Workout Volume is Killing Your Gains!
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Date: 2022-04-22
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Comments and reviews: 10
is
52 yr old here been in and out of gyms since I was 20. what I see today of the average Joe (younger guy) in the gym is significantly different from when I was younger at the gym regarding lifting plus intensity of workouts. without blowing smoke up my own arse at 52 I find myself working a lot harder than most lads in their 20, s every time I'm at the gym. like you point out most of what I see is easy lifting followed by long periods of staring at a mobile phone in between sets. coincidently enough I just watched a utube vid before watching this vid where a young guy quoting- science facts - was offering just this strange advice that Jeff mentions regarding not pushing oneself close to failure even suggesting stay at least 2 to 3 reps away from failure which translates to me as turning down easy street which is being replicated in the gym today by many youngsters. I don't want to be in the gym for hours at a time so when I go in I hit it hard and fk off out with each session lasting no more than 30 mins dedicating that time to one body part ie chest or shoulders or back etc and i don't look at my phone once. honestly I feel like saying to some of these youngsters mate you might as well go home untill you develop a total different mindset when stepping into the gym because you're wasting your time at the moment and might as well stay at home beating off instead
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52 yr old here been in and out of gyms since I was 20. what I see today of the average Joe (younger guy) in the gym is significantly different from when I was younger at the gym regarding lifting plus intensity of workouts. without blowing smoke up my own arse at 52 I find myself working a lot harder than most lads in their 20, s every time I'm at the gym. like you point out most of what I see is easy lifting followed by long periods of staring at a mobile phone in between sets. coincidently enough I just watched a utube vid before watching this vid where a young guy quoting- science facts - was offering just this strange advice that Jeff mentions regarding not pushing oneself close to failure even suggesting stay at least 2 to 3 reps away from failure which translates to me as turning down easy street which is being replicated in the gym today by many youngsters. I don't want to be in the gym for hours at a time so when I go in I hit it hard and fk off out with each session lasting no more than 30 mins dedicating that time to one body part ie chest or shoulders or back etc and i don't look at my phone once. honestly I feel like saying to some of these youngsters mate you might as well go home untill you develop a total different mindset when stepping into the gym because you're wasting your time at the moment and might as well stay at home beating off instead
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Natedog
More one issue with Jeff, and I've watched his videos for years and this is my only issue, is that sometimes he says one thing and does another.
For example, he made the perfect leg workout video and I love the workout, but here is my issue with it. Plenty of data has shown that the maximum amount of sets per muscle group per week lies between 10-15 for best results. His perfect leg workout had squats with a combined total set range of 7 total sets. Which is fine, BUT, the rest of the workout also hit the same muscle group increasing the total set range for one muscle group to around 13 sets for one day. The volume is insane! And yes the intensity is there, but this one day basically finishes leg day for the week due to the volume of sets.
I perform full body everyday with certain days focusing on a muscle area over other areas. So incorporating that much volume would overtrain my legs unless im on steroids
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More one issue with Jeff, and I've watched his videos for years and this is my only issue, is that sometimes he says one thing and does another.
For example, he made the perfect leg workout video and I love the workout, but here is my issue with it. Plenty of data has shown that the maximum amount of sets per muscle group per week lies between 10-15 for best results. His perfect leg workout had squats with a combined total set range of 7 total sets. Which is fine, BUT, the rest of the workout also hit the same muscle group increasing the total set range for one muscle group to around 13 sets for one day. The volume is insane! And yes the intensity is there, but this one day basically finishes leg day for the week due to the volume of sets.
I perform full body everyday with certain days focusing on a muscle area over other areas. So incorporating that much volume would overtrain my legs unless im on steroids
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LPowell-
Glad to hear this. I do like 6-7 sets and I do got to failure every time except my Lats and Traps probably right at true failure which is harder to get there and I-m guessing bc they are such large powerful muscles. I know they are swollen and have that ripped pain to where I know they have been worked very well. I-ve been getting really good gains so must be right. I focus on each muscle I-m targeting and try to perfect form and keep it that way. Slow and deliberate. I do push pull routine with legs on my push days so Mon- Push, T- Pull, Wed- rest, Thur- Push, Fri- Rest Sat- Pull, and Sun- Rest. My muscles are not still sore when I come back to a push or pull. If they are I-ll skip it which is very very rare that happens. I do free weight, body weight and resistance training. I do wish I good get a better soreness out of the middle an bottom of my chest but I-ve heard that those heal really quickly. Thanks Jeff.
