Why High Training Volume Can Be Bad For Building Muscle

[@TheSupart91]

So glad i stumbled on this podcast its soo clear no bs

[@johncalla2151]

This is why I think it's a good idea to try to train with methods that limit muscle damage. In other words, getting the maximum stimulus for growth while trying to minimize damage as much as possible.

[@shawndejohn63]

What method do you suggest?

[@johncalla2151]

@@shawndejohn63 I don't know. I don't think we have the answer yet. But maybe back off on the intensity (heavy weight) and focus more on higher-rep (12-15-20?) sets? Maybe putting more emphasis on the concentric movement and don't resist the eccentric too much? There are some genes that have been identified that might make people more susceptible to muscle damage also, so there will be individual variability. I have a feeling there's going to be a big re-think on this idea (muscle damage) in the coming years. If you want to build a brick wall taller it doesn't make sense to knock half of it down in the process.

[@NoLimitsLi]

a good place to start 1. be aware of stimulus to fatigue ratio of different exercises 2. getting more out of less weight (for example good mornings)

[@dorae2143]

Wow this new set up angle makes everyone looks leaner…

[@Diegomolinams98]

Yes, the old sofas looked uncomfortable af

[@Nevermind-kk4sr]

Honestly I do what most would call over training but I've seen incredible results.

[@shawndejohn63]

What’s your programming look like?

[@Codypendency]

@@shawndejohn63 I personally bike 10 miles 5x a week, run 4 miles 4x a week, jump rope 10 mins a day, and my gym schedule varies depending on my plan, right now I'm in the gym 5 days week, but some weeks it will be 3 days. I don't work and doing school online so I've been able to build me body up to it. Most would consider it over training but I give myself my rest days throughout the week.

[@lukas6485]

Same.

[@itshudson_smith]

This is so true…I cut my volume in half for arms And lowered my direct quad and hamstrings volume and when I say Instantly I mean instantly my bench,squat,amd other movements finally went up within 2-3 days and now I’m adding 5-10 lb or 1-2 reps to every movement every session it’s crazy

[@DB_Muscle]

1 set to failure 200lb 10 reps=2000lb 3 sets 10 reps 170lb 1-3 reps short to failure = 5100lb sooo high volume turns to be more work done for the same effect (many studies are showing that HIT and 3sets close to failure are same in terms of strength and size). Why would you do more unnecessary work? To have triple injuries risk, to waste your joints more?

[@dandzlion7895]

It's a fine balance . I feel like this mainly applies to beginners and novices cause once you have a solid body build you can handle a lot more

You guys got me confused now. I always try to destroy myself. I'm quite obsessive about it, so I research a lot and think about it all the time. I think my program is really well built and I always give 1 to 2 days rest between sets, but, man, my trainings go from 1h45 to 2h and it's brutal. I don't know any other way or training. I'm gaining muscle quite slowly (which I believe is normal for a natural and hardgainer), but I'm definitely getting stronger.

[@takashi-lee3943]

I think the most important part is training hard enough If you’re training hard you shouldn’t be able to do too much without starting to really feel it

[@Collinzmusic]

That was a great listen lads. Thanks for that. In my job I have to move tables and it's night work too so I would train for that job so I'm able to do it. Sometimes we would be very full on as men and it's part of who we are to go all in with a lot of things but might ease up on how much running I'm doing. I usually start with a run, go into the exercise that I mention before and then I would finish on the rowing machine and the Threadmill so maybe I'm doing a little too much cardio or is that too much? I would spend around 10 minutes on the Threadmill at the start then go into stretches then the Burpees and the squats and then I would finish for about a half hour on the rowing machine and the Threadmill. Anyways I'm doing the things I have learnt along the way and it is working for me but maybe I should ease up a little on some things. Thanks lads!

[@takashi-lee3943]

On training to failure I think that does work but you need to realize you can’t start high volume You can get there and there’s people like Geoffrey verity Schofield who do high volume and trading to failure at the minimum on every safe exercise But people like that (And I do this too) they ramp it up over a longer period of time to allow you’re body to adapt and I think it’s very effective training Like Geoffrey gained an inch on his arm in year as a mid-late intermediate, and he’s got insane gains from it

[@brandoncarroll9155]

Sal.. I need that shirt. Where’d you get it lol.

[@georgeafajardo4398]

I realized I was overtraining 20 yrs later lol...I need to give it all I got every day, But for me I can get freaky big if I eat a lot of carbs but when I am cutting like now my size goes down a lot smh.

[@jbsnyder1736]

All of these things were said a long time ago by one Mike Mentzer! (And Arthur Jones) HIT is it!

[@SomeBodyIUsedToKnow8]

Hello

[@HybridHypertrophy]

…. Too much volume, frequency, intensity, …. Too much not enough, too low frequency, too much of the exact same as last time.

[@XTheSpartanX7]

Sal is looking swole as fuck here.

[@lukeyamashiro8212]

Greg doucette has entered the chat

[@don8244]

This podcast has taught me: - Don't train with a lot of intensity - Don't train with a lot of volume Got it, train like a pussy. Brb think I'll get the Hulk Hogan pythons following this advice

[@don8244]

@@rfrantzt Relax buddy, it's a joke.

[@johncalla2151]

Sometimes they have to give the more generic advice that is oriented towards people who just want to get healthy and in shape. If you came to these guys and said, "I have a hard time putting on muscle but I want to look like an Instagram model and I have all the time in the world and I'm willing to do whatever it takes (naturally)" I'll bet they'll have a very different set of recommendations.

[@joojotin]

That hit me hard

[@albienb6533]

3x5

[@shawndejohn63]

Frequency?

[@DeOrestes]

lol Saals tan lines

[@eliteman58]

LOW VOLUME ALL THE WAY 4-6 REPS IS AMAZING FOR MY GROWTH

[@eliteman58]

I CANT BELIEVE HOW FAST THE MUSCLE COMES WITH THIS LOW VOLUME TRAINING. I just hit a 145 on EZ bar overload extensions and a 120 on single arm pushdown. I'm going to attempt a 190 cable curl for six reps tomorrow and a 350x6 Bent-over Barbell Row. The last back workout was 335x8. LOW VOLUME ALL THE WAY. The ignorant fools actually believe when you are pushing this weight. You will be small. Ok then 🤣 🤣 🤣 🤣 🤣

[@lukas6485]

Disagree