Volume training for building muscle mass I Advice and tips I Volume 3/4

Author: Radim Koudelka

Training plan Videos

24.01.2023

3 minuty čtení

We have a new series of videos where Radim and I will show you how to put together a workout and meal with volume supplementation. In previous episodes, we've discussed how to build a meal plan and what that bulking supplementation might look like. However, none of this will work if we don't train properly. Training will give your body the right boost, so if you blow off training, the rest is useless if you're all about building muscle.

Radim has now opted for a Top/Bottom training plan for volume, which can be done 3 to 4 times a week, rotating the Top 1-Bottom 1 and Top 2-Bottom 2 workouts. This is a great way to target core areas and fine tune weaknesses. For example, with legs, it's great to split them into the front of the thighs and then the backs of the legs. By using rest breaks, we won't have to do as much work and then just pump up the muscles with an always complementary exercise per part. We've filmed these workouts before and you can check them out HERE for inspiration.

Training plan.

Exercise	Series	Repetition
Chest presses on the machine	2Z + 1RP	15, 15, 10-15
Deadlifts on counterbalanced pulleys	2N	15-20, 15-20
Shoulder pressures on the machine	2Z + 1RP	15, 15, 10-15
Bracing on counterweight pulleys	2N	15-20, 15-20
Pull-ups on machine	2Z + 1RP	15, 15, 10-15
Bottom pulley pull-ups with wide grip	2N	15-20, 15-20
Pulley pull-ups on triceps	3N	10-15, 10-15, 10-15

*N - normal series, *RP - rest pause, *Z- warm-up series

The best products to help you gain muscle faster I Supplementation I Volume 1/4

Kulturistika / Fitness Suplementy Videa

10.01.2023

3 minuty čtení

Trénink do objemu pro budování svalové hmoty I Rady a tipy I Objem 3/3

Recommended dosage of products by volume:

PRE-WORKOUT

100% New Pumper - Pumper is an effective pre-workout that you should definitely try if you really want to get the most out of your workout!!! The dose is 19g before training. Only on the training day.

INTRA-WORKOUT

CellTech creatine - a combination of creatine monohydrate and carbohydrates that triggers a post-workout insulin surge, transporting creatine directly into the muscles while quickly replenishing glycogen stores. The ideal training dose is one scoop (50g). I wouldn't worry at all about two scoops during a hard workout, I just don't recommend the two scoops during leg training. Hard in the stomach can lead to vomiting. Only on a training day.

POST-WORKOUT

Instant Mass Heavyweight - Heavyweight offers a special blend of carbohydrates without the additive content of simple sugars combined with protein. The base is a blend of high quality whole grain oat carbohydrates. The dose depends on how many calories you need to take in daily. I personally give 300g (two scoops) of this product by dividing my dose in two. One 150g immediately after training and the second dose of 150g during the day as a snack. It depends on what time you train. On non-training days as a snack.

New 100% Whey Protein - we use whey protein to boost the protein in meals such as various pink porridges or even in yoghurt or cottage cheese!! The dose should include 2 scoops (40g) in the mentioned meals or according to your daily protein intake.