Just How Much Volume Must you Get Ripped



Video taken from the channel: Team 3D Alpha


How Much Volume is Enough To Build Muscles with Calisthenics

Video taken from the channel: Old School Calisthenic


Is Training Volume Overrated for Building Muscle?

Video taken from the channel: mountaindog1


How Much Training Volume To Grow Muscle | Hypertrophy

Video taken from the channel: Paul Revelia


The Problem With “Volume” For Building Muscle

Video taken from the channel: OmarIsuf


How Much Volume do you Need to Grow Muscle?

Video taken from the channel: Natural Gallant Bodybuilding



Video taken from the channel: OmarIsuf

How Much Volume Do You Need to Grow? To answer this question, we again turn to the “hypertrophy doc”, Brad Schoenfeld, and his meta-analysis which indicated that: “Based on the current literature, 10+ sets per muscle per week would seem to be a good starting point as to programming volume in those with hypertrophic-oriented goals. In the most simple and basic of terms, the optimal volume range for most people is: For each bigger muscle group: about 60-120 total reps PER WEEK. For each smaller muscle group: about 30-60 total reps PER WEEK.

In more specific terms, this breaks down like this: Chest: 60-120 reps per week. Back: 60-120 reps per week. How Often Do You Need to Work Out To Build Muscle?

Or, in other words, the minimum amount of time you need to spend in the gym. By Edward Cooper. 24/07/2019 If you. If you’ve got leverages that make lifting weights a breeze, you’re probably going to have no issue building muscle or lifting heavy weights.

Unfortunately, we all don’t have long torsos, average length arms, shorter legs and low centers of gravity which is the basic combination required to be naturally gifted at most lifts in the gym. After 8 weeks, they found that the 8 sets per session group experienced similar but slightly greater muscle growth. They also experienced a greater improvement in training load volume when compared to the 16 sets per session group. In the gym, it’s the number you get when you multiply the number of sets you do by the number of reps and the amount of weight used.

For example, if you do three sets of 10 repetitions with a 30-pound weight, your total volume is 900 pounds. You. An inability to overload via volume will drastically limit your ability to build muscle. So, if four 60 minute sessions a week delivers results, do that. Just know that in time it might have to become 5 or 6 sessions a week.

Or those four sessions might have to take 75-90 minutes to allow you to perform more work. Make every extra set count. How Much Water do you need to Build Muscle? The amount of water a person should consume daily is a controversial subject. The standard 8 glasses of water a day prescriptions recommended all over the place won’t be enough for serious muscle seekers.

If your goal is building muscle, choose a weight at which you reach muscle failure between 8-12 reps. And for emphasizing muscle endurance, go with a weight that allows you to do more than 15 reps. 3. Pump Up The Volume. Similarly, if you can do only 4-5 reps, the weight is too heavy for maximum muscle-building. The sweet spot lies in choosing a weight in which you can just do 8-12 reps on your own.

Bodybuilders also train the fast-twitch muscle fibers, usually starting with multijoint movements sorted by.

List of related literature:

As a general rule, the best way to get maximum development of muscle volume is by lifting about 75 percent of your one-rep capacity—that is, the maximum amount you could lift for one repetition.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Volume is varied by doing 2 to 5 sets, depending on the training cycle or experience of the individual.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

Thus, when performing a target volume of, say, 20 sets per muscle per week, greater muscular adaptations are attained by apportioning volume into two weekly sessions of 10 sets for a given muscle group as opposed to a single session of 20 sets.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Therefore the higher is the tension (weight) and the longer time the muscle spends under it (reps)-the better are your chances of making it big.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

After six to twelve months of training the total body two to three times a week consistently, the strength and development of the muscles will have improved considerably and the muscles will need more work (volume and resistance) in order to progress further.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Like the number of reps, the number of sets you do depends on your goals and the amount of volume you can handle.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

That’s why I recommend you typically keep your perworkout training volume for a given move to about 25 to 50 reps, which is what many fitness experts agree to be the sweet spot for building muscle, improving strength, and boosting metabolism.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

In the bodybuilding world, there are a number of theories in terms of the most optimal volume for muscle growth, ranging from workouts with one working set per muscle group to those where people may be in the gym for three or four hours to absolutely crush themselves.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

For each muscle group, perform two to four sets of 5 to 15 reps.

“Fitness for Life: Middle School-2nd Edition” by Corbin, Chuck B., Le Masurier, Guy, Lambdin, Dolly
from Fitness for Life: Middle School-2nd Edition
by Corbin, Chuck B., Le Masurier, Guy, Lambdin, Dolly
Human Kinetics, 2017

However, if your goal is to become as strong as you can or reshape an area of your body, you need to perform more than three sets per muscle group.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • high volume? no no, per workout per bodypart that would be high but for a  entire week? especially considering you have a picture of Serge Nubret here which was known for doing 30-40 Sets of Bench press alone in a single workout. even in Arnolds case it was 32 sets for a single bodypart like Chest and John Defendis and Steve Michalik 40-60 sets per bodypart not per week. these guys aren’t as big as the guys today but the quality  just seems to be considerably better on the high set guys,  40 sets a week is probably a average set total for just about everybodys leg bck workouts etc who trains  a specific bodypart more than once in a week which isn’t unusual

  • Love it! You explained everything I wanted to know. I’m currently doing low volume I have build strength but not enough muscle. My goals are to build muscle so I can get rid of this skinny fat physique and look for more fit. I will try today to do more high reps. Thanks you earn a follower lol

  • I like to start at a good weight, maybe 80% of what I can do for 5 reps, and I go do a set of 5. Then, I go up in weight progressively each set till I get to failure and I push myself to failure on the last set. Going for extra reps or, occasionally, a PR.

  • Omar, Hermon volume training 10×10 and 6×10 has done wonders for me. My body weight increased from 240 to 280lbs over the course of a year. The squat and deadlift numbers per rep soared in an upwards trajectory. I started at 225 and ended at 415 on both lifts at 10×10. Bench press and landmines improved but we’re not so much effected until I changed to a 3×10 rep scheme. I still can’t push through 500 on bench yet. I have been stuck on 495 for a while.

  • you need volume for cardiovascular factor. without that you cant grow on the most efficient system. big weights, high intensity and static reps and slow reps its all give big protein synthesys but stress on cardiovascular system and you will not grow in long term. train like a marathon runner. low to medium weights, very high volume without failure. or be lazy fucks and do high intensity but to grow you need to do 1 hour cardio per day. than you body will feed of high intensity. if you wanna do moderate cardio than high volume with slow and static reps.

