ExRx.net

In the same vein as Jungledoc's "Leg drive, I believe!" I'd like to say the same about volume.

The experience here is leg work. After two workouts I've seen:

1) in one week, a 15# improvement in box squat 1RM, 255 to 270
2) in two weeks, a 20# improvement to 2" deficit dead 1RM, 345 to 365

The key seems to be leaving out squat and deadlift on the volume day, leaving time for more accessories. The three accessories I'm running right now were picked by my trainer so I can do them at home or at the gym, and they are:

Trap bar deadlift: 3 x 8
Bulgarians: 3 x 8
Stiff leg deadlift: 3 x 8 (superset w/leg curls)

The idea is to use weight that gets you seriously crying by the third set, but then the next exercise is different enough that you can keep going and do all three.

_________________
The Angels have the phone box.

fiiiiiiiiiiiiiiiiiiiinally

Okay, call me a little sceptic here, but I do not think you can actually pack 10-20 pounds more weight into your deadlift and squat by doing two workouts. In any way. I don't think it was the volume alone that did the job. Unless you have some serious weak points, form issues and activation problems. And still I wouldn't see it logical to have such "Strength gains" in mere 48 reps.

But hey, volume is good, nothing wrong with that. I like higher intensity more, but also include lots of higher volume in my training. Atleast in some days and exercises. Never to deadlift tho.

_________________
Prove the impossible!

sometimes you seem so gullible or fickle, ken

but yes, volume works over time

There could be lots of reasons why you lifted heavier on those days. Maybe just good days. I had one once.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

It's possible that there's something about your physiology that responds to volume in ways that would make all of us insanely jealous...

But maybe you just needed more practice?

_________________
don't you know there ain't no devil
that's just god when he's drunk