How Much Training Volume Do You Really Need? (Science Explained)
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Date: 2019-11-06
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Comments and reviews: 9
Tropsmoo
I was wondering what was going on with me, I've been cutting pretty hard, went from 107 to 101. 5 kg in weight in the last 3 1/2 weeks. 3. 4% body fat as of a electric body scale (the one that shoots electric current through you hands and feet. By my calculation then I've lost 1. 86 kg in muscle weight and only 3. 64 kg of fat. I was at 3. 64 kg of fat lost 3 or 4 days ago, so it seems I've lost muscle just in the last few days? I upped my volume a lot after watching a german volume training 10x10 and even though I only did that for one day before switching back, I've been exhausted since then in the gym. My current regiment is push/pull/legs&core rest. Should I take a few days off or should I just keep going on with my current regiment and consider the losses from that one day something off? I've recently upped my protein intake from 123g to 167. 5g, not quiet matched to my 223 lbs of weight, but I'm not sure how to add more protein in while meeting the cut requirements. I'm currently eating at a 25% deficit on an 8 hour eating frame training fasted in the morning.
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I was wondering what was going on with me, I've been cutting pretty hard, went from 107 to 101. 5 kg in weight in the last 3 1/2 weeks. 3. 4% body fat as of a electric body scale (the one that shoots electric current through you hands and feet. By my calculation then I've lost 1. 86 kg in muscle weight and only 3. 64 kg of fat. I was at 3. 64 kg of fat lost 3 or 4 days ago, so it seems I've lost muscle just in the last few days? I upped my volume a lot after watching a german volume training 10x10 and even though I only did that for one day before switching back, I've been exhausted since then in the gym. My current regiment is push/pull/legs&core rest. Should I take a few days off or should I just keep going on with my current regiment and consider the losses from that one day something off? I've recently upped my protein intake from 123g to 167. 5g, not quiet matched to my 223 lbs of weight, but I'm not sure how to add more protein in while meeting the cut requirements. I'm currently eating at a 25% deficit on an 8 hour eating frame training fasted in the morning.
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hiphophead555
Sets, Reps, bla, bla, bla. All that matters is TUT. I workout using rings, doing progressive calisthenics. Unless you're seriously experienced then you will not be doing many sets. It's about quality NOT quantity. 10 press up's on rings that are slow, controlled and performed correctly are better than 50 rushed shitty half rep press up's. All my workout consists of is Pull ups, chin ups, body-weight rows, press up variations, dips, bridges and calf raises. I do a push/pull split and then a trick/leg day on rings. All movements are performed on rings apart from the pull ups right now. Simplicity and mind muscle connection is key imo. I think we all get to caught up in the numbers and doing god knows how many different movements to target the same muscle from a slightly different angle. 3 or 4 compound movements that you can really concentrate on I find is definitely the way to go
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Sets, Reps, bla, bla, bla. All that matters is TUT. I workout using rings, doing progressive calisthenics. Unless you're seriously experienced then you will not be doing many sets. It's about quality NOT quantity. 10 press up's on rings that are slow, controlled and performed correctly are better than 50 rushed shitty half rep press up's. All my workout consists of is Pull ups, chin ups, body-weight rows, press up variations, dips, bridges and calf raises. I do a push/pull split and then a trick/leg day on rings. All movements are performed on rings apart from the pull ups right now. Simplicity and mind muscle connection is key imo. I think we all get to caught up in the numbers and doing god knows how many different movements to target the same muscle from a slightly different angle. 3 or 4 compound movements that you can really concentrate on I find is definitely the way to go
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Sabrina
I know for what works for me, I need more time to recover than I did just a few years ago. I lift 2-3 days a week, and each workout is high volume, and somewhat different than the workout prior. I believe in shocking the muscles and make an effort to change things around. As someone in my 50s, with physical limitations and mobility issues, I can see the changes over time. Not able to walk just years ago, I can see how I track each workout and see what has worked over time. I log every single movement pattern. The sweet spot for me is working out each body part three times a week, at least 5 times per workout, on top of compound movements which is at the core of all I do. But that's just for me. My body doesn't bounce back quickly anymore, and doing a 6-day push/pull split is far too taxing on my nervous system.