  • Amazing video. First time on this channel. No fluff just facts. Subbed. It’s funny I haven’t had a gym in months and I am about to start training with higher volume calisthenics. Do you think doing hundreds or reps of pushups, pullups, and squats can build some decent size? Provided good nutrition

  • High volume is a waste of time and energy, why do loads of endless sets when you can do half with double the intensity and not overtrain and not be stuck in the gym using up energy levels, for no reason whatsoever, makes no fucking sense, been doing this over 33 years and I’m the same size and development as others who do high volume, go figure it out.

  • Do you know how to fix a stiff neck and pain between the shoulder blades from training? I have this pain for 3 months now and it’s terrible even when sitting my upper back hurts a bit

  • Okay so I’m starting to change my training to a more high-volume approachbut I’m wondering from the video if that means four sets of 10 for let’s say biceps or triceps which would be at least 40 reps right there. Or does that mean four sets of 10 for one bicep movement and then another and so on to where you’re working around 5 different movements but 40-70 reps on each movement?

  • would this idea of increasing load and reps per set, primarily, before increasing total volume also apply to muscle retention during a cut phase? or does it really only apply to muscle gain?

  • I did low volume higher intensity for years and got strong as shit but it’s not worth the injuries that come along with it…now I understand the older folks when they told me stop benching over 315..lighten up the load and do more reps..high volume for 2020!! ��

  • In my opinion if 24 hours later u are slightly sore..or stiff for a older guy like myself at 62..then you got a good workout the day before.. pain is gain…conversly IF U DONT FEEL IT IN 24 HOURS..INCREASE..A MODERATE AMOUNT OF SORENESS AFTER 24 TO 36 HOURS IS WHAT U SHOULD AIM FOR

  • What about greasing the groove with push ups and pull ups? I do push up and pulls up every hour of the day. At least 10x per day, I’m adding 1 rep each day no problem, but I don’t know if this is effective to grow big muscles. Definitely works for endurance though.

  • Thats great info Omar! But how many of these sets you take to failure? And also it depends how quickly you recover right? Everything is very relative. Thank you for the help. Your videos are great!

  • Genes plays a big part of the equation! Muscle fibers is the other half of the equation. For example: I train arms 4-5 times a week ( 3 sets). Weak body parts may have less muscle fibers,so you have to train them more frequently.

  • When working out at home by bodyweight, i’d usually increase ROM before increasing sets or reps��

    Handstand Push Ups as example, increase the rom by using parallettes, 1-2 inch increase feels like a tonne��

  • Enjoyed your video. I learned a lot. I am a powelifter but I use bodybuiding to improve my lifts. Thanks a million. You are number 1. Hope yo meet you in the future!��

  • Sets are only deemed ‘effective’ for hypertrophy when theyre 0-4 reps from failure. Unless those ramp up sets are treated as easy warm ups then all theyre doing is adding additional fatigue without hypertrophy. Revive Stronger made a post on this recently (associated with Israetel, Helms, Schoenfeld, etc)

  • I do ppl split and just an example for back I do
    3 x 10-12 rack pulls
    3 x 10-12 bent over rows
    3 x 10-12 high row machine
    3 x 10-12 lat pulldown
    2x a week.. I seem to recover enough for my next back day but is this optimal?? Suggestions? ��

  • Do you think someone needs to build a base with deadlifts from the floor before doing rack deadlifts? I have zero interest in deadlifts from the floor just looking for the trap and upper back gains from rack deadlifts.

  • You are watching this video and…

    Now you’re not training:)
    After you watched all kinds of videos, read all kinds of books you still have to train. So train and gain my friends

  • Too much volume will in fact in worst scenarios shrink your muscles.
    I knew this to be true a long time ago and I’ve heard Jason Gallant say this as well.

  • I’m currently trying to figure out which approach I want to do… I may be forced to start low & possibly work up to high volume (trying to rehab after some medical issues & just got the thumbs up to weight train: light).
    Thanks for the info: it’ll weigh into my decision & goals.

  • While this is not-at-all scientific and very subjective, I’ve found that the guys who have physiques I admire all did high-volume training.

  • People don’t train to failure? I thought that’s what you’re always supposed to do. I train to failure every set of every exercise unless it’s an explosive/power exercise.

  • Great content. Thanks! This talk reminds me of the last time I hit a PR in the strict Clean & Press. I used to work up to a top weight and do (typically) 8 hard doubles or triples (usually in the 85-90% range, which means I was hitting technical failure on some of theses sets); instead of that, I decided to train more like what I see from Olympic weightlifters: working up over more lighter sets, and then do a limited amount of heavy sets.

    Before, I would do something like this: 135 lb x 3 x 2 sets / 155 x 3 / 175 x 3 x 2 sets / 200 x 2 / 205 x 2 x 8 sets (completely in the upper end of Prilepin Table at the 85-89% range)
    Then, I started to work more like this: 135 lb x 3 x 2 sets / 155 x 3, 165 x 3, 175 x 3, 190 x 2 x 3 sets, 200 x 2 x 2 sets, 210 x 1, 220 x 1 x 2 solid singles (I could have done doubles had I really pushed it)

    I was doing less, but not that much less. There were lots of lighter sets where I trained at those higher velocities, while I was still touching weights in the 90% plus range, but for very few lifts. In fact, most of my sessions were lighter: I would top it off with just a couple doubles at 200 lb.

    When I finally attempted those two plates and a dime which is 239 lb on the bar I am using it felt really heavy as I catched the clean, but I pushed hard and I surprised myself as I felt the bar slowly sailing past the sticking point.

    Looking back, I’d say that the heavy session I’ve used here as an example was too much on some days, and too little on some other days. I felt strong on that last single at 220 lb and I could have challenged myself with 230 lb, or go down in weight to 200 lb and see how many good reps I can get. I’ll keep this in mind. Thanks!

  • I just subbed I like the content. I kinda need help with my situation. I’m currently stuck on a bench press weight ( I can’t lift it after 3 reps) so the weight before that turns into my working set. I used to do it 5×5 before but I changed it to 3 sets of 10 (hypertrophy focused). So in order to get the 45 weekly sets (I bench press 3 times a week to get better at it and increase my weight) I should turn my 3×10 bench into 5×10?? My intensity is always rpe 9-10

  • so after reading the comments ive realized alot of people are claiming to do push-pull-legs for the 45 sets. but doesn’t that defeat the whole purpose of the research shown? it wants 45 sets for a given muscle group for example if you were to do pushups. you would want to do that one Monday Wednesday and Friday giving you 45 sets. if you did push-pull-legs you would only get 15 of the 45 sets correct or am i over analyzing what they are talking about. you would get 45 sets overall but you wouldn’t get 45 sets for a specific muscle.

