Jeff alberts only does 4-8 sets per week for each muscle group.... and he looks better than 100% of /fit/ who are all high volume bros these daysSo whats ur cope to explain this?I had a feeling volume was a gigantic meme waste of time
Oh yeah, and he trains with LOW frequency too, only trains each muscle group once per week.His back day is literally>2 sets of pull-downs>2 set of seated cable rowsLOL
>>76948464I just pick a movement and go to failure, if I need add weight then I do.
>>76948464Volume is a gigantic meme. The only model of training that matters is (I think Borge Fagerli created it) is the effective reps model.The final 5 reps of a failure set are the reps that provide stimulus. Going to complete failure all the time can be a bit hard on the body, so keeping 0-3 RIR can be smart. And returns diminish dramatically after the first set, so 1-3 sets of direct muscle stimulus per workout is golden per exercise if you're going 0-3 RIR. This means for instance, 1-3 sets of a pec fly in 1 session is adequate for growth and you don't need to do any other pec exercises if you did 3 sets of pecs.2x per week is probably ideal frequency but once every 5-7 days is enough.Top set + 1-2 backoff sets is the way to go.Myo-reps are good too, if you know how to do them properly
>>76948464>roided faggot does thingsdidn't ask
>>76948508Hes natural, look at his delts and traps.
10 sets per muscle group per week is the sweet spot imoNot too little, not too muchIf you can't grow on 10 sets for each muscle group per week, then ur training like a bitch.
>>76948464Roiders have constantly elevated levels of muscle protein synthesis. Nattys only get elevated muscle protein synthesis for roughly 48h after working out a muscle.
>>76948527>he has to be unnaturally big to be on gear You're a retarded fag
>>76948464He's getting smaller. Comes with training like a fag.
>>76948494You assume the average person is good at actually stimulating hypertrophy. There's a hard and a big pump ime, indicating myofibrillar vs sarcoplasmic muscle development. And sure you can just do a few sets, but say working down from heavy to down 1pl8 on bench to also get sarcoplasmic hypertrophy helps to really get the muscle to 100% signaling of protein synthesis and also allows you to do more variants and target other fibers of the same muscle or do say tricep focused bench also. I prefer to really nail a muscle group and rest for 1-3 days depending on if hard bulking(1-2x/wk if cutting)and trying to get more time at highest rate of protein synthesis. Rir wise how often are you doing <5rms? To me it just seems stupid to never go to failure or even fail a 1rm as hypothetically your max moveable weight goes down each rep and is often junk volume. Also 20min rest helps to get a ton of sets in, huge advantage to a home gym and also being carbed up as glycogen and energy depletes rather fast comparably.Are myoreps more just 1 rep with cooldown after a set? I usually like resting for up to 20min to keep the weight high then lower the rest period for smaller muscles and hypertrophy work.
>>76948464Natty?
>>76948527Traps aren't hard to train, but yeah what the fuck is he fucking up so bad for delts like that but his chest has cleavage?
Why is it when someone with a good phisque comes out and says >Hey guys, this is how I train, here's how I lookThat instead of people being like>oh fuck, im doing 10X more volume than he is, and he looks better than me.... maybe I should try out lowering my volume, maybe....just maybe... i am doing way more than I need to be doingBut instead people are like>LALALALLALALLA NOT LISTENING, YOURE LYING, YOURE ON STEROIDS, YUORE LYING, THAT DOESNT WORK, ITS IMPOSSIBLE LALALLALALA IM NOT EVEN GONA GIVE IT A CHANCE AND TRY IT OUT LALALALALLALA IM STICKING TO MY 100 SET PER BODYPART PER WEEK I DONT CARE LALALALLALAL
>>76948663post "phisque"
>>76948464If I posted physique I'd be some kind of gay guy cum shrine
>>76948550No. Those delts at his age, coupled with that vascularity, indicate trt at the very least.>>76948464It's because he takes exogenous testosterone. Every fitness influencer, professional athlete, action hero actor, personal trainer, and anyone else whose physique effects their income, does steroids.
