement...
Regular price
$48.99
Regular price
$69.99
Sale price
$48.99
Cart
0 items

News

My Approach To Training Volume and Intensity

by Shopify API 24 Jun 2019

My current training split, my approach to training volume and intensity

Over the years I have done various amounts of different training techniques and styles. I really don’t believe that there is a “best” method, I think each style has its place and can be beneficial.

Now I’m not going to lie, I’m not a huge fan of the current progressive overload hype, this is just my personal opinion. I’m seeing more and more people chasing numbers and focusing on weight over form, it’s all well being strong but if you are not connecting or stimulating the muscle then what’s the point?! Another issue I have with this style is I’m seeing more and more bodybuilder become injured because they are simply trying to beat what the log book says, torn biceps and triceps etc.

My personal approach is to focus on contraction, connection, tension and stimulation. Our muscle only knows tension, it does not know a 70kg dumbell is a 70kg dumbell. Don’t get me wrong I’m not saying I never go heavy because I doc, sometimes my rep ranges go as low as 5 reps but if this is the case the tempos will completely change to make a lighter weight heavy. For example a incline press may be done with a 5 second negative 5 second pause 5 second positive and a 5 second contraction for 5 reps… this will itself make a relatively light weight extremely heavy.

For me now is about being smart and thinking long term. Last thing I need is any injuries, I have to think longevity and try to stay as healthy as possible whilst pushing my body. This means I have to train smart. Back in the day I was the guy trying to lift stupid amount of weight but I soon realized if I kept training this way there is no way I would see 30. I’d of been full

Of injuries. Be smart and be logical when training. Focus on your contraction and feeling every single muscle Fibre work. The key is your in control of the weight, focus on the muscle your using and never lose a single rep

My current training volume is pretty high but I’m a big believer in volume. I think I can help a great deal when it comes to getting lean and mean less actual time spent doing cardio. This prep I found I did very little cardio because my training volume was higher. This helped me stay much fuller and kept my legs big and full as I didn’t have to pound the treadmill. It also allowed me to eat much more food during prep due to a higher training volume. The key in my opinion is to keep training intense, push every session to the limit.

My current split as of now:

  • Day 1: Am Chest Pm Back
  • Day 2: Am Arms Pm shoulders
  • Day 3: Am quads, Pm hamstrings

I use this as a rotational 3 Days… I don’t have a specific rest day I simply rest when my body needs to. Some days if I don’t feel like doing my pm session because my body feels tired I’ll rest and just continue with the cycle. For me it’s about listening to my body when it comes to rest days. On average I’d say during this offseason phase I’m generally having one rest day per week but again this may vary depending on feel

The Am/pm split is tough but I’m seeing huge benefits in fullness and growth. I also believe this style is really helping my body utilize any food I give it and keeping me very solid and lean during this offseason phase

I’m very interested to see how my physique progresses over the coming months with this new style.

The post My Approach To Training Volume and Intensity appeared first on PROJECTAD.

930 x 520px

SPRING SUMMER LOOKBOOK

Sample Block Quote

Praesent vestibulum congue tellus at fringilla. Curabitur vitae semper sem, eu convallis est. Cras felis nunc commodo eu convallis vitae interdum non nisl. Maecenas ac est sit amet augue pharetra convallis.

Sample Paragraph Text

Praesent vestibulum congue tellus at fringilla. Curabitur vitae semper sem, eu convallis est. Cras felis nunc commodo eu convallis vitae interdum non nisl. Maecenas ac est sit amet augue pharetra convallis nec danos dui. Cras suscipit quam et turpis eleifend vitae malesuada magna congue. Damus id ullamcorper neque. Sed vitae mi a mi pretium aliquet ac sed elitos. Pellentesque nulla eros accumsan quis justo at tincidunt lobortis deli denimes, suspendisse vestibulum lectus in lectus volutpate.
Prev Post
Next Post

Thanks for subscribing!

This email has been registered!

Shop the look

Choose Options

Recently Viewed

Close
Edit Option
Close
Have Questions?
Close
Back In Stock Notification
this is just a warning
Login Close
Close
Shopping Cart
0 items
Close

Before you leave...

Take 10% off your first order

10% off

Enter the code below at checkout to get 10% off your first order

NEWORDER10

Continue Shopping
Recommended 3