  • With Warm-Up Sets I do 7-9 Working Sets per Muscle 2x Week
    Without Warm-Up Sets I do 4-6 Working Sets per Muscle 2x Week

    So to some I do High Volume and to some I do Low Volume?

  • The truth is you can’t build muscle with extremely high reps and sets or very low reps and sets even though Dorian Yates says he does one all-out set there’s several sets leading up to thatat the end of the day there’s just more than one way to skin a catin the biggest secret everybody keeps forgetting is it’s about what works for you what does your body respond to

  • This is why Omar is not growing. He is overtrained. He hasnt identified his recovery rate. I grew bigger and stronger from training less..Than i did from training more.

    What I came to realize is my body required AT LEAST 5 days 120 hours. To fully recover and GROW. From a workout..So instead of doing deadlifts 3 times a week. I started doing them once a week. And every week. I was able to add 10lbs to the bar. Going from 225lbs for 8. To 455 for 8 in less than 6 months.

  • I was trying to find the word effort for so long when I first heard the term junk volume. Muscles don’t count sets and reps. Failure and progressive overload are necessary

  • Iits not considering reps for set I. That study.

    I’m the the study they did same reps, just worked out more. Volume is usually considered high reps per set…

  • ‘light weights and heavy weights lead to similar muscle growth when volume is equated for and sets are taken close to failure’

    Metaanalysis of all studies suggests it is failure that matters

  • Great video John. What’s your opinion on Mike Isratels theory on volume periodisation? Starting at the minimum and Increasing number of sets week on week until you reached the so called maximum recoverable volume.

  • Bruh I can listen to you preach this all day keep bussing these so called no it all’s over the head with this knowledge bruh ������

  • my question would then be this: were any of these sets taken to failure? if you take a set to failure, you now no longer need those 10 sets…I have a feeling, they didn’t go to failure..I can see if you don’t go to failure how doing 10 sets might be better…but I can tell you now, if you do 10 sets to failure per muscle group, you’ll be burned out very very fast…that old saying you can either go really hard or go long fits here…

  • I’ve seen great improvements in my arms since upping my volume in a way to suit my life style by training more frequently to get the added volume in. Great video pal

  • Complete rubbish. You cannot discuss number of sets in isolation, ie. without also discussing intensity. The benefit of less sets only comes when you also increase intensity. You cannot do many sets when the intensity is very high. HIT is the ONLY training system backed up by science. Muscles are stimulated to grow by work rate not workload, otherwise marathon runners would have huge leg muscles.

  • Paul great content, however for intermediate to advanced trainers looking to build muscle, let’s say they averagly do 20 sets per muscle group and increased to 25 sets then 30, and so on. What would you do if progress stalls but your already increased volume so high you cannot increase anymore? Would you taper down for a month and restart?

  • It really doesn’t matter if you hit ur muscle with the right intensity and you recover, you can do 40 sets with no intensity and you will look the same

  • Hi John, I really enjoyed hearing your approach to this topic.
    It’s not entirely dissimilar to Wendlers approach in 531 ramping sets, last set is to form failure. It just validates your approach further.

    Thank you for putting this content out and sharing your wisdom.

  • I dont think its high reps or heavy weights i think its more high reps of heavy weights. Also does any body ask what the difference is in nutritional requirements of the 2 styles, because that could play a huge role.If you are burning 3x as many calories with 1 style over the other then yes you would have to account for that.Also what about connective tissues? which does more for your joints volume or tension?

  • Low volume, high weight. Look like a power lifter. Hgh volume, low weight = look like a distance runner. Medium weight, training 60% of your one rep max 1-2 sets, 4 times a week = Godlike Aesthetics.

  • I’ve really enjoyed your videos for a long time. I totally agree when you talked about different muscle groups responding better/worse to endurance type training. I’ve always emphasized this to my clients. I look back at human evolution for my reasoning. What activities did humans do the most of throughout history? It’s safe to say that walking is at the top! Quads, calves and core have been optimized for endurance over time.

    Genetics can alter this to some degree but I believe it’s pretty standard.

    Personally I get good results from training the above groups almost every workout. But, if I smashed chest, biceps, triceps and shoulders everyday I’d DIE!

  • Thanks for the video and the links to the studies. I read the Schoenfeld study and then got thinking of how to programme this shit based on 3 FBW per week. What comes across pretty quickly is that you need compounds brutha ain’t no time to be doing sets and sets of bro-curls. To get to 45 sets per week then you need the stimulus from the push movements like bench press and shoulder press to reach the weekly set numbers on triceps for example. They just didn’t do 45 sets of tricep pushdowns!

    And heed Migan’s words ‘up to 45 sets per week per bodypart’. It doesn’t necessarily follow that the study is suggesting 45 sets per week for each bodypart quads, ie 45x hams, 45 x chest, 45x back, 45 x shoulders, 45 x biceps, 45 x triceps etc. That alone would mean 270 sets per week or 90 sets per workout no way man.

    Two things look like they’ll help up the number of weekly ‘stimulus’ sets: 1. Compounds and the trigger on supporting muscles; 2. Drop sets taken to near failure.

    Still working through my programming but it will involve the big movements like squats, deadlifts, bench press, dips, pull ups etc. No tricep kickbacks required 😉

    Suggestions and comments very much welcomed.

  • 2:21 so, too many sets is bad for gaining muscle and actually induces apotrophy but what about strength? Is doing too many sets for mass all bad? Or are there benefits as well? Like better defined muscles and strength.

  • Great video. Quick question though, the math isn’t making sense in my head. The study was set up with frequency of 3x per week. The sets were 1,3,5 per exercise. How is that 9,27,45? Shouldn’t that be 3,9,15? What am I doing wrong here?

  • Well I say 9 sets per muscle group per week? Well u can do that easily with low volume training but high frequency? Such has 5×5 3 x per week is 15 sets and if u do full body so surely there’s a difference between volume and frequency?

  • I train to failure every set, If I don’t go to failure or beyond failure I don’t consider it hard. Training like dorian and Ronnie is the only way to go imo

  • I wanna say that I feel like two sets three sets maximum for each exercise is the best for me sometimes just one all outside works the best I noticed my body actually diminishing and looking worse when I would do 5,6,7 sets per exercise And I get pretty close to failure so yeah this is great advice I totally agree

  • Training each muscle 2 times a week works the best for me too. Once a week is too little, and 3 times doesnt give me enough time to recover, even if I do not feel sore, I noticed my sessions are way better when I train each muscle only 2 times a week.

  • I think it is intensity what makes muscles to grow, and nothing about volume. And frequency is very personal, 1 week can be not enough time for recover+overcompensate, and 1 week can be too much time for someone.

