Training Volume | What Is The Right Amount

[@sandb1867]

I find volume (and intensity) directly proportional to gains but inversely proportional to social life and a clean and organized home.

[@mountaindog1]

LOL!

[@Yujiro1989]

My cleaning skills get worse the leaner I get is there a cure?

[@vktesla]

really i find the complete opposite...give me a few years tho.

[@MeleDrummer]

hahaha

[@jessen00001]

Intensity is also proportional to injury rate I think 😷

[@mr.facebookangryfacereacto8283]

Hands down the best channel for fitness.

[@mountaindog1]

thank you!

[@soofitnsexy]

top 13 for sure

[@utubecenseorstruth]

And one of the more attractive wives

[@andrielefsen1073]

@@soofitnsexy 5*

[@cheriemaceachern9746]

Oh , so you’re new to KZbin? Lol

[@vino460]

Johns biceps have their own zip code!

[@soofitnsexy]

1110roid

[@haroonabassi1821]

Then his quads must have an area code LOL

[@jthymesthree602]

chris rocco and your point is?

[@PULAG]

Bicepticons are invading

[@simon.houseaccount4807]

True.

[@teflonarmored]

For the last year, I've been on a 3-week mesocycle training schedule - strength, hypertrophy, and muscular endurance. The volume, weight, sets, rep ranges, slow eccentrics, etc., vary from week to week. I've also implemented those "Meadows rows" during my back sessions. My back has expanded GREATLY! Thank you, John! You are appreciated. No doubt about it.

[@mountaindog1]

thank you!

[@ieetyou]

Something to add on, recent studies have shown that undulating periodization may be more beneficial than block or linear periodization. Linear periodization is what Brad discussed in the video, having phases up to 8 weeks of high volume followed by phases of lower volume. While undulating periodization is alternating intensity and volume daily or weekly. For example: Day 1: Heavy leg day, work up to 90%1rm Day 2: High volume chest day, 8 reps minimum Day 3: Heavy deadlift day, 5 reps maximum. Day 4: High volume shoulders day, you get the point. One unquantifiable benefit of undulating periodization is the variety. You have days you get to look forward to telling gravity to fuck off and you have days for that sick pump. Doing only strength or only hypertrophy for periods of time gets boring. Just a few tips for you fella swole bros out there. Cheers!

[@FLiCKMAAAN]

Both guys are wonderful, giving out great information to think about. Sad that John is no longer with us.

[@henrytongotongo205]

Absolutely the best channel for fitness/bodybuilding i have ever come across. Thank you John for your content very much appreciated.

[@MrJoebin27]

I swear every time I’m pondering something about my training John pops up with loads of info on that very topic. Thanks John!

[@donaldsavage3699]

interesting video! never thought of it that way until having problems balancing out my recovery time... family time... going to work... sleeping...!

[@Nykau]

Finally, love this kind of studies! So many talk about doing 16 to 20sets max per week...but after 10 years of training, not sure this always applies! Awesome info right there

[@Nykau]

Btw, would love to know by which way do you plan your increase in volume/intensity week by week? I'm starting GammaBomb soon, so I've seen a bit, but your opinion on this would be cool

[@mountaindog1]

gamma bomb is volume increases for 6 weeks , then a sort of repeat scaling up again

[@juanhierro95]

What a duo, my godness!

[@Singletracklover]

I've really enjoyed Brad as a guest John thank you. Volume has been my ticket to bigger muscles at 65. 3 set of 10 did nothing for me. 6 sets of 12 twice a week is my magic number for growth.

[@mountaindog1]

we have more coming

[@JfaJosephR9]

You didn't lose strength from more volume?

