I've gained 10 pounds of muscle in one month doing low volume high frequency training (natural)

[7zyzz7]

I do a 2 day split meaning half my muscle on day 1 and the other half on day 2, and repeat, ill take rest days when i feel burned out and cant go up in reps or weight on a workout. I only do 1 2 or 3 sets depending on the muscle group. I always warm up before i do my "all in" sets. I stick to the 12-22 rep range. For example yesterday I did quads, i do each one separately because I can focus more. I did 85 lbs x 30 and 115 lbs x 10 to warmup each quad, then i did my working sets of 130 lbs x 17 for each leg, i felt like doing 2 sets so i upped the weigh to 145 and did 145 lbs x 10 reps for a total of 2 working sets. Thats my entire quad workout, ill hit quads again tomorrow either 1 or 2 sets just like i did yesterday and try to up the rep or the weight (progressive overload). This is the most anabolic split known to man. The key to low volume training is hitting a muscle more frequently, Im gaining so much muscle its insane.

 

[lordgandy2000]

I do a 2 day split meaning half my muscle on day 1 and the other half on day 2, and repeat, ill take rest days when i feel burned out and cant go up in reps or weight on a workout. I only do 1 2 or 3 sets depending on the muscle group. I always warm up before i do my "all in" sets. I stick to the 12-22 rep range. For example yesterday I did quads, i do each one separately because I can focus more. I did 85 lbs x 30 and 115 lbs x 10 to warmup each quad, then i did my working sets of 130 lbs x 17 for each leg, i felt like doing 2 sets so i upped the weigh to 145 and did 145 lbs x 10 reps for a total of 2 working sets. Thats my entire quad workout, ill hit quads again tomorrow either 1 or 2 sets just like i did yesterday and try to up the rep or the weight (progressive overload). This is the most anabolic split known to man. The key to low volume training is hitting a muscle more frequently, Im gaining so much muscle its insane. View attachment 2060881View attachment 2060882View attachment 2060883View attachment 2060884View attachment 2060885View attachment 2060886

 

[7zyzz7]

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