  • dude can u make a vid explaining about how long it took for u to actually look like u lift? months? a few years? i need that info. love ur vid man. cant believe u dont have many likes. ur the best

  • Hey, I have a question. Is it essential to count small muscle groups toward your weekly volume? Say, I have a goal of hitting 12 sets per week on my Biceps, and I do 3 sets of Barbell Rows on Monday and train my Biceps on Tuesday, would you count these 3 sets of Barbell Rows toward the Biceps volume already since the BB Row uses the Biceps to some extent?

  • Lets say I want to hit chest with high volume, twice a week, do u recommend 20 sets each day with 40 sets of total weekly volume?

  • I love how you know the difference from strength focused training and hypertrophy focused training. Some people like Steve Shaw, do not know the difference and therefore tell people to push for strength. I get that progressive overload works, but there will come a point where focusing on contracting the muscle / mind muscle connection is valuable for growth!

  • Please tell me if what i am doing is right.

    I’m working out 6 days per week ( Sunday rest) and i am doing this split:
    Monday: Shoulders and leggs
    T:Chest and triceps
    W:Back and triceps
    T:Shoulders and leggs
    F:Chest and triceps
    S:Back and triceps
    Sunday: REST

    doing 5 exercices for each big muscle ( LEGGS CHEST AND BACK) 4sets of 10-12 reps
    and doing 3 exercices for each smaller muscle ( bicep, tricep,shoulder ) 4sets of 10-12 reps

    plus 3 days of abs in middle, I find this methode exauthing because i try to lift heavy with fewer reps sometimes, any advices?


  • This is gold. I made tons of gains in the past few weeks on my chest / back / legs by this method even tho i have 10years of training behind me. Nowadays im aiming for lighter weights 20+ reps, doing tri sets for each muscle for maximum burn and fatigue, and i see much more and faster gains than i had on 5×5 and all these powerlifter stuffs. Thank you man!

  • I have a question. When you say 45 sets per week, are we talking about 45 sets of just biceps spread thru the week or are we talking 45 sets in a week? Cause to do 45 sets of biceps you would have to train 7 times a week and do 6-7 sets per muscle group.. wich is a lot.
    I’m not saying it is impossible, but I just want to make sure I understood correctly.

  • If I was aiming to do 30-45 sets per week on a body part, would you say I should prioritise one body part for the 45 sets of do that for them all?

  • It depends on each individual…. Do what works for u…. HIT for natty is intense but works just fine with more rest/recovery days.

  • The 3 sets that weren’t that heavy did not make me stronger. Even 1 set (at least in the past) has made me stronger if it’s close to failure (as close as possible without actually needing to bail).

  • What I found with my full body workout is thst one work set is optimal for me. But I pump. No heavy weights. I do, depending on the exercise, up to 30, 50, or even 60 reps. Sure the last ones are more like micro reps. During this set i can take a breath or two of a break. But I still count this as one set. Maybe I’ll stop at 27 for the first time, then at 43 the second and at 55 for the last time.

    My muscles almost explode from that pump, I fry every muscle fiber. And I feel energized after the workout and the next morning I feel the urge to train again.

    Best feeling Ive ever had with any type of training. ��

  • Hey John im 60 been working out on and off most of my life what would you say would be a good workout routine and how many days a week for us elderly gentleman LOL. Keep up the great work on your videos you’re awesome

  • I didn’t get it. 40-70 reps per week or per session? Because if it meant to be per session then even if I do 5×5 three times per week is not enough!

  • Do you know the feeling of being afraid of holding back too much power? I mean I could workout for 2 hours but i would be needing many rest days to feel strong again so im doing just enough so I can train frequently again. is this good?

  • Over time I found out that my back grows best from fewer but heavy sets while I recently experienced that my chest reacts much better to lots of sets and reps and fewer weights (6 x 12-15 per exercise with 3 exercises…).

  • I used to do high volume. But because I want to get better at bouldering and I will be spending the next semester in Innsbruck so I will be trying higher reps with lower volume. Climbing gyms don’t usually have much weights. The one I am right now has only ca. 30 kg total in plates… and a pretty light bar. I am making it a bit more difficult with bands, but I don’t have a clue how much I am lifting.

  • High volume, high intensity and heavy ass weight is the key! Just don´t burn out to the point where you feel too tired all day long and you´re not recovering.
    My suggestion is try to train to the point where you feel like crap, then you´ll know your limit and your body. From there you can start tracking how much volume you can handle. I can easily do 15 -18 sets per session for big muscles and 12 14 sets for small muscles twice a week and feel good. I train 6 days a week but also i´ve been training for 10 years so my body can handle more volume than when i started.

  • I’m a believer that diminishing returns isnt a thing until you get too extreme with it. For example, I do high volume high intensity full body workouts (squats, bench, ohp and 6 or 7 accessories) 3 days a week. I’ve seen great results muscle wise and my strength has skyrocketed because of the assistance movements I’ve implemented. Especially as a natural, high volume and intensity is extremely important

  • I wanted something simple post lockdown, keep from moving around too much in the gym. if upperbody I mainly to one pull and one push, so bench for example I will do 100 reps normally 10 sets of 10 with weight increasing, when I hit my highest weight I break the set into 2 X5reps, then reduce weight for the ending sets. I can now keep a total volume score, so my criteria for now is, new higher weight and total volume up but total reps constant. the plan was just to do this for July and Aug but its working well so far so may keep going until I run out of the ability to increase the total volume.

  • I do full body workout 3 times a week. on monday chest 2 exercises 4 sets each and for other parts i do 1 exercises 4 sets only. on wednesday back 2 exercises 4 sets each others parts 1 exercise 4 sets. and on friday shoulders 2 exercises 4 sets each others 4 sets each… its gives me mass and strength both….

  • High volume for sure.
    I do one muscle group for week. Big muscle groups 5 to 7 workoits 4 to 6 sets for 8 to 12 reps. Small muscles groups 3 to 5 works 8 to 12 reps. Go hard 4 days in a row. Rest 3 days in a row. Work out only and hour and a half. But everyones body is different. Whatever floats your boat.

