On Finding Maximum and Minimal Volume for Each Muscle Group

[@PaulSteere]

Criminal you’re not over 100K subs - getting close though!

[@TOShorts]

I figured the answer would be "it depends", but are there any general volume guidelines you support? Generally how many sets per week for each body part based on the muscle type and characteristics? For example, biceps vs quads...is there a general guideline we should follow? This may help establish a starting point at least. Cheers

[@Borderbeach]

Read Paul Carter's and Borge Fagerli's videos an literature. They know their stuff and have many free videos about set amounts. You can search for Borge Fagerli's Volume Webinar. It's the best shit ever. But basically just start somewhere like 2-3 sets per week per muscle 1x/week. Move on from there. If you're making strength gains just keep on doing it until it stops working. Then increase one set per muscle, rinse and repeat. Easy as that. And train 0-2 RIR most of the time. If you don't see progress for like 3 weeks, then move up. Because if you start high, you might be doing too much in the beginning and you just don't get progress since you can't recover from high volumes. And if you train hard enough won't need 12+ sets to grow.

[@deanbell2337]

I think 3-12 sets is a good place to start, I know most natural pros fall in that range

[@gambarusso]

Thank you

[@HyperionKing]

Is 17 sets of chest a week to much?

[@jjr8220]

It’s interesting that everyone is concerned with volume. The important thing is to stimulate the working muscle. You should be able to do this with 1-3 sets. If you go to failure, wait one week and do it again. It’s worked for over 40 years for me. High intensity and keep volume and frequency low. Don’t worry about volume. You can induce hypertrophy on low volume year round.

[@alessandromassimo5717]

You surely can but it’s way slower, that’s why everyone is concerned with volume. Same with rpe. You get the same hypertrophy rpe 8 vs failure when the volume is equal. So you can just avoid failure and being cooked 2-3 days after and just train smartly and live your life

[@jjr8220]

@@alessandromassimo5717 There are other variables. You will not recruit as many fast twitch fibers with an RPE of 8. You will also increase your chance for injury with higher volume training. There must be balance. I look at powerlifters. Som many of them live in the RPE 7-8 range and wonder why they haven’t increase strength in years. Well, lower your volume, train high intensity and reduce frequency and gain again. These people are in their 20’s too. Sad. They are caught up in the volume craze which is not smart training. Anyway, everybody can do as they like.

[@alessandromassimo5717]

@@jjr8220 I look at natural bodybuilder competitors (mostly in iffb, i train with them) they use failure maybe for their last set of their last exercise, normal volume between 8 and 20 sets x week for each muscle frequecy 2x week each muscle (dependng on muscle group and objective). that is the standard for people who compete, perfect for avoiding injuries because you never tryhard do die under a squat and its also pretty easy to modulate volume so when you aren't feeling ok you lower it. still hitting reps pr in their main exercise while bulking every years even after 15-20 years of training experience. looking at fast twitch for a bodybuiled doesnt make sense, we are not trying to win the 100m sprint

[@NopeNope78]

@@jjr8220 Funny you talk about increasing the risk of injury because I found it to be the exact opposite of what you are saying. I followed a low volume, high intensity approach when training for powerlifting. The heavy loads were putting so much stress and tension on my joints and muscles. Switched to a more volume/hypertrophy approach, never got injured since then lol Cannot really use the argument that "for me, this has worked therefore it is the best way for everyone". Some people progress more on a lower volume model, and some other on a higher volume.

[@jjr8220]

@@NopeNope78 😂 Everyone can progress with a low volume training. Most people just aren’t willing to train hard. Looking for the easy way out.

[@KenanTurkiye]

Maximum and Minimal Volume as concept is real but as assigned numbers it is completely inaccurate and wrong to determine as there are so many variables that need to be multiplied by 8 billion people on earth! I used to have 40+ sets per week for some muscle groups but I was consuming over 5k calories and wasn't in a cut. Now with a calorie deficit I can get away with training 4 sets a week and still grow on certain muscle groups. There's just too many variable, why put the guy in a hard position to answer, ahhh there you go 5:41 !! (I wrote this answer as I was listening and so 5:41 came right at the end)

[@ericjames7819]

SMH. You don't want a min or max volume is nonsense. You want to maximize progress.