[@kestonluke6439]

Ur doing God’s work John

[@raffaelecorrente1123]

Thanks for the interview! I read the paper yesterday and have several thought/question about this topic. a) first of all, are the greater gains related to an increase in myofibril proteins or are they related to an increase in sacroplasmatic proteins? b) the authors used 10 sets/muscle group/session for upper body. This is the volume many researches suppose to be give the best results. So, from this prospective, Schoenfeld's study says nothing new. What if they used an higher volume for upper body? Can this be harmful? c) The more sets we do, the less benefits we get from every single sets. What if we reduce the single session volume and increase the frequency at the same time? (for example, we have 6 training sessions/5 sets per muscle instead than 3 sessions/10 sets per muscle group) d) the guys having the very high volume training in this experiment performed something like 50 total sets per workout. This is a very high volume to handle in a single workout. I do not if they trained the upper or the lower body parts first. Anyway, I can guess that they were tired when they trained the last muscle group. What if they splitted the upper and lower body parts, training six times per week? e) the very high volume group got more muscle in the short period. But what about long period? overtraining apart, I suppose that after a while, the very high volume should stop making gains while the other groups could continue to progress. f) 50+50 doen't necessarily means 100. If I put the water on the fire 2 times and every time and the water reaches 50°, it won't boil. To boil it needs to reach 100°. Can we apply this concept to muscle gains? Are 7 sets 6 times per week the same as 42 sets three times per week? Muscle growth is an adaptation to a mechanical stimulus. If the stimulus is not 100% for the single session, will the muscle grow having 2 sessions at 50%?

[@zjcteamcrazy]

Hey John! Just wanted to say that this is truly one of the best bodybuilding channels on KZbin! Doing the Taskmaster right now and I am loving it, some of the workouts are brutal! After listening to this video I started to wonder- when did you started to split the volume of your sessions in different workouts and did you personally see big difference? Thanks!

[@mountaindog1]

oh thank you!!! i saw a difference, I wouldnt say a massive one, but I'll take what I can get at my age

[@1968barry]

So great to have Brad here with John for full experience and power!

[@PumaTomten]

With very busy long days and Heavy outdoor construction work I can no longer spend everyday in the gym or do very specific workouts for muscle groups so I went back to basics, 2 exercises for chest, back and shoulders with 5sets per exercise, and superset bicep tricep 4-5sets. Rest next day, legs and abs after that day around 8-10 sets, another rest day before starting over again but I switch out exercises every second pass and cycle between 6-10 or 15-20reps depending on soreness

[@rodneyhollier7290]

Mind-blowing study. Can't thank Brad enough for his work.

[@ifstatementifstatement2704]

I could never achieve these kinds of volumes working to near failure on each set.

[@Madevilz]

Best duo in the industry, thanks for the great content John!!

[@josteincarlsen2905]

One of the best on KZbin!! Keep it up!

[@MeleDrummer]

I love these in depth videos, thanks so much John!

[@arthurmabeejr8752]

I agree with John Meadows: most people don't push themself hard enough. RIP John Meadows, sure do miss him a lot. I've always been the one that pushed myself further than I thought as a friend of mine would ask me: How do you do that in the gym? I first block out others, 2ndly I'm responsible for me....I'm still considered a light weight but, I do put more on the bar than most, doing more reps to almost complete failure but, just enough to rest, then do the next set. I do on average 3 to 5 sets for each muscle group, depending on how that muscle feels? I then rest that muscle group a minimum of 3 days, sometimes 7 days, why? I realized some people don't rest enough, muscle is not built in the gym, nor is strength, its built in the rest period outside the gym. I don't go to a regular gym anymore, I have a complete home gym for my weight training and, my cardio work. I can get my training done faster, rest less between sets, then focus on recovery, I'm 62 now and, you have to zero in on how long to rest your muscles at the same time: stop using too light of weights, to keep from plateauing you have to challenge the muscle every time you workout then, find that sweet spot of recovery and, rest more because you'll still build muscle, diet is also key along with getting at least 8 to 10 hours of sleep every night.

[@spurzo-thespiralspacewolf8916]

This is my go-to all time favorite result producing routine: Upper / Lower split 2-3 x week. Each muscle hit 1 x 4-7 days. *UPPER* - Bench Press - Rows - Inc Bench - Chins - Lateral Raises - Pullover - Chest Flys - Rear Delt Fly - Tricep Extension - Preacher Curls - Military Press/ Tricep Extension (Alternate every other workout) - Curls/ Upright Rows (Alternate every other workout) - Grip Squeeze - Face Pulls (Rotator Cuff) *LOWER* - Squats - Calf Press - Zercher Squats - Donkey Calf - Glute Ham Raise - Leg Extension - Romanian Deadlift / Good mornings (Alternate every other workout) - Calf Raises - Leg Curl - F/B Neck Raise - Ab Sit Up - R/L Neck Raises - Cable Ab Crunch ** Each exercise is performed 2 x 8-20 reps to positive failure ** Rest 2-4 min Between sets depending on Exercises. * Warm up 5 min Elliptical * 50% x 8 / 75% x 4 of working weight.

