How to Calculate Volume for Accessory Muscles

[@nishantsingh4334]

I wish I knew this as a beginner only a few people actually have talked about it i was not aware how much I was overtraining my triceps bcse of which my pushing movement's performance was bad and I always thought i don't have good tricep genetics but as soon as I reduced volume for my triceps within like 2-3 months I saw significant improvement in size and my pushing movement's strength I wish this video was there when I was a beginner 😅

[@FlowHighPerformance1]

Interesting. Making mistakes is part of the process 👍

[@kbflorida888]

I really believe most BB advice provided before 2010 (thereabouts) really sucked. Shoenfeld, etal and many others who provided peer reviewed studies finally turned the industry in the right direction.

[@archangel_josh]

Great video, thanks so much. Have been lifting for a year and now increasing my sets and learning about total weekly volume which can be a bit confusing.

[@foxdogs1st]

Also look at the secondary movers and see which one is going through a longer range of motion. Example, with a row the biceps are never fully contracted the movement is more at the shoulders, which is why biceps really don't get worked very well with rows.

[@FlowHighPerformance1]

Exactly right, I'd say falls under the category of anatomy and biomechanics 👍

[@ForeverFitCoaching1]

This is an incredibly well done video. Thank you

[@FlowHighPerformance1]

No problem 👍

[@Okidokinarcachokie]

The Lateral core (obliques) love a good indirect training, and is fired up during anything that requires unilateral balance

[@FlowHighPerformance1]

Very true 👍

[@AsgersWeb]

Since overtraining is such a Big concern isn’t it pretty important to know whether to count secondary Workouts or not because there are people who count them who May do far too little sets because they Think they count or someone who does far too Many because they dont count them

[@FlowHighPerformance1]

Check out this video on overtraining for more info kzbin.info/www/bejne/rZSrZZRrrdFgrbc

[@spurzo-thespiralspacewolf8916]

I count compounds as half for arm training.

[@jeffmax4108]

Y did u awake me up

[@JakubKoszczka]

Great video!

[@FlowHighPerformance1]

Cheers 👍

[@SikDubzz]

Thanks you! I couldn’t find an answer to this anywhere.. not House of Hypertrophy not Renaissance Periodization not Jeff Nippard and not even Stronger By Science..

[@FlowHighPerformance1]

no problem 👍

[@Anon101sss]

exactly lol

[@aburaheimhassan1894]

What about compound leg exercises such as squat and deadlift

[@FlowHighPerformance1]

I would count squats as volume for the quads and glutes, and deadlifts as volume for the glutes and hamstrings 👍

[@aburaheimhassan1894]

@@FlowHighPerformance1 cheers that makes sense to me

[@Noahh565]

Is it better to have 2 exercises for lats and 2 for upper back with 3 sets, splitting it up and doing 1 exercise for upper back and 2 for lats and switch it on the next back day or just do every back day the same but with 2 sets instead of 3. What’s the best solution?

[@FlowHighPerformance1]

I don't think it would make a difference. I'd probably go for option 1, because it is more practical 👍

[@riffdex]

Hey dude I love your videos. Where you located?

[@FlowHighPerformance1]

Melbourne, Australia

[@cherubino95]

​@@FlowHighPerformance1 so u do not only do beautiful videos, but u also run away from giant spiders through your lives!

[@FlowHighPerformance1]

😂

[@jmass4207]

We can say that thinking about indirect volume is probably just overthinking it and whatnot but how many people are hitting an additional 12-18 sets per week of bicep, tricep, forearm, posterior deltoid, calves, and traps? And anybody crazy committed enough to do so will probably know full well they are going into junk volume territory because those areas have absolutely already been hit with compound movements.

[@FlowHighPerformance1]

Yes, those muscles will definitely get hit with compound lifts but probably not maximally. Eg. bicep probably dont get maximally stimulated through back training alone due to their anatomical structure.

[@i._.29110]

Very interesting. Yes, the first 2 methods would get too tedious and complicated for me, so I'd rather just count the direct sets. With that in mind, what is then the most optimal sets per week for each muscle group? In a previous video where you made a hypothetical hypertrophy programme, before you changed your view I presume, you used the example of training your biceps 26 sets a week as they were the smallest, but I assume you were including bicep training from compound lifts too, as there was only 8 sets of direct bicep training on the programme. So how many directs sets should be used for each muscle group a week? Would it be a good idea to start with 10 sets on all of them a week?

[@FlowHighPerformance1]

Yes, 26 sets would have been counting direct & indirect sets. 10 direct set / muscle is a good starting point. Here is a video about how to individualise volume for each muscle kzbin.info/www/bejne/jHrbfqaPe9msg7M

[@danielstoica3489]

Hi! Nice video! Man, I have a problem understanding why an accessory muscle grows from a specific compound movement. On this channel, you talk a lot about training to failure and proximity to failure as the only way to hypertrophy. And make sense. If we train with 5, 6, or 10 RIR how to expect a muscle to be stimulated to grow? But an accessory muscle is clearly not trained to failure or in close proximity to failure, because that will make that muscle to be considered a primary muscle on that movement. So why do they grow? Because they are. I hope you understand what I'm confused about.

[@FlowHighPerformance1]

Good question. Hypertrophy can still be achieved when training further from failure - just not to the same extent. So they accessory muscles will still receive somewhat of a stimulus - just not as much as if they were taken very close to failure. And the magnitude of muscle growth they receive is dependent on the exact exercise and muscle groups we are referring to 👍

[@cherubino95]

Mmm... this is more an hypothesis than a scientific answer. I think the best we can do is to take every workout and see how much every muscle is activate, that percentage multiplied for the number of sets should be the number of sets for that muscle. The problem is that it dosen't exist a list of workout with relative activation, or at least i didn't find one. The best smart thing we can do is to periodize the exercise, so we are sure we target every muscles without staying more than 2 hour in the gym.

[@FlowHighPerformance1]

Correct, this isnt a direct answer. We just have to use this information to make an informed decision 👍

[@jeffmax4108]

I was asleep

[@FlowHighPerformance1]

Congratulations