HOW MANY SETS Should You Do to BUILD MUSCLE? | Training Volume (Science-based Bodybuilding)

[@michaelsammon1301]

Brilliant video. It has intrigued me how at first glance your training programs seem to be higher volume than what most others advise but when you break it down into volume per muscle group, your routines look more balanced.

[@DrSwole]

Thanks man! Yeah it’s quite a bit of volume to cover all muscle groups evenly

[@DrSwole]

Do you normally train with lower volumes?

[@ahmadsidiqi4334]

These are so great, Dr. Swole-- Subscribed! looking forward to more vids :D

[@DrSwole]

Ahmad Sidiqi thanks Ahmad!!

[@imsamanthalee]

4 reps of failure is my life ☹️

[@DrSwole]

Samantha Lee noo you’re fine ahah

[@bobcostas1331]

I came here from Greg Doucette... how do you not have more views lol. Concise and thorough work. Thank you!

[@DrSwole]

Bob Costas thanks man! Appreciate the kind words

[@DrSwole]

Bob Costas what are your fitness goals?

[@jaisua7576]

6:00 is that chart for a week or for a single workout?

[@bizbiz-cc4yn]

It’s very good you are utilizing the latest scientific studies in your training program

[@DrSwole]

Thanks!!

[@vamsimadassa1136]

Amazing Content Doc. Learnt loads of new things. Wow! Thank you so so much 🙏😀❤️

[@DrSwole]

Glad it’s been helpful!

[@DrSwole]

Help me share the channel around 👌🏼

[@vamsimadassa1136]

@@DrSwole Will Definitely Do it Doc..

[@DrSwole]

@@vamsimadassa1136 cheers!

[@vladtepes6690]

Personally i like to work up (ill need 2-3 warm up sets to feel the connection) to 1 hard heavy set to failure on 1 exercise per muscle, then maybe do a back off set maybe taking 20 -25 % of the weight off. Until i can't do more reps or weight in at least one of the rep ranges then ill drop the weight and intensity for a couple of weeks and start to push again each week. Been able to get quite a bit stronger and bigger doing this. Generally i only do 1 exercise for my strong muscle groups too. My pecs are big enough so 1 exercise for them and only every 7-12 days I definitely feel that far less volume is needed to maintain muscle, but maybe more days rest than the 2 a week training that most do depending on which bodyparts your prioritizing and how well your eating, sleeping and life is for the week. Anyway that's what ive found best after listening to mr meadows and seeing what works for me.

[@DrSwole]

Fair enough! The volume vs intensity debate is pretty individual and somewhat controversial as to what is ideal. As long as it’s working for you!

[@DrSwole]

How long have you been training for?

[@vladtepes6690]

@@DrSwole i started training again about 3 years ago after a long break, wish i never stopped, really enjoy pushing myself

[@syedbackup2763]

the chart and graph is so clutch

[@DrSwole]

Glad it helped 👊🏼

[@beshi2900]

How can MV for biceps be 4, MEV - 8 and MAV - 4? Could you mean MAV - 14 maybe? Btw great video you explain really good!

[@DrSwole]

Besh I oh that was a typo! Good catch

[@DrSwole]

Besh I yeah I meant around 14

[@beshi2900]

Ask Dr. Swole thanks for quick reply

[@DrSwole]

Besh I no worries

[@alenbukvic]

Great content!

[@DrSwole]

Thank you!

[@demirberk9932]

Hello Dr.Swole I was wondering is 11 exercises 4x12 too much for push pull legs? Can you tell me what to do? I’m trying to gain muscle mass but idk if I’m overtraining or anything. My push routine is like this: 5 exercises for chest, 3 for shoulders and 3 for triceps. Everything 4x12 Thank you, Berk. :)

[@aksharbansal9070]

That's too much from my perspective , i would divide those 5 chest exercise into two sessions for shoulder I'll do like 2 exercise per session and tricep probably one.

[@demirberk9932]

Mahatma Gandhi I need high volume to grow muscles

[@mRVgPyPKoC]

How would volume be measured for common synergist muscles? Does a set of regular flat bench press meant for the chest count toward weekly tricep volume? Also, how essential would you say overhead pressing is for people who prioritize aesthetics? I've heard it said that many people's front delts are overdeveloped because of the sheer amount of pressing they do.

[@DrSwole]

Ziv Fuchs mm great question. I talk about it in my book but as long as you’re consistent, it doesn’t really matter what convention you use to count sets. I personally don’t count secondary muscles for compound movements

[@DrSwole]

Ziv Fuchs overhead pressing isn’t absolutely necessary but I like including it in a complete program. If your front delts are overpowering you can just scale down pressing overall

[@mRVgPyPKoC]

@@DrSwole hmm I see. I think I'll stick to counting them for now and maybe transition away in the future, when I get more advanced and require more volume.

[@Hellboytadeo]

How much progressive overload can someone get to if you’re doing a 300-500cal deficit? Wouldn’t it not cap off at some point?

[@DrSwole]

Depends on your level. If you’re a beginner you’ll still be able to progress well

[@medes7894]

Hey Dr, I wanna ask u sth. Im doing upper lower split (upper 3 days) currently. Should ı perform hypertrophy and strength in the same Day or perform it like hypertrophy Day 1 strength Day 2 hypertrophy d3 again. The next week strength d1 and so on. Whats your opinion?

[@DrSwole]

That’s a tricky question, not necessarily a right answer. It will depend on what allows you to manage fatigue best and perform better

[@DrSwole]

Have you tried both ways? And how long have you been training for

[@medes7894]

@@DrSwole well doc, for nearly 2 months. And i only tried the first one, i think i will go with it. It would be boring to perform all reps strength focused.

