High volume routines have never made sense to me, and I figured it out recently, it's because I train hard, and thus I can only do like 6-8 sets per muscle group per week at the most. I realised the people who do like 20-30 sets use a weight that is like 10% of their 1RM and they also leave like 10 reps in the tank, which is why they're able to do so many sets, but they're all DYEL's and I'm jacked doing much less sets so I guess I'm the one doing it right.
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>>76784460I do around 3 to 4 sets aiming for 10 reps max. But I recently I started going for less reps and more weight.
>>76784496Sure, heres me and my brother
>>76784460Routines and arbitrary quotas in general don't make sense in biological systems if they're not aligned with biological processes. You can't bring order to chaos with a calendar unless the calendar describes the real processes. You can almost always benefit some from lifting but you're not going to equally benefit from the same # of sets when you're in a differnt condition. Training should be dynamic based on biological indicators you can track if you want to get the most out of it.
>>76784545>Training should be dynamic based on biological indicators you can track if you want to get the most out of it.post biological indicators and dynamic routine
>>76784550Fullbodies every 3-5 days0-1 if heart rate variability or spo2 are low1-2 sets if it's mid range 15-30 minutes of light cardio 3-4 sets if they're on the high end vo2 max work also If you're getting consecutive high days after training you can add more sets. You ideally want to train the amount of intensity and volume that will sink your hrv into the middle ranges since this is a indicator of recovery occuring. If it's not taking a hit you're not doing enough on the days you're working out.
>>76784572lol lmao
>>76784572To clarify what I mean by 0-1 and 3-5 days is treat day 3 on as primed to workout again. If day 3 is bad 0 if day 4 is bad 0 if day 5 is bad just do 1 anyway because detaining will occur if you wait longer.
>>76784576Laugh all you want this is the meta now in sports training. It can apply to body building just as easily.
>>76784460You can do high volume on roids but yeah, less and heavy is the only way for natties
Natties max out their genetic peak in less than 15 years and I'm not planning to die before 50 so I don't give a shit what's most efficient, I'm gaining muscle, and if I will be gaining muscle for longer, then it will be better for me longterm, because once you plateau, the midline crisis hits and that causes testosterone to drop.
>>76784550Personally I just go as hard as I can until I have heart palpitations and start cold sweating/feeling like I’m gonna pass out. I think that’s a good indicator.
>>76784460You have shit recovery genetics. I do 12 sets to true muscle failure for both biceps and triceps, and I do that 3x a week.
>>76784460Yea high volume for naturals is retard shit. It works on roids because you recover a lot faster
>>76784460High volume training was popularized by bodybuilders, the only reason they do a lot of reps/sets with light weights is the much lower risk of injury than heavy weight/lower repsAs far as growth, it doesn't matter how you train as long as you are close to failure. Set of 5 will do the same as set of 15 if both are taken close to failure.The set of 5 will also be better for strength as it also conditions your nervous system, but the risk of injnury and the overall fatigue is much higher.