  • In fact ever since I started training with such leading sets and not worried about volume so much I started to see unique results! But I’m still a little confused about exactly how to lead to the final set.. i mean is it better to stick with let say 8 reps and increase the weight each set until we hit some nice effort or maybe do some 12 reps with 3-4 rir on first set, then with havier weight 10 reps 2-3 rir and on the last one 8 reps. it would be interesting if you talk about this in some of your videos:)

  • Volume just burns me out. I am a intermediate and a whole body routine is the best i have done. After i hit advanced weights on the main lifts, i am gonna maybe split it up in a DL/Back/Biceps day and a Squat/Bench/Triceps day

  • I tend to hit 18000kg of volume per workout quite easily anything below 14000kg doesn’t feel like much today I hit about 7000kg of volume but it felt like a warm up but was enough for what I wanted in a workout today

  • Wow 9 sets…. I always considered low volume for anything other than calves or arms to be at least 16 sets per group lol. Ive never gotten results doing less than 4 sets of 4 different movements per group

  • I talk about this JUST LIKE,,, Shifting Gears in a Car or On a Bicycle!

    2, 3, 4 Warm-Up “Gear Shifting” for the “Momentum” of a GREAT/Heavier/Readied Final Set to Failure,,, IS THE REASON for the 7 to 9 Gears on a Bicycle BELOW the true DRIVE gears!

    As long as Those Sets ARE Progressing in at least Heavier,, then WHENEVER that Last set comes,, then IT WILL be that much MORE Effective,,, since the WORK Accomplished ahead of time IS ALSO MORE WORK!!!

  • Hi john

    John I have arthritis in my knees and shoulders I am only 38 and need shoulder replacement,do u think training sessions per week should be less do to the high inflammation I have or would u do more sessions less volume in each session?
    Ie 4-5 days per week but only 40mins long

  • No, volume training is underrated people always just want to make gains. You gotta recomp even though you won’t make a new pr the next workout. You wouldn’t of anyway sometimes you should do way more just watch the time don’t be in there longer than 2 hours.

  • I love it when I watch an Omar video and realise by the end that I’m already doing everything he’s suggesting correctly. Usually because I’ve taken previous advice.. from Omar!

  • Get video and I’ve been wondering about volume and raising it myself. I’ve been lifting for a while and I’m 42 so I’ve been sending with the 20-30 sets a week does that mean if I trained let’s say chest twice a week like I did this week, would I get the 20 sets by doing 5 movements for chest with 4 sets each one day and then doing that again later that week which would be 40 sets right?

  • I’ve been training for 35 yrs. This type of volume training as described is what I have found to be best through trial and error. You CAN’T get stronger and stronger forever! The first 6 years or so you will make 90% of your strength gains (if training properly).. after that injuries with start to manifest (for most people) If this were not the case guys like myself would be able to lift a truck after 35 yrs training. doesn’t happen. Plus the weak link, joints, tendons, and ligaments can’t handle the heavy weights forever. I train 23x a week with higher volume, higher reps (10-20) full-body workouts.. 2-3 reps shy of failure. The benefit is: my nervous system is always fresh, my joints are pain-free, and my muscles grow through volume and time under tension rather than progressive overload. Progressive over-load stopped working for me decades ago. Because of high volume training, I have healthy shoulders, knees, and back with above-average muscle mass at 50 yrs old. Last but not least, look at all the old-time bodybuilders who are/were still going strong late in life Robby Robinson and Serge Nubret (rip) they trained high volume/higher reps…success leaves clues!

  • Use rest pause training to increase time under tension and less overall sets. Example: Do a full set until you are tired, rest 10 seconds do 5 reps. Rest 10 seconds do 3 reps, repeat until you can only do 1 rep.

  • I use to counts sets and reps and got real slow gains. I started doing at least 10 sets per exercise and the workout is not over until I can no longer lift the weights. My muscle growth and strength shot up

  • But it says momentary failure? no way could i recover from that many sets a week going to what most people class as failure, not unless i was massively bulking! See i think there’s a point where there’s just to much volume, unless youre training with say 60/70% and way off failure, but then its very hard to gauge progress? Most people want to be near failure and i just cant see how people can recover from that much volume from one workout to the next, unless a lot of it is just isolation movements? but the programme you put up only names a few exercises and mostly compound? or am i missing something? i just cant see how you can recover from 45 sets per week from that exercise list. i cant imagine trying to recover from that on legs! i struggle to recover from compound lifts on legs.
    By the way i dont think you can look to athletes.. speed skaters squat as they need power on the ice, boxers do strength and conditioning work, often lift weights to some degree, i follow boxing, its my favourite sport and i could name so many boxers that look like shit with small shoulders to! All those actions in those sports are so far off failure to its unreal. doing those movements is not even as hard as running up stairs, yet you dont expect people to grow massive legs running up and down stairs? the rare few grow from doing sporting activities, i played soccer as a youth and you would get a few rare guys where there legs grew just playing soccer, i wasnt one of them! yet i do have decent genetics. but my body, like so many others needs more stimulation than what a sporting activity gives you. Anyway I’d be interested to see how you’d lay a programme like this out, like exercises each session per body part, rep range, how far off failure etc that would be a good vid.

  • Volume should depend on how much you can recover and it varies from person to person, dont overcomplicate it. I remember watching your videos 5,6 years ago where you did the same thing. If your viewers are rookies they will jump to the wrong conclusion most often than not due to all that useless info

  • Hmmmm… what about intensity?
    Pushing each set to failure? IF so, how can you be doing so many sets? If each set was intense? You will not have anything left in the tank?

  • mike mentzer built his body on steroids and high volume,,the low volume came after he had already developed his body like every other roid head

  • I think ‘too much’ volume can be bullshit at times for some people. I made the most gains in my life when I was working hard in construction 9+hrs a day and then training on top of that. I eat according to my energy expenditure but when I changed jobs I’ve never returned to that level of muscle mass plus leanness. I feel soft as absolute shit when I reduce my volume to what these apparent fitness gurus say is the ‘smart’ way to train.

  • I’ve been doing a 5 day week high volume workout, with great results in little time. I’m not growing like crazy, however I do see little growth. In 2 weeks I was noticing small changes. 10×10 17.5kg hammer curls, when I do a bicep flex, the lower portion is noticeably harder and wider (only noticeable to me since I’ve been watching every day). Also sets 8, 9 and 10 aren’t as difficult as before. Progression is daily, may be just by a rep or 2 but over 2 weeks that adds up.

    Doing this with pulls up, dips, diamond pushups, rows and neck curls. At first, I felt exhausted by the end of the 90 minute 120 minute workout. But now I feel good. I can only imagine the numbers and growth I’ll have after 6 months. Slow and steady progressive overload. I increase the weight slightly every 2 weeks. High volume feels best for me, as heavy heavy weights for me doesn’t feel right and I have injured myself before.

  • It feels like your getting better and better with your videos Jason.

    Your helped and helping me a lot with your content.

    Keep it going.