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Glad to hear this. I do like 6-7 sets and I do got to failure every time except my Lats and Traps probably right at true failure which is harder to get there and I-m guessing bc they are such large powerful muscles. I know they are swollen and have that ripped pain to where I know they have been worked very well. I-ve been getting really good gains so must be right. I focus on each muscle I-m targeting and try to perfect form and keep it that way. Slow and deliberate. I do push pull routine with legs on my push days so Mon- Push, T- Pull, Wed- rest, Thur- Push, Fri- Rest Sat- Pull, and Sun- Rest. My muscles are not still sore when I come back to a push or pull. If they are I-ll skip it which is very very rare that happens. I do free weight, body weight and resistance training. I do wish I good get a better soreness out of the middle an bottom of my chest but I-ve heard that those heal really quickly. Thanks Jeff.
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Etrostormborn12
man this was my biggest mistake and I think I have lost a huge part of my potential gains from this. it turns out I have been overtraining my chest for 2 years, so have I wasted my newbie gains? I have found all my other muscles have gotten stronger and bigger over the 2 years but as a I love a good chest pump I was nailing set after set but going nowhere my bench stalled for 2 years and my chest wouldn't grow. when I stepped back I realised I was hitting 24 chest sets a week, across 2 sessions as I do Push, pull, legs. I lowered it to 12 sets a week and tbh during the training it feels like it isn't being hit enough but I am now seeing growth, my Bench press is once again getting stronger. I do feel like I wasted 2 years though and that I wont be able to recover the gains I should have had
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man this was my biggest mistake and I think I have lost a huge part of my potential gains from this. it turns out I have been overtraining my chest for 2 years, so have I wasted my newbie gains? I have found all my other muscles have gotten stronger and bigger over the 2 years but as a I love a good chest pump I was nailing set after set but going nowhere my bench stalled for 2 years and my chest wouldn't grow. when I stepped back I realised I was hitting 24 chest sets a week, across 2 sessions as I do Push, pull, legs. I lowered it to 12 sets a week and tbh during the training it feels like it isn't being hit enough but I am now seeing growth, my Bench press is once again getting stronger. I do feel like I wasted 2 years though and that I wont be able to recover the gains I should have had
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Jayme
Jeff are you saying that intensity is almost like pushing past the speed limit on the highway. I am a big believer of bodyweight training. For a month last year i set out to do 300 push-ups a night for 30 days, within an hour. 5 variations. I saw a huge change within that time but quickly plateaued. I believe that was way overdoing it with volume. Then recently i dropped down to about 5 variations of push ups within the 12 -15 rep range. 10 sets. so 2 rotations of those 5 variations. I again saw some change but i think it was because i went to failure, stopped about 5 seconds, kept going until i reached the reps i wanted. I was takinv little shorg breaks ( like a rest pause? even though i didnt even know what that was)does this sound right. im learning and i really appreciate any input.
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Jeff are you saying that intensity is almost like pushing past the speed limit on the highway. I am a big believer of bodyweight training. For a month last year i set out to do 300 push-ups a night for 30 days, within an hour. 5 variations. I saw a huge change within that time but quickly plateaued. I believe that was way overdoing it with volume. Then recently i dropped down to about 5 variations of push ups within the 12 -15 rep range. 10 sets. so 2 rotations of those 5 variations. I again saw some change but i think it was because i went to failure, stopped about 5 seconds, kept going until i reached the reps i wanted. I was takinv little shorg breaks ( like a rest pause? even though i didnt even know what that was)does this sound right. im learning and i really appreciate any input.
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dmd356
Thanks for hitting on this. Its super true that more reps will become less in quality/form. Personally i do both on different days.
