Last Updated on January 26, 2024
Ultra Mega High Volume Training is a 20 set classic bodybuilding program that has been popularized by Arnold Schwarzenegger and Lee Priest. It is an advanced program that is not recommended for beginners, as it involves a high volume of sets and reps that can lead to overtraining and burnout.
The program works best when split into different muscle groups. For example, if you are working on your chest and back, you could tell yourself that you are going to do 20 sets for today. Choose 1-4 exercises for the workout and do as many reps as you can with a maximum of 15 reps without going to failure and do 20 sets.
Here is an example of how you could apply the program:
Superset 1
- A1 Bench Press
- A2 Barbell Row
- Set: 5/5 (10 total sets)
- Reps: 15/15, 12/12, 10/10, 8/8, 8/8
Superset 2
- B1 Incline Press
- B2 Lat Pulldown
- Set: 5/5 (10 total sets)
- Reps: 15/15, 12/12, 10/10, 8/8, 8/8
This works best as a split. Lets say you are going to work chest and back today. So tell yourself Im going to do 20 sets for today. Choose 1-4 exercises for the workout. And do as many reps as you can with the maximum of 15 reps without going to failure and do 20 sets.
Not for Everybody
Now, this is an advanced program. and quite simple to apply but I won’t recommend it to beginners. Beginners can get results with a lower volume pram of 1-3 sets. Beginners are not yet accustomed to this high volume which might lead to overtraining and burnout.
There are many other classic bodybuilding programs that have been formulated by bodybuilding legends, such as Reg Park’s 5×5 and Vince Gironda’s German Volume Training (GVT). These programs are based on matching set rep schemes, such as 5×5, 3×3, 10×10, 8×8, etc.
In conclusion, the Ultra Mega High Volume Training 20 set program is an advanced bodybuilding program that can be effective when applied correctly.