[@ethans.4929]

Good shit dude, going to try this. Thank you

[@kunlunlu7672]

Best Channel ever in body building.

[@brianbrimmer2687]

Hi John, could you speak to the issue of rep range and volume?

[@austynshaw9733]

hands down best channel

[@darthbrutalicious6066]

Great shirt Doc. I had the same back when I was in school.

[@timmygates8859]

I’ve came back to this video 3-4 times in the past couple years just as a refresher. Two experts using their knowledge, research and experiences and explaining it all in an easy to understand way. Timeless content.

[@chrisboyd9367]

Definitely in the top 5 for proper form /fitness content on social media I’ve raised this question to others who make like content who say “ have any questions or comments leave it in the comment section but never reply that being said “ what shoulder & back exercises would you recommend for a weight lifter in a chair ♿️ Thanh doesn’t cause over rotation of the hips or flexing of the lower spine I’ve been doing resistance band training for 15+ years

[@mountaindog1]

pulldown variations come to mind...horizontal rows.....all versions of side laterals for delts and even some good ole arnold presses!

[@chrisboyd9367]

Thanks Mountain Dog I usually bounce between 161 / 181 lbs so any advice would be greatly appreciated again thanks for getting back to me

[@brianwalmsley447]

U should have your own TV show UK needs a great teacher to watch 😎

[@tejas1090]

RIP John! You will always be missed! 🙏🏿

[@bobby78086]

Loved this episode and love this channel! Thank you John

[@travisrandall8232]

Sounds like Dr. Fred Hatfields periodization program. I bought that program in high school called "serious growth". It worked. Within weeks people were noticing increased muscularity and my strength was increasing quite well.

[@boraoltulu]

such a valuable and informative video thank you

[@KaoWins]

God bless you John, thank you for always posting dynamite content!

[@kylequatmann2125]

I strongly believe the more you go to true 100% failure and beyond the more rest you need per muscle group and less volume you need. the higher the volume the less you should go to failure. If I was to do 30 sets or even 45 sets I would never go to failure, but if I did 12 sets sets per week for each bodypart as I do I would go to 100% failure and beyond on one of the 3 sets of 4 exercises I do for each body part. I have grown a lot doing it this way with only about 30-45 minutes in the gym. I have done this for over 3 years and every time I do higher volume with same intensity I overtrain.

[@franckthetank4977]

It will be impossible to tell what people do just by looking at them until they tell about you about their methods etc. My recipe is simple...I use everything like volume , heavy and medium weight ..lighter at times and all the technic I've learned in order to get a constant progression...High reps , low reps ..depend on what I like to achieve ...I will say I use all the available tools the proper way and I make sure I know how to use these tools to sculpt my physique...Not sure really about others. You can only compare what's comparable...I have been trying for the past 37 years many methods etc and I only kept the one who make me look and feel better ...When I feel tired and I realise my progress is not going as well as I like to I then take 1 week off in order to replenish my energy , motivation and give a break to my ligaments , tendons , muscles etc...Training hard well I will say training smart for longevity

[@MrJoey1498]

Great video thanks John.

[@ericlanthier2440]

There is a system that actually use a volume ramping method like stated here...if my memory is right, its called "big beyong belief III" by Leo Costa jr.

[@jasonjenkins812]

Intensity is where it's at. If you're not crippled from your workouts then are you even lifting? MAXIMUM EFFORT.

[@hasoooniiiii]

Really amazing and informative content out here! Congrats on 100k my man. You surely deserve more!

[@mountaindog1]

thank you!

[@MGTOW-nn9ls]

I have lurned so much from this channel.

