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Originally Posted by Anuj
3.) Intensity was fucking high.. i finished this AND my ab training in 1 hour..!
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I wouldn't call that a high intensity workout.
Your max squat is what, something around 230 lbs? You worked at around 90 lbs for 2 sets of 20. I don't even think that is 40% of 1 RM (Rep Max). That is decidedly LOW instensity. You are getting into the realm of what is called "endurance" work; really at the edge of what will stimulate 2A fibers and really getting into slow twitch or "oxidative" fibers. (But even so not at a rep range to really exhaust them).
Nothing wrong with some high rep work once and a while. But if you want to get big then you must RAISE the weight and therefore lower the reps.
Same thing with bench. Your max bench is somewhere around 195 lbs? Your working around 100 lbs for 3x5 reps. That's (I'm estimating) around 52 or 53%. Anuj, you could probably go well over 12 reps comfortably with that. For a 3x5 you need to up the intensity considerably.
Either I am very confused about you numbers or there is a very simple reason why you thought the workout was "splendid". It was splended like a walk in the park is. I don't know about your other numbers but at those ranges I talked about a great pump is probably about all you got out of it.
I know you love volume. But volume is not a replacement for intensity, and intensity is not your perception of how hard you work and is certainly not all about bringing down the rest periods. Volume and intensity are interelated. As volume goes up (total amount of work) intensity must come down, and vice versa. But both have to be "optimized" in order to bring results.
Look in the bodybuilding glossary in the training section (sticky) and study these terms.
Why do you think OVT is called what it is?
I'm sure you probably know this, but it is possible to do 50 or even up to 100 reps without even touching the larger fast twitch fibers if the weight is low enough. At that range you may get the slow twitch fibers to grow a little, but then again, probably not. (And they are small with a limited capacity for growth). By the time you are able to actually engage the fast twitch at an ultra low weight, guess what, too late, your done. Althought that is great for increasing oxidative capacity (throught mitochondrial density and vascularity, etc.).
I know that is an extreme example but I used it to make a point. The point is the load needs to be optimal. This all goes into what Kane was saying in that other thread.
Now with the Waterbury Method, he recommends 80% of 1 RM for both the 10 x 3 and 4 x 6. Even if you were to stick with your HWM, you can't just raise the volume and lower the intensity ad infinitum and expect that to work.
I think you need to, first, get back to basics and learn about the nuts and bolts of a basic bodybuilding routine. The relationship between volume, intensity. Otimal rep and set ranges for the methods you are interested in.
You also need to go back to where you read about all these rep set parameters and different methods and read them THOROUGHLY. Make sure you understand them backwards and forwards before you launch into something.
With all that said, I have no problem with what you are trying to do. I just think you need to adjust loads and raise the intensity, even if that means cutting the total sets. Consider, once you do that, whether you can maintain the workload, and keep up the frequency, high frequency being one of the keys to a total body routine.