My workouts have been nothing but high volume since my MuscleGenes.com report. Right now I am doing a burn set on the first set of all my exercises on any given workout. But I think this week I am going to kick it up a notch and move to doing a burn set on both the first & second set of every exercise.

I am doing 3 sets total per exercise right now. So by doing a burnset for the first two that would mean each exercise essentially has 9 total working sets and I do 3 – 4 exercises per bodypart. #NattyGains #HTH #SHFAthlete #EX3

Man that looks awesome. I'm interested to see how my body responds to high volume workouts. Afraid to steer away from my current workout plan just yet as I've only been doing it for 13 wks.

Allen

 Hey!! Scott its me Ankit Dey as per ur suggestion to post in ur forum i did it so plz take a look

I needed some help, I do a certain ab exercises of about 3-4 cysles and each cycle consisting of these exercises.1>Crunches(30 reps) 2>Lying leg lifts(20 reps) 3>bicycle crunches(30 reps) 4>cross crunches(30 reps) 5>V-situps(20 reps) 6>elbow plank(for about 1 minute). Ok I do about 4 cycles with 2 minutes rest between cycles. Am I going correct and plz tell me the schedule how often should I do it in a week as I herd that overworking makes ur muscle dead so plz look into at and plese email me:ankitdeyankitdey@gmail.com.And  also suggest me with a meal plan to pop up abs like u plz help

I am 16 years old an I have been working out freehand and not dealing with weights as my height is only 5'1".I am not dealing with weights as it may lead to stunt growth so my height gaining exercises are1> jump rope for about 1500 reps and some stretches. So will this help me to grow tall and hope u will reply as u always did. Thanks

Looks like a "serious" pump happening there, but just to clarify a couple things :

1) You mentioned 3-4 exercises, so from here I guess you would do the SAME thing on an incline bench (2 drop-burn sets, followed by 1 normal set)?

2) And from there, what 1-2 more exercises would you recommend? I was kinda partial to the "plate press", which you made a video of a while back (to get a good iso-pump going), but I suppose you could go to decline bench, or even low to high cable crossovers? Just looking for ideas for a FULL and "balanced" routine.

3) My other "concern" is that I do triceps on the same day (after chest), so I wonder how much I'd have left "in the tank" for triceps, after doing that chest routine?

But I'm gonna give it a try for sure!

HB

Well if you happen to give it a try, definitely let me know! Would love to see how burn sets affect your body man!

Glad you made your way over here my friend.

First thing.. you need to be a bit more organized with your data. For example, space things out like this as it makes it much easier to read the layout.

1. Crunches(30 reps)
2. Lying leg lifts(20 reps)
3. bicycle crunches(30 reps)
4. cross crunches(30 reps)
5. V-situps(20 reps)
6. elbow plank(for about 1 minute).

• Ok I do about 4 cycles with 2 minutes rest between cycles.

This looks like a great abdoinal routine.. You can do it 3 - 4 times a week.

What is your OVERALL goal? Muscle Gain?

Also, STUNTING GROWTH is a myth.

Do you have access to a gym? If not, what do you have access to?

For meal plan.... watch the video on the @mealplan page and when you come back here let me know what your calculations were for your macros (protein, carbs, fat)

Hey @Harley1962,

1. Yes, I will do this drop set on EVERY exercise
2. My following exercises are
   1. Incline Bench
   2. Decline BEnch
   3. Low To High Cable Fly
   4. High To Low Cable Fly
3. I do triceps with my biceps... however... its ok if you dont have much left as for muscle gain the goal is fatigue, not increasing weight. Lift as heavy as you can for the 15-20 total working sets :)

Keep training hard! #HTH

Great! Thanks for the response Scott. Not sure I could handle the sudden increase in volume, but I managed to get through it with flat and incline bench, then went to plate presses...since I still had triceps to do, I follow your entire "Tricep Terror" routine and I definitely feel tapped-out now...next chest day will substitute decline DB press & one of the cable fly exercises in place of the plate press. Of course I still do close-grip BB bench presses for all of my tricep workouts (which involves chest as well), so reaching fatigue isn't too much of an issue! Trying to limit rest periods to 45 seconds between all sets.....and when doing supersets that really hits me hard!

Wow @Harley1962 I am impressed! That is awesome!

I am glad you have been able to pick pieces from various workouts to construct what works for you. Keep hitting it hard and making those gains.

How is the deadlift coming along?