[@blowfold1]

Good topic. Please can you get Dr Eric Serrano on more please

[@mountaindog1]

yep

[@jim6213]

That new look is cooler

[@bradjackson6618]

Does this slightly contradict Mike Israetel theory of; MV, MEV & MAV?

[@mountaindog1]

not really...build your work capacity and MRV up

[@Fazlifts]

Supports what Mike is saying if anything.

[@basedexo119]

Mike's MRV recommendations are way below 30-45 sets per bodypart though.

[@louiscalvert1431]

Thats his general guide lines, he says to start there and figure out what you can do induvidually This whole video supports his approach a lot I think

[@stephenellis6601]

Based Exo the 30 to 45 sets refers to the muscle overlap i.e 5 sets for chest pres and shoulder press= 10 sets for the triceps and anterior delt.

[@campfit505]

Good stuff and John and Brad! Love the info keep it coming!

[@bennygilligan]

Brilliant stuff John absolutely brilliant really enjoyed it

[@420MRNICEGUY818]

Great video. Thank you

[@thereefster]

congratulations on 100k subs john!!!

[@mountaindog1]

thank you!

[@joseperesnandolope1566]

The best video on volumen

[@GabrielMartinsFitness]

Curious on forearm volume, mine is having a hard time growing

[@jlogan2228]

Forearms and calves you have to hit it with volume AND higher weight just bc they are such frequently used muscles they have to be worked even harder

[@1968barry]

Happy to see a great bodybuilder and a real bodybuilding researcher talk over the issues. Thanks!

[@michalob21]

just inspired me to go from bro split to doubling it up! Thanks my bros

[@daviddeleon3882]

Great video as always. Very informative. Could you go more into the signs to look for when we should start pulling back on intensity. You touched on it slightly, but I think it would be beneficial to many if you could cover this.

[@mattjohnson91]

I find this very encouraging as a guy who loves really high volume workouts. I could never stick to any workout program that did less than 20 sets per body part. Just didn't feel right for me

[@RichPianasOilPump]

Your channel along with Greg Doucette are my top fitness channels. Jeff nippard is also very high up there!

[@mountaindog1]

thank you!

[@max_fjellstorm]

Hands down is a 5 day split like the pros do the best for advanced natural athletes or should one still work with higher frequency?

[@matheusbuniottoa.2557]

I was waiting for that one!

[@benoneill5550]

Great video cheers John

[@jbouchard4877]

Try 50sets or more per week for a month straight. You’ll put on size. I’ve done it. My arms have plateaued for 4 years now. Grew 3/4 inch in that month

[@zlashroses8825]

Great video John keeping coming 👌

[@michelesguera5343]

Always great informations!

[@jimmccormack8479]

That was awesome!!! Thank-You

[@mountaindog1]

Glad you enjoyed it!

[@paramore91rioxz]

Extremely valuable info, thank you both👏

[@johnmickeyhsabo4619]

Thanks for the amazing content John and Dr Brad. Could u do a video on nucleus overload?

[@cameronjames3028]

Loving the beard John boy !

[@hawk1548]

CLASS IS IN

[@msoto951]

So I recently came across this channel a couple days ago and absolutely love the content! I binge watched literally 15 videos in a row and subscribed. I have a question about chest. I really want a chiseled chest and always seem to have a problem with the lower outer part of my chest to give it that filled out look. What are some exercises I can do for that specific outer part?

[@mountaindog1]

slight decline work, but it maybe more diet related

[@DrTopLiftDPT]

Me: 30 sets over the week for all muscle groups. Do that all the time

[@h1a2m3z4a5]

TopLift do you de load after? And then work your way back up to 30 sets? rinse and repeat?

[@DrTopLiftDPT]

@@evergreenthunder could have asked me on my channel. never saw this

[@DrTopLiftDPT]

@@h1a2m3z4a5 probably had to deload once a month.