I do Legs/Push/Pull, Rest, UpperBody, Lower Body, Rest. So 5 days a week, and during the PPL split i do heavy weights low reps, for Squats, Bench and Deadlifts. Then on the upper/lower body days i do more reps with about (80%+) of my strong days. Deadlifts i only do once a week though. I have noticed a pretty great result in strength this way. But the main thing is to keep your form on point. Dont lift to impress just to muck up your spine or other body parts when youre older. I see so many people do half ass reps with heavy weights then brag about it on social media. If your forms compromised, so is youre future heath. Period.
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Thanks for hitting on this. Its super true that more reps will become less in quality/form. Personally i do both on different days.
I do Legs/Push/Pull, Rest, UpperBody, Lower Body, Rest. So 5 days a week, and during the PPL split i do heavy weights low reps, for Squats, Bench and Deadlifts. Then on the upper/lower body days i do more reps with about (80%+) of my strong days. Deadlifts i only do once a week though. I have noticed a pretty great result in strength this way. But the main thing is to keep your form on point. Dont lift to impress just to muck up your spine or other body parts when youre older. I see so many people do half ass reps with heavy weights then brag about it on social media. If your forms compromised, so is youre future heath. Period.
reply
KidVon
As an ectomorph, I seem to gain more muscle through endurance exercises and activities. Or (higher volume with lower intensity) I don't know if you're talking from a textbook or from experience but personally intensity has killed my gains as an ectomorph. My greatest gains I've seen from 4 sets, 8 to 12 reps with about 75% of my 1 rep max.
So if I have a problem developing fast twitch muscle fibers than what should I do. Because intensity don't seem to be helping me personally at all lol
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As an ectomorph, I seem to gain more muscle through endurance exercises and activities. Or (higher volume with lower intensity) I don't know if you're talking from a textbook or from experience but personally intensity has killed my gains as an ectomorph. My greatest gains I've seen from 4 sets, 8 to 12 reps with about 75% of my 1 rep max.
So if I have a problem developing fast twitch muscle fibers than what should I do. Because intensity don't seem to be helping me personally at all lol
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Fiddlebender
What I have learned to do is emphasize effort and intensity, however, my body makes the rules. So, if I have an injury or some exercise feels awkward in a bad way (for examply my back hurts) then I cut down on intensity but I replace it with volume. However, even with high volume I focus on form so that I can bounce back and recover from it. Next time I perform the exercise it might feel better, and if so, I can attack the exercise again with higher intensity.
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What I have learned to do is emphasize effort and intensity, however, my body makes the rules. So, if I have an injury or some exercise feels awkward in a bad way (for examply my back hurts) then I cut down on intensity but I replace it with volume. However, even with high volume I focus on form so that I can bounce back and recover from it. Next time I perform the exercise it might feel better, and if so, I can attack the exercise again with higher intensity.
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Harold
I took a year and studied routines about 4 different one's I do 3 days on and isolate the muscles for 9 hard sets and 3 light finishers twice a week it took 8 months to build up to the volume that im at now once I found the right routine. I'm also 59 years old been going to a gym forc35 years last year I won first place with incase natural bodybuilding and best poser. I watch only athlean x because he is natural and he is a physical therapist sports.
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I took a year and studied routines about 4 different one's I do 3 days on and isolate the muscles for 9 hard sets and 3 light finishers twice a week it took 8 months to build up to the volume that im at now once I found the right routine. I'm also 59 years old been going to a gym forc35 years last year I won first place with incase natural bodybuilding and best poser. I watch only athlean x because he is natural and he is a physical therapist sports.
reply
A. R. C
I like working out (without weights) in pretty much a slow motion and when I am really in a good mental state of trying past my comfort boundary. I use variations in the exercise to keep me sane and maneuvering like a squirrel lol onto a branch of muscle that I was not just stressing. and go much longer and further using a slight variation as a break before I get back to what started hurting. Other wise my break takes me out of position.
reply
I like working out (without weights) in pretty much a slow motion and when I am really in a good mental state of trying past my comfort boundary. I use variations in the exercise to keep me sane and maneuvering like a squirrel lol onto a branch of muscle that I was not just stressing. and go much longer and further using a slight variation as a break before I get back to what started hurting. Other wise my break takes me out of position.
reply
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