Trouble with volume and lagging body parts

[Jankauskas]

Lately I have been focusing on my lagging body parts, namely traps, arms and shoulders.
The problem with this is the distribution of the weekly volume.

I have been basically doing pull/push/legs/arms and shoulders/pull/push routine, doing around 30 total sets per day, but I have been feeling completely destroyed physically and mentally.

I felt like I hit the jackpot genetically due to having great legs and not needing to do a lot of volume to develop them, but my lagging body parts all need higher volume than legs do, so now I feel like I got the short end of the stick.

I need some suggestions on how to handle this situation, some training splits, whatever because this is becoming a huge headache for me.

Thanks in advance

 

[Mac11wildcat]

If you believe yours legs are truly far enough ahead and come up easily, stop training them. Period.

I did it for 5-6 months.

Next factor, 30 sets...what are you defining a set as?

How many rest days? Caloric deficit or surplus? Gear?

Shoot me a DM when you’ve got a minute. Lets chat.

 

[Oldschool]

Lately I have been focusing on my lagging body parts, namely traps, arms and shoulders.
The problem with this is the distribution of the weekly volume.

I have been basically doing pull/push/legs/arms and shoulders/pull/push routine, doing around 30 total sets per day, but I have been feeling completely destroyed physically and mentally.

I felt like I hit the jackpot genetically due to having great legs and not needing to do a lot of volume to develop them, but my lagging body parts all need higher volume than legs do, so now I feel like I got the short end of the stick.

I need some suggestions on how to handle this situation, some training splits, whatever because this is becoming a huge headache for me.

Thanks in advance

Just my two cents but you are the prime example of someone that needs to take a break! Bet you would be shocked at what you saw in the mirror in a week or so.

 

[Jankauskas]

Just my two cents but you are the prime example of someone that needs to take a break! Bet you would be shocked at what you saw in the mirror in a week or so.

Last time I took a break I actually got great progress, so maybe you are right.

 

[Oldschool]

Last time I took a break I actually got great progress, so maybe you are right.

You are already in great shape. Take a break and let your body rest for a bit. You have plenty time.

 

[Jankauskas]

You are already in great shape. Take a break and let your body rest for a bit. You have plenty time.

Thanks man

 

[Hacksaw Jim]

I want to point out that a lot of times it is simply genetics. Since getting involved in bodybuilding,, I have always found that my legs seem to progress a lot farther then my chest and back. Arms and shoulders seem to progress good. But my chest and back seem to fall behind. So you are not alone in this dilemma,, because me and a lot of other people are the same way too. Its just comes down to acceptance of the situation

 

[Mac11wildcat]

Its just comes down to acceptance of the situation

It most certainly does not have to. Just because you’re not genetically dispositioned to have big arms or a big chest doesn’t mean you can’t.

It just means you have to determine what it takes to provide a favorable enough environment to push growth to occur. It took me not training legs for 6 months add inches to my arms and chest. But it worked.

Very few guys are willing to plan and take the sometimes drastic steps make it happen. You might never be Ronnie Coleman but you don’t have to have s single scrawny body part.

 

[Test_Subject]

Lately I have been focusing on my lagging body parts, namely traps, arms and shoulders.
The problem with this is the distribution of the weekly volume.

I have been basically doing pull/push/legs/arms and shoulders/pull/push routine, doing around 30 total sets per day, but I have been feeling completely destroyed physically and mentally.

I felt like I hit the jackpot genetically due to having great legs and not needing to do a lot of volume to develop them, but my lagging body parts all need higher volume than legs do, so now I feel like I got the short end of the stick.

I need some suggestions on how to handle this situation, some training splits, whatever because this is becoming a huge headache for me.

Thanks in advance

What I'd do is add some extra tricep and shoulder stuff on push day and bicep work on pull day. Drop the extra arm and shoulder day. That would allow you to keep your volume up but give you an extra rest day to fuel growth and recovery, because it sounds like you're burning yourself out.

Another thing that you could do is lower your leg volume drastically (one compound exercise for 3-4 working sets) and just add it to your pull and push days as well, at least in the short term. That will allow you to still train legs but it will increase your push and pull frequency.

So basically, add extra bicep (maybe chins or supinated heavy rows) and some hammy work to pull day, add extra tricep and shouldrer work (weighted dips would be ideal) and some quad work to push day.

Just a thought.

 

[MacBuilt]

@Jankauskas mind dropping some notes on when you’re at now and how it’s going?

 

[Jankauskas]

@Jankauskas mind dropping some notes on when you’re at now and how it’s going?

So basically for a couple of weeks I have been training with a program that @MacBuilt provided me, after having contacted him for help shortly after he offered his help to me in this thread.

I have to note that this was prior to him starting his endeavour in offering his coaching services.

I have been feeling much better with his split, finally started to have pumps again, and with his advice I have been able to recover slowly from the state of overtraining that I was in, while still making progress.

Here’s a couple of pics of how I’m doing at the moment

 

[Mac11wildcat]

Happy to help man. Take what we sorted out, keep what works, toss what doesn’t, and mold it to you.

Always here for more in depth help if you decide to take that step.