[@vanwestley7546]

Hey ive been wanting to get feedback on this subject. Ive really dialed in the way i like to lift after about 4 years of consistant training. Im 32 years old, male, 5ft8in, 175lbs. Every 48hours for about a year ive done a maximum effort upper body routine. Its 4 push/pull superset exersizes alternating. 1) 10reps 45lb weighted pullups/4reps 245lbs bench press (i end the 4th set of both with a dropset pyramid burnout till body weight pullup to failure and 135lb bench to failure) 2) 12reps 80lbs unilateral dumbbell lat raises/ 10reps 150lbs incline or decline bench 3) 10reps 115lb unilateral lat 45° angle pulldown machine/ 10reps 55lb unilateral dumbell seated almost vertical incline press 4) 20-30rep 50-80lb partial raise dumbell side delt (john meadows)/10-20rep 5lb slow negative 1 1/2 rep sholder full raise (jeff Cavaliere)/end in cable work mostly focus on finishing with facepulls slow negative. Im i crazy? I love having gotten to this level but need constructive criticism. This is a 12set push/12set pull exersize every 48hours totalling 48push/48pull sets a week. I get each exersize done withing 15-30min. Thats about 1 1/2 hours every other day for upper body. Of course i have lower body, HIIT, and sauna time etc. But the upper body os where ive gotten too extreme im thinking. Just hoping to start sharing around the places that have inspired me so much. Thank you Mr. Meadows your videos have helped immensely!

[@DariusKant]

thats a great training session. you have a strong back, 10 reps with a 45 lbs weights for pull-up. i do the same, but i weight 165 lbs. you may change some exercice like switch pull-up for chin-up or parallele bar chin-up or rings chin-up. switch the bench for dumbbell chest press. on the second set, i suppose it is not dumbbell lateral raise with 80 lbs but shoulders press right ? one move i like, when i do an upper body workout is the dumbbell biceps curls to overhead press. awesome exercice for biceps and shoulders wow. i use about 40 lbs dumbbell for a set of 10, but on the other set the reps get down a little bit. you can switch some exercice in your third set, like put some t-bar row, i like to superset too the pull-up with dips. great superset, but mostly, i do like you, chest press with pull-up. if you want a good challenge for pull-up, i like to do 8 reps on parallele medium grip, 6 reps on pull-up and 4 grip on close grip parallele bar. so 1 set is 8 + 6 + 4 for a total of 18 reps in one set. i use extra weight for the first set, but i must do bodyweight for the others sets if i want to do the exact number of reps. it burn. 3 to 4 sets of that, what a good pump in the back. well it look like good workout session that you do. keep going!!

[@geektarded]

Digging the beard man!

[@krystalcoates5534]

Congratulations on100k

[@brandothereal]

100k congratulations!

[@nonyobussiness3440]

How do you hit the lower lats? I understand you cannot change lat insertions. I notice a lot of lifters mid to upper lats become well developed. I have implemented Dorian Yates advice of focusing on reverse grip and narrow grip pull ups/pull downs/rows. My lats have definitely improved because of that. I started doing single arm cable rows and pull downs and I really feel it in my lower lats.

[@Islandstrength1955]

Awesome episode.

[@vktesla]

Great information, excellent. I really would have liked the obvious question asked though: What would your presumed optimal training schedule and breakdown be? He did a lot of talking, but didnt leave us a definitive answer by my estimation. Also interesting, in another video of yours with your three biggest mistakes as a beginner, one mentioned was too much volume. Dont know if it came before or after you received this information, but would be interested to know.

[@liefacts3000]

I had to Google what "caveats" meant. I am now wiser. *** Thanks for the videos mountain dog

[@gummixx6885]

Legends.

[@RichardRatner.1972]

Very important topic, great work guys, kind regards Richard U.K

[@joaocrufer]

So John, how do you recommend increasing the volume? Maybe adding 3 sets a week, or maybe a little faster? So nice to see you with Brad!!

[@TheOlzee]

If two groups are doing the same program but ones doing 10 sets per week the other is doing 20 per week then the higher volume will undoubtedly see more gains. They need to do a study of low volume / higher intensity VS high volume / lower intensity and see the results. My guess they’d fair pretty much equal. Then it would come down to individual choice: do you prefer to go gym more often and not train as hard OR go less often but bust your arse more.

[@bemorperformance3614]

Awsome video as always !!