[@DrSwole]

@@medes7894 fair enough. As long as it’s working for you

[@DailyWorkoutMotive]

Should have explained de-loading. How often, when to do it, how to, etc.

[@DrSwole]

Neal C thanks for the feedback! I’m planning to do a separate video on deloads which should clear things up

[@DrSwole]

Neal C are you a bodybuilder as well?

[@DailyWorkoutMotive]

@@DrSwole Awesome.

[@DailyWorkoutMotive]

@@DrSwole oh no no no, I just like to work out and eat clean haha.

[@DrSwole]

Neal C okay cool! Well I’m glad you found the channel. Let me know if any questions come up along the way

[@magnusz6034]

MAV is more like a range, and not a specific point like the other volume landmarks. MAV changes quite a lot within each mesocycle, as the body adapts to the volume you are doing. At some point MAV exceeds MRV, and that is where the mesocycle should end, and a deload should be done. Other than that point, great content :)

[@DrSwole]

Awesome point! I decided to leave that part out since this video is geared towards more beginner athletes. I did mention that MAV changes from week to week. I do think that MAV exists as a single theoretical point for an individual week although you might not be sure you’ve found it

[@DrSwole]

gamblerorc3 are you a bodybuilder as well?

[@magnusz6034]

@@DrSwole Depends on what you mean by bodybuilder. I don't do it to compete, but love training for hypertrophy as a hobby, and study it as well. I think MAV exists as single point for a specific week as well, but it's probably changing too much and too individual to make broad recommendations on, so I get your point.

[@DrSwole]

gamblerorc3 sick man! It’s great to see people with an advanced level of knowledge like you on the channel

[@magnusz6034]

@@DrSwole My pleasure!

[@KrisBhlai1]

Hey Dr Swole. Just wondering for hypotrophy or building muscle. Are sets of 4 with 12-15 reps a good example? And would I have to determine that myself within training?

[@DrSwole]

That could be fine! You definitely have to test it out though

[@DrSwole]

Start with a few sets and add in more gradually to figure out what's best

[@jessejive117]

Good stuff

[@DrSwole]

Jesse Collins thanks!

[@aashishsingh7787]

Can absolute beginner include shoulder press in the routine??? As maintenance volume for front delts is 0 sets.

[@DrSwole]

Sure, I would just start with a few sets to start an add in volume as needed

[@DrSwole]

What are your goals?

[@aashishsingh7787]

@@DrSwole to get bigger and stronger version of myself

[@aashishsingh7787]

@@DrSwole but Some people say that absolute beginner dont need to train front delt specially. The front delts gets enough work from pressing exercises (bench press ,etc)

[@chrysatoumpa9448]

Great info=new subscriber

[@DrSwole]

Thanks! Glad you found the channel

[@DrSwole]

What are your goals?

[@chrysatoumpa9448]

@@DrSwole To build more muscle

[@DrSwole]

@@chrysatoumpa9448 nice 👌🏼

[@narupiecefan786]

Over the course of a year, if an individual were doing their MEV instead of their MAV, how many gains per year are they missing out upon?

[@DrSwole]

That’s a really hard question to answer ahah. It would depend on experience level. For a beginner, a significant amount

[@DrSwole]

How long have you been training for?

[@narupiecefan786]

About 10 months of consistent training

[@DrSwole]

@@narupiecefan786 okay it would make a difference then. How much of a difference will depend on the person though

[@cyclist5000]

How long should these "Low Volume" periods last?

[@DrSwole]

Typically a 1 week deload will be enough

[@DrSwole]

As someone more advanced you might need longer periods. Like 2 weeks or even more as some would argue

[@deanshaw3070]

Dr Swole 🤙

[@DrSwole]

Dean Shaw yoooo 👊🏼

[@jonjones5092]

It looks like perhaps you wanted "gains per set" for your Y axis label? Honestly, that graph is really hard to make simple, I tried and ended up with 2 lines, 5 labels, and a topography map. (Just kidding, but only about the map)

[@DrSwole]

No I meant it as rate of gains. I do believe that if you train too much your progress will stop and perhaps even go backwards

[@jonjones5092]

@@DrSwole I agree, but the chart makes it seem like MRV = 0 gains, which I don't think makes sense.

[@DrSwole]

Jon Jones hmm great point. I think that the chart would hold true if you chronically trained at MRV. But you’re probably right in that if you hit MRV briefly you might still make progress by super-compensation if you deload right after

[@jonjones5092]

​@@DrSwole So, even in a chronic sense, I still have some objections to the way the chart is set up. The curve and the other points are fine, but my understanding of how MRV works is somewhat different. I've made a series of graphs to illustrate the idea and included 2 examples of practical training implications. Fresh off MS Paint: imgur.com/a/KdrObmR The gist is that I think it represents something more akin to a break in the curve than a point on the curve. I don't know why being near your chronically recoverable limit would necessarily present a lesser stimulus to grow, but agree that chronic training beyond MRV surely has to mean you just don't grow by definition. The shape of the graphs above flow from those 2 things in a way that I hope logically tracks.

[@DrSwole]

@@jonjones5092 Hmm that's a very astute portrayal. I personally don't believe that there would be abrupt cut-offs like the break points you show. But your interpretation is solid, especially for advanced trainees. I simplified this quite a bit for a beginner audience

[@aashishsingh7787]

Can beginners make gains with MV???

[@DrSwole]

Aashish Singh good question. They can’t because that’s by definition maintenance. But for an absolute beginner, MV might be 0 sets per week lol

[@DrSwole]

Aashish Singh how long have you been training for?

[@aashishsingh7787]

@@DrSwole planning to start

[@aashishsingh7787]

@@DrSwole what will be the MEV for absolute beginner????

[@DrSwole]

Aashish Singh okay nice!

[@DJSTOEK]

👽😷