  • damn! this is the best video about volume and intensity. Your thinking is pretty much the same as mine, at one point i was really concerned about how much volume should i do and i was counting exact weekly volume blablabla, but then i just stopped caring and stopped counting my volume and just started to really focus on that quality hard intense top set and focus on progression

  • I have noticed the same. I cut my volume by 1/3 and up the intensity and I’ve gained more muscle than normal. I am also much stronger at my current weight compared to when I was at the same weight a few years ago.

  • I agree there’s no one size fits all solution. But for me I’ve found training each muscle group twice per week with a moderate amount of volume seems to work best. My arms especially need a good amount of frequency.

  • Bro please tell me I’m allowed one answer I’ll keep it short. How would u use involve this knowledge and work it into HSP? 2: do you feel negatives are allowed in this scenario? So 23 negative sets? If your not sure please say no as I take ur replies very seriously.

  • For me… Low volume aka 1 set to failure.. Is better!!! High volume is for roids guys.. I obtain my best gains with low volume!!! Try it guys

  • Mass is no problem.. Its sculpture, cutting..is problem.How to look all year around like calisthenics stars Frank Medrano with 5 % body fat… Are they freaks of nature with perfect hormonal system? or they dieting and stay in caloric deficite all year around,?, pretending they not…

  • Hey jason what do you Think about using Volume for cycles get more volume week to week and then take a deload and slowly inceasing over time

  • I worked out my arms this week, but I dropped by five pounds on each hand… it’s never happened before (but I just started) so I don’t know what the problem could be. I felt weak and tired during the session but I really wanted to workout, because I enjoy it.

  • I do high volume workout and train each muscle twice a week, 5 exercises for big muscles reps 12-15. And 3 exercises for small muscles 12-15 rep. I gave me pump and muscles defination. And i use full body workout 3 times a week when I need strength. Try this you will get good results

  • I’ve been training for years 10+ and thought low volume and heavy lifting is the secret to building mass and I was really set on it until I started watching this channel!
    I cant wait to get started on a high volume programme and lighter weights. I’m getting on a bit now and would welcome the reduction in weight.

    One question I have. Am I going to start with high volume straight away or am I going to start way lower and work my way up?
    My initial thought is to watch recovery after a workout, but may end up not hitting the rightvolume figures.
    Another way of approaching this is to lower intensity to accommodate volume and progress by increasing intensity.

    Thank you do much.

    Love the channel, can’t get enough of it.

  • Doesn’t this have to do with age and/or genetics?:) Older person would take longer to recover. 20 year old would take much less time. Etc. Danny Hester uses “light weights” and still became a Mr. 0. He doesn’t need to lift as heavy. Some people are just stronger (even if same age, no matter how much past experience in the gym, same diet…etc.).

  • So, would you say doing something like 10 sets of 3 of heavy weight would be beneficial for the main lift, then something like 3 sets of 10 for assistance lifts? Still keeping the workout in about an hours time..

  • My reps and sets is as follows and hope it’s right

    8 to 12 reps for 3 sets I go up in weight as you normally do if the weight is getting easier

    I was looking to go 4 sets of 8 to 12 reps

    I do this for building strength and mass

    Its probably wrong
    Let me know as I’m a hard gainer

  • Paul, you have stated a few times that you got your best gains from training twice per week. Do you mean training each muscle group twice per week or two total sessions in the gym? My work schedule only allows me twice a week sometimes 3x. Can I put on muscle with only twice a week? Thanks!

  • Yes sir, this is a great way to build your workcapasity, muscles and usually without the risk of injury as long as you are not an total idiot on your progression. How tall is a pyramid, answer never taller than it’s bottom. So here you can build a great foundation to peak from. Offcourse to lift heavy weight you also need to train with heavy weight(1-5 reps max) but not all the time. I would say from my experience lifting lighter weight has greater effect overall on fitness, musclebuilding, workethics and general capasity that will gain you all you need to peak in strenght when needed. I know this works, only thing is that most people don’t want to hear it.. they want the 2 minute biceps or 1 minute abs etc etc.. Look at some of the best bodybuilders, dont tell me those guys are not strong.. Lee Priest repping with 500 pound bench, Kevin Levrone with over a 600 pound bench.. god knows how much Ronnie Coleman would manage with his crazy workethics and training style that had a lot of volume. Stan Efferding was also an example of doing bodybuilding type workouts and then before competition in powerlifting he switches and potentiatet his muscles to produce max force. Bigger muscle is eventually a stronger muscle no doubt. I would say probably 80% of your work should be high volume with weight from 30 60% and then 20% should be high intensity with 80% ++++ weights.. Best of all this will really make you an indestructable machine with great joint integrity and well trained muscles that you can take with you into any war.. even a nuclear war;) Try a 20 rep squat and tell me it is easy with your 60% of your max. If yes congrats your on the right track. Just had to share my thoughts. Great video. Thank you.

  • i just fuck bitches get money get swoll. Some reason it works. I suppose each persons genetics are different. Jacked n tan right now middle of January!

  • If you wanna boil down to the absolute minimum element of training that needs to be improved, that would be work capacity. The higher the work capacity, the more volume you can handle, the better your recovery is, the shorter the rest periods between sets. Even when switching to a more “strenght based” or intensity type of training having higher work capacity is necessary. It just makes you overall a better athlete

    Thats why high volume makes you feel so good, training your body to withstand more fatigue will enable you to recover faster. it just works.

    (Widowmaker squats anyone?)

  • For what it’s worth (which, admittedly isn’t much) I find that doing between 15 and 25 sets for each muscle group, per week, is what works best for me.
    For example, 3x sets of Flat Bench+Incline Bench, and 2x sets of Flys+Dips = 10 sets of Chest.
    Do that twice a week and that’s 20 sets.
    I also find that going super heavy (5 rep sets) one day and getting more reps (10+ and rep-outs) on the other day is better than doing the same weight every time.

    Getting back into lifting seriously again after a few years off. Please, wish me luck.

  • Thanks for sharing! I have always been told to eat more to get bigger beacause I’m already strong. But I would eat a lot and not packing as much muscle as I want. So now I’m training 2 months for Strenght, then will train 4 months for Hypertrophy (less weight, more reps, less rest), and then I will train for peak 3 months more (more reps, less weight). What’s your opinion on that periodization system, do you recommend it? Greetings from Ecuador, Southamerica.