Thanks again Scott for taking the time to reply. Yeah, I try to stay pretty close to your "volume-based" routines on all my splits, and only make small changes to the routines by substituting one exercise for another, but never going too "far" from your routine (even if it means lowering the weight to do the 3 sec. negatives). Although I haven't done the genome-test thing, I am pretty sure that I'm more of a high-volume / minimal rest type of guy, and so far it's yielding good results (4 months now).

As for the DL's--well, I am progressing but after exchanging messages with John (we're about the same age) I thought it best to do DL's only 2x a month (every other week). Although I have been "tempted" to do DL's at the start of a back / biceps day, for a guy of my age I don't think it's as beneficial as doing a "full" back routine AFTER doing DL's (like your Max Growth Back + Biceps Blaster 2 on the same day), so I've decided to devote one day for DL's only , doing a 5 x 5 (starting lighter and trying to add weight up to near PR) and then just do cardio for that particular day. Like you always say, DL's are NOT a back exercise but rather a FULL body movement, so for me I think doing DL's every other week (but with good form, mostly Sumo stance since it suits my body type) should be OK....so far I haven't had any injuries, and I'd like to keep it that way!

No straps and no belt will keep me "honest" and concentrating on form rather than weight, but I'm doing about 220 lbs. (100 KG) now so I'm pretty satisfied since I've only done DL's for a couple of months total!

Take care and enjoy the New England Summer!

Harley

Oh that is greta man! Yeah @jmboiardi is awesome. He gives such amazing advice. I am lucky to have him here.

Glad you have found what works for you and yeah if your goal isnt pure strength, once every week or every other week is totally ok!

Keep killing it man! #HTH

Ok i am back now first of all i am quite pleased with ur video and feeling quite relieved that my growth will not be stuned.

So i am suggested to be taking fish oil as it is very good(as herd by me)

  so should i be taking it or not please tell

My height is 5 feet 2 inches i really need to increase it to atleast 7-8 inches more please suggest either some supplements or intese cardio exercises

My age is 16 years and my BMR is 1832.88(avg. of the two at rest and work)

ok here's my meal plan:-

Morning:-

1) Oats with 1tbs honey.

2)1 cup milk.

3)1 banana or apple

Afternoon(lunch):-

1)Rice

2)Vegetables

3)Chicken/Cottage chease/Soya beans(any of these two times a week each)

Evening(After my workout):-

1)1 cup green tea

2)i hand full of almonds and pistachios

3)1 banana

4)1 cup milk

night(light meal)

1)only 2 chappatis(made of wheat) with little vegetables

So heres my meal plan am i going right please reply,and suggest about the fish oil.

I will write more about my workout what i do and everything.

Thanks and please do reply soon.

Ok heres my workout routine.

I workout probably 5-6 days a week for about 1hour 30 minutes at evening from 5:30 to seven

First of all i need to inform u that i dont have access to gym as the gyms in our locality are not well equipped, i do my workout at home with the little few equipments i have

ok so here's how i go:-

1:- i start with cardio everyday.

     i do jump rope for about 5 sets of 500 reps each which takes about 15-20 minutes then i do a little bit of run on my trendmill.

2:- Then i do stretches for about 5-10 minutes.

3:- Monday/Wednesday/Friday:-Chest and triceps

    I do certain variation of pushups of about 8 sets of 15 reps each

    then i do chest presses and chest flies with resistance bands

    i train my tricep doing dips,bench dips and dumbell extension with the only two dumbells i have

4:-tuesday/saturday/sunday:-abs, back& biceps

    i did mention my abs routine before in the same forum

   for back and biceps i do pullups bicep curls with dumbells and also with resistance bands

5:- i also do leg workout and shoulder workout sometimes in this 6 days mixing up

6:-Thursday:- The FUCKING rest day    because of my science tutions

Ok heres what i do and plz reply looking into it and say whether i need to take protein powders or not and my body fat% is 23% so i need to lower it to 13% and i want to have muscle mass not fat mass

Also tell me about these two supplements NIACIN and melatolin as these will promote my height growth what do you say should i take it or not

thanks again and hope u do reply soon

Yeah baby! Now that is what I am talking about and this is the type of volume I do in my full body workouts. I agree that for many people, myself included, the key to muscle growth and lean gains is supersets! If pure strength gains are all you care about, then this is not the routine to follow but if you really want to consistently shock your muscles into growth this is the way.

Below is an overview of my workouts:

http://scotthermanfitness.com/forums.php?pageAction=POSTS&subForumID=53&threadID=1717

John