[@incredibally]

Hi John, I hope you are well! Thanks for such great quality information on your videos. I've implemented your advice to my training with great results. If you have the time I hope you could answer me this question or give me a thumbs up if you think it could work; I vary between bro split and a high frequency training system. On high frequency I have a 3 day split but train 5 times a week. Mon Legs calves Tue Chest Delts Tris Wed rest Thur Complete back/bis Fri Legs calves Sat Chest Delts Tris Sun rest as you see I hit each body part every 4th day. Using legs as an example, rather than hitting 20 sets in 1 workout if on a bro split, as visiting every 4th day I split the volume for about 10-12 sets on each of the 2 days, and may prioritise hamstring on of the days. I would perform usually 3 movements on each day, 4 sets on each, maybe a 4th movement if I reduce the sets on other exercises to 3? I would as an example reach a few reps short of failure on 2 sets, the 3rd set closer, then if its the last set of any given movement I will take it to complete failure, often using set-pause, maybe partials or some deadstop reps, clusters etc. I try this method for my entire split. Do you think this is feasible to recover from, chemically assisted and 8 weeks from Universe. calories are not very low and training always fuelled with cluster dextrin EAA'S peptopro's. Thanks for your time. Matt.

[@dancelovers229]

RIP John! you will be truly missed :(

[@Keezy410]

100k by midnight?! How will you celebrate John? This is a big accomplishment ! That's 100k lives you've influenced. not many people can say they have done that . I will be happy for your quality 100k than some people's garbage half a million.

[@mountaindog1]

ill be snoozing...I have to do a seminar tmrw morning!

[@Keezy410]

Good luck, Do a 100k rep workout after 😁

[@bereckdavid4810]

The best man for info on bodybuilding.......Mountain Dog.

[@Beingtomframpton]

Hi John. Can you suggest journals to read on the topics of weight training and General sports nutrition, and journals like the one Brad is published in? Many thanks.

[@kalevcharleston2762]

My experience at 70 I do 6 days body part each day 20-28 sets very short rest times get my cardio at the same time it works for me on a carnivore diet as well so the best I have looked body wise and to many benefits to mention happy as 85 is my goal to be the best I have ever looked hay the glass is half full mate

[@vivekbansal5199]

Love from India John

[@jim6213]

Could an intermediate alternate between volume and intensity training? (Change every couple of months, depending on the person of course)

[@mountaindog1]

definitely

[@michaelfacchini1175]

Great channel! Really enjoy the videos, very informative. I recently have changed my workout routine from a bro split to a sort of push/pull method routine to hit body parts twice a week as opposed to once. What do you think is the optimal sets per session, per week for a individual body part if I was hitting it twice? Thank you!

[@thunkjunk]

Have you tried Arnold's Blueprints for Mass and to Cut?

[@michaelfacchini1175]

@thunkjunk I have it's great, thanks for the info!

[@russie.russell]

CONGRATS on reaching 100+k And the beard is a good look. Do you think you can keep it until the end of the year or will the wife put you in the dog house?? LOL

[@mountaindog1]

wellll.....I had to shave,but now it's growing back cause Im headed to Vegas..haha

[@russie.russell]

Have fun at the "O"!!! Time flies... Will you have video from their as well?

[@MidwestJoe67]

Love ALL of your content!! Is it safe to assume that the volume being discussed in this video refers to "working sets" (or "hard sets" as you like to call them) and does not include warm-up sets or "build-up sets"?

[@z-man.cometh]

But what about intensity? Was intensity the same in the different set-numbers?

[@steveopenn]

Is the suggestion to workout 3 days in a row at a set number of sets? Thank you.

[@ThePaLaShoRa]

Hey John. Great video, but i wonder, whats the reason to not do 45sets at one sesion why we shoud split them in 2 or 3 times per week? Whats the science bihind it?

[@d.c.2775]

Great video. How does the health (I.e. Joints) and age factor into the equation?

[@mountaindog1]

more along exercise selection

[@sameersaeed1784]

Any info on the rest time between sets? Also how many sets taken to failure?

[@BjWeeks]

So this means more sets and reps or time lifting with less weight or intensity?

[@lostb0y88]

Just give ur 100% in ur training and u will see result, ur body will tell u when to slow down or push harder .

[@Postermaestro]

the hardest part is slowing down, it’s the last thing you wanna do when progress stalls