  • I hope u will answer me. Im a beginner and very interested in your stuff. Would you prefer this kinda program even to hsp? Would there be a way to work this into hsp? Do you agree with the routine used here to get to the high sets or would you do it different? Do u consider this to be the best possible way to train (hiiiiigh volume)? Would u suggest negatives (or any other techniques) in this routine to get to max mass? Would u perhaps say that even in this case 23 sets of negatives equals the sets here or are you not entirely sure? Would there be a way to work any kind of strength progress in here to get to both maximum mass (as u pointed out), maximum muscle endurance (i guess its safe to say because of the high sets) and muscle strength? What percentage of your max do you advise to be used? Do you see a way to work grip in there or would you leave it for the time being? How would you continue after this to hold onto your gains? Hsp? Maybe a completely different off topic question, but for example rack pullz with holds put a lot of pressure on your spine really working on your bone mass all over, do you see a valid way to work it in there or would you somehow do it on the side? I gained a lot of mass by this and was able to squat a shitload when doing this (strong body foundation, used to heavy weight). Partials can rock. You are an inspiration and as u can see ive been digging through your channel religiously and I really hope I can learn from a legend like yourself.

  • I hear everyone measure volume in sets and reps per workout, as you do in this video. What about paying attention poundage over a period of time? Like for example, squat 100,000 pounds in a month.

  • I’m really lost when it comes to my volume now. I’ve been lifting for almost 2 years. I feel like if I do 25 sets a workout I can’t recover well from it and feel weak all the time. But if I do lower volume I’m not doing enough in the gym to grow. To top it all off I’m trying to cut and that’s making me feel even more weak and under recovered. After a week or two in the gym I always feel like I need to deload. What can I do to get out of this rut?

  • Ive been involved in fitness for 35 years during my time in the UK military, as a private security contractor and now as a Risk manager, in that time ive also been a fitness advisor on the side. While im not into body building, i do follow Johns videos as he has a lot of relevant knowledge in the industry, albeit more specific to body buoilding.

  • Ugh. I wish I saw this video earlier. Jeff Cavalier said go to failure on every set. I went to failure on every set. I injured my shoulder. I like the leading sets and working sets set up. Easier on my body. Now that I also take stuff during my workout, I am not as spent after my workout. At the gym, I go HARD, but I also want to do it intelligently.

  • I do 30 to 35 sets per workout 4 days out of 8 and I have seen a dramatic change, my muscles enjoys high volume as with only 15 sets or 20 I didn’t grow, just a little

  • U gotta train heavy as natty if u wanna get big/stronger bones/connective tissue and that hard muscle, if u just do pump sets idk man, doesnt work as natty, gotta build up that strength with powerlifting + powerbuilding programs, like 4 week cycle with singles at last week n stuff like that idk lul

  • The “key driver for hypertrophy” isn’t just progression. If it were, marathon runners would all look like Tom Platz. Muscles cells grow so they can use more energy per contraction, generating more force per contraction. Getting stronger is getting bigger and getting bigger (without drugs) is getting stronger. Don’t let bad science tell you that there is some arbitrary “best” rep range for hypertrophy. A stronger muscle is a bigger muscle and a bigger muscle is a stronger muscle. Find someone with bigger pecs than Julius Maddox, I will wait.

  • For years I used to think I had to take every set to failure and would do between 15-20 sets. I’m pretty sure I’ve been overtraining and it finally caught up to me in my 40’s. So I appreciate your videos and have been applying your working up to the heavy 8 reps.

  • The least amount of work that breaks down the muscle. Achieved through high intensity fewer sets or low intensity higher sets. Either way you should experience at least some light soreness and be slightly stronger when you return after sufficient rest. Again, more intensity-more rest. Mentze’s mistake was equating failure with muscle breakdown. The two are not synonymous. He ascribed a mysterious “stimulus” to failure. The muscles respond to injury. Muscular failure is not necessarily enough to break down muscle.

  • You failed to mention anything about intensity which to is the real driving force. I feel that without a good balance
    between volume and intensity it’s almost like wasting time in the gym.

  • John this is great information very informative BUT it would be best to have a white board to illustrate this, just a thought, thanks for your insight.

  • I think the study is flawed and doesn’t take into consideration other aspects of effective low volume training, like slow negatives and going to failure. It was just a study on volume and didn’t include the super high intensity needed to make low volume work.
    I don’t think there is any one program fits all… what works for you, might not work for me. I lifted on my own in a way copied from those old books of Arnold’s high volume… and results were moderate… I experimented with the Arthur Jones/Mike Mentzer high intensity/low volume and crushed that plateau, getting bigger and stronger pretty fast… and I’m past 40. Low volume works for me.
    I suspect whichever way you train, high or low volume, switching might help break a plateau.

  • So the challenge here is to figure out how to create a plan that hits all muscle groups optimally using this volume in a week. Probably the classic chest/triceps back/biceps etc… But not sure yet. I need a pen and paper

  • Hey Adorian do you recommend trying to increase a rep each workout or is just doing high volume and going to failure enough to build a good solid body? Thank you bro!

  • I don’t think most guys work out intensely enough to begin with (I know I was so very guilty of this) so telling gym goers to worry about reps in reserve and not fatiguing your muscles will most likely just lead to undertraining. Just apply progressive overload, squeeze out all the reps you can for accessories, and take rest days when you’re sore.

  • Very well said, thanks! I think people differ greatly in their ability to push themselves. How hard something feels is very subjective, and people have varying ability to focus. So when one person says he went to failure, maybe he actually has three more good reps to go. I experienced the negative side of this, because I didn’t realize how strong my focus ability was, so I was constantly going to failure in every set because I enjoyed the feeling of it. It was only when I did cardio with a heart rate monitor that I first realized that I am way to close to my max HR. It didn’t feel like I was doing any work unless I was at 80% or more of HRmax, which is really counter productive for long cardio sessions. So I frequently got over trained with injuries, and now I have backed down in intensity with better results. It so happens that I follow your principles in this video, exactly as you outlined them. So you can add one more testimony that you are correct! I think gym training is first and foremost a mental exercise that happens to be performed on our bodies, the same way ashtanga yoga is not really a physical exercise it is a mental exercise to learn to tolerate pain.

  • Your approach is pretty similar to mine, only difference is you are doubling the volume by doing everything twice a week. I would do that as well, if I would have the time… but having a full time job and a family, I can only hit the gym 3 times a week for about one hour. You can make good gains with the same approach once a week for every muscle, not optimal result though. I think what counts is effort. The muscle doesn’t know how many sets you did, it knows if it was stresses beyound it’s capacity or not.

  • I do exactly as you do John, and have for a long time but my gym belongs to a collage who trains coaches as a major. I watched a coach training a lifter during the day and decided to listen in, the coach kept emphasizing volume for best gains so I took notes as to the routine. The poor guy that he was training never returned and now I remember from my past as why. I decided to give the routine a go, the next day after, I was wrecked, as the day went on I felt as if I had the flu, it took 900 calories extra just to function after 4:00 I also think the volume has a bad effect on the nervous system too.