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I know for what works for me, I need more time to recover than I did just a few years ago. I lift 2-3 days a week, and each workout is high volume, and somewhat different than the workout prior. I believe in shocking the muscles and make an effort to change things around. As someone in my 50s, with physical limitations and mobility issues, I can see the changes over time. Not able to walk just years ago, I can see how I track each workout and see what has worked over time. I log every single movement pattern. The sweet spot for me is working out each body part three times a week, at least 5 times per workout, on top of compound movements which is at the core of all I do. But that's just for me. My body doesn't bounce back quickly anymore, and doing a 6-day push/pull split is far too taxing on my nervous system.
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Rob Roddy
Hi guys, I work a lot of hours and only manage to get three sessions in a week upper body, lower body, cardio. If i show you my leg work out you can see what sort of amount of sets I am doing is right and I would like to train more but dont have time too. Also if its not too much trouble I f you could tell me if I am doing the right thing. I am above body weight in squats and deadlifts. So leg day; squats 5 sets, sumo 3 sets, calves 5 sets, abs 5 sets, good morning 5 sets, calves again 5 sets, split squats 5 sets, and a few exercises for glutes from my physio. Upper body; bench 5 sets, shoulder press 5 sets, bis tris and chest flys & shoulder flys are all 3 sets, low row 5 sets, deadlift 5 sets. Cardio is jump rope ( skipping) but Ive very recently added a 25kg weight vest which is jeez hard work
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Hi guys, I work a lot of hours and only manage to get three sessions in a week upper body, lower body, cardio. If i show you my leg work out you can see what sort of amount of sets I am doing is right and I would like to train more but dont have time too. Also if its not too much trouble I f you could tell me if I am doing the right thing. I am above body weight in squats and deadlifts. So leg day; squats 5 sets, sumo 3 sets, calves 5 sets, abs 5 sets, good morning 5 sets, calves again 5 sets, split squats 5 sets, and a few exercises for glutes from my physio. Upper body; bench 5 sets, shoulder press 5 sets, bis tris and chest flys & shoulder flys are all 3 sets, low row 5 sets, deadlift 5 sets. Cardio is jump rope ( skipping) but Ive very recently added a 25kg weight vest which is jeez hard work
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Rob Roddy
Hi guys, I work a lot of hours and only manage to get three sessions in a week upper body, lower body, cardio. If i show you my leg work out you can see what sort of amount of sets I am doing is right and I would like to train more but dont have time too. Also if its not too much trouble I f you could tell me if I am doing the right thing. I am above body weight in squats and deadlifts. So leg day; squats 5 sets, sumo 3 sets, calves 5 sets, abs 5 sets, good morning 5 sets, calves again 5 sets, split squats 5 sets, and a few exercises for glutes from my physio. Upper body; bench 5 sets, shoulder press 5 sets, bis tris and chest flys & shoulder flys are all 3 sets, low row 5 sets, deadlift 5 sets. Cardio is jump rope ( skipping) but Ive very recently added a 25kg weight vest which is jeez hard work
reply
Hi guys, I work a lot of hours and only manage to get three sessions in a week upper body, lower body, cardio. If i show you my leg work out you can see what sort of amount of sets I am doing is right and I would like to train more but dont have time too. Also if its not too much trouble I f you could tell me if I am doing the right thing. I am above body weight in squats and deadlifts. So leg day; squats 5 sets, sumo 3 sets, calves 5 sets, abs 5 sets, good morning 5 sets, calves again 5 sets, split squats 5 sets, and a few exercises for glutes from my physio. Upper body; bench 5 sets, shoulder press 5 sets, bis tris and chest flys & shoulder flys are all 3 sets, low row 5 sets, deadlift 5 sets. Cardio is jump rope ( skipping) but Ive very recently added a 25kg weight vest which is jeez hard work
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Robert Ziherl
Vladimir Zatsiorsky wrote The goal is to train as heavy as possible, as often as possible, and remain as fresh as possible. I think this quote really hits the nail, it's a very occhams razor type of quote; just right. Zatsoirsky is a biomechanist and the author of Science and practice of strength training and was part of the Soviet system of athletic development. The last few years I've seen many young (and already accomplished) lifters in both powerlifting and weightlifting practicing this approach with great success. By the way I love your approach to criticism to humbly go to the source and learn. That kind of curiosity and willingness to constantly learn is a great trait in a person. Thank you for all your content - a new follower since a week and I've already watched 15+ videos from you.
