Higher Volume Update

WNBF PRO - JEFF ALBERTS BLOG

Hello everyone! Welcome to my 3DMUSCLEJOURNEY! As many of you know I started this website back in January 2009 to log my training leading to the 2009 INBF Capital City Natural Championships. Since then the site has seen some incredible changes, including the formation of TEAM 3DMJ, featured athletes, great articles, Q and A section, sponsored athletes, videos, and much more! I am so proud of all the awesome transformations to the site and it could not have been possible without the help from all my teammates, family and friends! You all know who you are! Thank you! I am currently in my deep off season, but I will continue to track workouts and my personal updates as much as possible. Thank you for following! Keep training hard and naturally!

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Higher Volume Update

Posted by Jeff Alberts on Friday, October 30, 2009 Under: 2009-2010 Off Season

Training News
Last week I wrote about going in a new direction with higher volume to help alleviate joint pain and very slow recovery from my typical high intensity workouts. After the first week in the books of this new trial, I have really seen improvements with my joint pain and recovery. I have been getting really sore from the higher volume, but my body just has to adapt to the new training style, which it will. On Monday I did Chest and Arms and it was a great workout.

Flat Dumbbell Press 80's x 12 x 10
Incline Dumbbell 80's x 10 x 10
Lying Dumbbell Tricep Press 30's x 10 x 9 x 9
Tricep Pressdowns 90 x 10 x 10
Barbell Curls 85 x 10 x 10 x 10 x 10
Hammer Curls 50 x 8 x 8 x 7

I finished all sets shy of failure to ensure against injury and over use of my joints. I will slowly increase the weight and volume over the next four weeks to increase strength and stamina with the new work load. I had an incredible pump from the higher volume as you can see from this off season photo below.

A front double biceps after a hard workout! Definitely an off season look at 187lbs!

Yesterday I did a leg and ab workout with the higher volume and my legs are incredibly sore! So far I am very happy with this new training style and we will see the results in the next few weeks. I also have my motivation back compared to last week. I am anxious to see improvement in my physique, I just have to be patient and keep working hard and the results will follow!

Happy and motivated to keep improving for next year!

Personal News
Last weekend I had to work on Saturday so it was a quiet weekend. Sunday I did yard work and other miscellaneous stuff. Nothing really exciting over the weekend! I did find photos I had done with the professional photographer from the NGA Natural California show back in June. I had never gotten around to looking at them since the show and the pictures came out awesome! Here is a photo from the NGA Natural California on June 20, 2009 which was my 38th birthday!

With my sword for winning the overall

I have big plans for this weekend and I will reveal that in next weeks blog! Until my next blog keep training hard and naturally!!