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Vladimir Zatsiorsky wrote The goal is to train as heavy as possible, as often as possible, and remain as fresh as possible. I think this quote really hits the nail, it's a very occhams razor type of quote; just right. Zatsoirsky is a biomechanist and the author of Science and practice of strength training and was part of the Soviet system of athletic development. The last few years I've seen many young (and already accomplished) lifters in both powerlifting and weightlifting practicing this approach with great success. By the way I love your approach to criticism to humbly go to the source and learn. That kind of curiosity and willingness to constantly learn is a great trait in a person. Thank you for all your content - a new follower since a week and I've already watched 15+ videos from you.
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Scott Garber
I feel like the arguments against this would be missing the point. With any body of research, it is dependent on the population that was studied, and would need to be adjusted per individual anyway. It would be very odd to take the number 10 or 20 as hard numbers when other variables including things like each lifters effort, diet, sleep, training experience, and physiology would surely change this upper limit. Using the research as a baseline for self assessment would make more sense, and then adjusting the volume to find what works (much like using an equation to find maintenance calories and then tracking weight change to find your effective maintenance in diet) should take away the desire to even argue with the video in the comments section.
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I feel like the arguments against this would be missing the point. With any body of research, it is dependent on the population that was studied, and would need to be adjusted per individual anyway. It would be very odd to take the number 10 or 20 as hard numbers when other variables including things like each lifters effort, diet, sleep, training experience, and physiology would surely change this upper limit. Using the research as a baseline for self assessment would make more sense, and then adjusting the volume to find what works (much like using an equation to find maintenance calories and then tracking weight change to find your effective maintenance in diet) should take away the desire to even argue with the video in the comments section.
reply
Nathan Green
I think it boils down to a volume to recovery ratio and this ratio being different for every individual. if you just did set after set after set each day of the same exercise I'm sure you would get to a point where your body just can't rebuild that muscle fast enough. however CT Fletcher said that he worked arms everyday for 1 and a half years so maybe the body has the adaptive ability to recover faster if you do more consistent sets each week, thinking of this like working the bodies recovery muscle, meaning that over time as you become more advanced you enhance your recovery efficiency. This is just a theory. CT also stated that he did this naturally, without steroids. i guess the only way to know is to try it.
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I think it boils down to a volume to recovery ratio and this ratio being different for every individual. if you just did set after set after set each day of the same exercise I'm sure you would get to a point where your body just can't rebuild that muscle fast enough. however CT Fletcher said that he worked arms everyday for 1 and a half years so maybe the body has the adaptive ability to recover faster if you do more consistent sets each week, thinking of this like working the bodies recovery muscle, meaning that over time as you become more advanced you enhance your recovery efficiency. This is just a theory. CT also stated that he did this naturally, without steroids. i guess the only way to know is to try it.
reply
Demetri Vrahnos
Great video as always Jeff. I see a lot of back and forth on this topic but its really quite simple. Both ends of the spectrum (10 vs 30 sets) are correct, but the big factor is intensity on those sets. If youre doing 10 sets per week on a target muscle, you better have high intensity on those sets (RPE 9-10. If intensity is there than 10 sets will be sufficient. If you are doing 30 sets per week per target muscle, intensity needs to be moderate otherwise you will over train (7-8 RPE. However too low of an intensity (5-6 RPE) and you wont stimulate the muscle enough. My recommendation is try both ends of the spectrum and see what works best. Or cycle between the two every couple months or so
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Great video as always Jeff. I see a lot of back and forth on this topic but its really quite simple. Both ends of the spectrum (10 vs 30 sets) are correct, but the big factor is intensity on those sets. If youre doing 10 sets per week on a target muscle, you better have high intensity on those sets (RPE 9-10. If intensity is there than 10 sets will be sufficient. If you are doing 30 sets per week per target muscle, intensity needs to be moderate otherwise you will over train (7-8 RPE. However too low of an intensity (5-6 RPE) and you wont stimulate the muscle enough. My recommendation is try both ends of the spectrum and see what works best. Or cycle between the two every couple months or so
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