  • I think it’s been at least 6-7-8 years sense I been watching this channel & 1 thing that kept me tuned in so long is instead of acting like he knows everything he has the mindset like me to keep learning.

  • After searching and going through many, many videos, I FINALLY found the one that explains the whole “volume” question the best. A+ Sir!

  • Yes this is exactly what is so difficult to explain to some people. Not all volume is the same! You can’t just say “I can do 10 sets of chest per week..” really? how do you know that? What if you change the exercise, maybe you can do more (or less) sets per week with different exercises for example machine bench press for sets of 12 reps vs heavy bench press for sets of 4 reps.

    Also, another point is that people simply don’t do quality work in the gym. Quality work is different than just working hard. You want to ensure that you perform optimally with good form before you push it hard, and for that you need to properly warm up and “get in the groove” with technique.

    Volume simply isn’t just volume…

  • If you train with enough intensity…it auto regulates your volume…so the two should coincide if you train properly. Heavy intensity…ensures your rep ranges will be relatively in the 4-6 range…while lighter will have rep ranges in the higher. Point is…if you train consistently hard…the volume will automatically be regulated….if you listen to your body. In the end…there is no magic numbers…it’s all about knowing how your body responds.

  • Thanks for the video Jason I really needed to hear this. Iv been training like Tom platz for the last couple weeks and iv noticed I kinda shrunk

  • also going to true “failure” is something you have to work up to gradually over years of training if a training partner pushed you to do that in every working set after 2 month in the gym you would sleep for half a day afterwards:)

  • Volume is the biggest predictor of hypertrophy. So more volume over time. But if you have too much volume to what ur adapted to, there can be negative effects. So it all comes down to quality programming I think

  • I go to failure every time but I’m not benching weight like you I’m sure as I get stronger and have to work my self up to heavy weights then I will keep some in the tank for the top sets

  • Experimented with increasing volume on a weekly basis to a point where I could no longer recover. When you have never done it before its a pretty cool experience seeing just how much more your body can do. And I got some decent results from it, BUT, the aftermath was A LOT of joint pain. Enough so that I pulled right back on the volume and upped intensity, performing an amount where I see improvement, but the joints aren’t screaming at me.

  • Im a type of cliff jumper when i see one viewer but im progressing towards becoming explore nature by yourself viewer thanks to these instructional videos.

  • It is all semantics…. And the way you look at it, volume is relative and it is a limited factor. Effort and progressive overload are endless

  • Hi John. Thank you for the information on volume. It is something I have agonised over for years. I train as you said you do. I use 3 sets to build up to the main one, then I do a couple of drop sets to make sure I have hit the muscle hard enough. But this style of training has only been relatively new for me. Thanks again.

  • With my first exercise I also work my way up in the weights until I hit my working set weight. And my first set, with every exercise afterwards, I do a warmup set with 1/2 the weight of my working sets.

  • Whenever I workout I feel great at the time and get a rush off the endorphins, but two days later I crash spectacularly, even if it doesn’t seem like I pushed myself too hard and I’m eating 3000 calories a day. My mental health takes a huge hit, I have zero energy and I become an absolute mess, almost confined to the bed. It prevents me working out for several days which is incredibly frustrating and debilitating. I’m wondering if I have chronic fatigue or something. I’ve had my blood checked and there isn’t anything amiss, I can’t work it out.

  • So on the upper end about 1260 reps per week (presumably quality reps), I would say I average closer to 1400 decent reps per week for parts that I’m really training… well as long as I feel good at the end of it I suppose it’s fine, I’ll still push myself to do more decent reps per time unit though.

  • Our shoulders are big due to non stop holding out hands up and jump roping. Not from actually throwing the punch. Also there’s such thing called a boxers back. The’s due to the punches being thrown.

  • Hey Migan, do you think this type of volume/results could be achieved by doing dropsets? for example, instead of doing 15 sets per workout for a given muscle, doing 5 drop sets per workout for same given muscle(one for each exercise). Essentially, achieving same 45 set volume by dropset, knowing 1 drop = 3 normal sets.

  • I need as much strength with as little size i can on my upper body, and as much size and strength in my lower body( basically, weponized t-rex physique) what kind of training should i do? Im a figther…

  • Can short rest times contribute to neuro-fatigue? I ask, because I tend to do full-body workouts, because for me it’s just more fun that way. The downside is that long rests tend to really prolong the workout. So if I did three total sets, and between the first two sets I keep rests short (30-45 seconds), and between the second and third set I rest two minutes in preparation for the all-out set; do you think I’d be in danger of neuro-fatigue?

  • This is the first time I’ve ever seen someone telling about muscle growth using calesthenics with such a clarity, otherwise in most of the videos ppl just tell the number of sets and rep ranges used in weight training.

  • GVT always works for me, 10×10 of fair weight, then three sets of heavy to finish it off. Then I go hit about three more workouts for that muscle in supersets. I get a balance of muscle gain while still getting cut

  • Quick question I know u answered this but I can’t find the video you did but anyway for Nucleus Overload do I have to take a break from the gym completely for a week or just that muscle group?

  • Another drawback to the high volume is that you wear down your joints or it is repetitive strain. Then again, it would be lighter weight. I know that the hypertrophy kicks in, but i dont feel like doing tons of reps and sets.

  • that is based on un-proven training theories. Also you can literally increase volume without spending more time inside the gym, it’s called reducing rest times, which is a progression on itself. doing 10 sets in 1 hour then after a 3 weeks doing 11 sets in the same hour is progression too.

  • Strategic implementation of failure… last week of a mesocycle being a great spot given it being before a deload week. Linearly more gains but exponentially more fatigue generating. Advanced lifters likely won’t be able to progress through productive working sets RIR 4-failure (RPE 6-10) and get enough stimulus for any growth. Novice and intermediates certainly can to great success and progress ��

  • Sick arts on those new shirts!!! I wanna buy em allllll. But too sad I’m from China… Seriously hope u guys still sell these editions or come up with new and more creations after this pandemic cuz till then I’ll make sure I fly over to Toronto to get em ASAP!

  • please bro answer me, what TEMPO should we use when doing high volume calisthenics? obviusly explosive eccentric and holding the contraction, but what about eccentric part?

  • Best way to train. 2x a week full body or Upper/lower, 5 seconds each rep, 2 seconds on the positive and 3 seconds on the negative, high intensity and the best for maximizing mind/muscle connection. 3 sets per body part till absolute failure with forced reps.

  • Hi John, I know that this video is a tad older. I LOVE YOUR VIDEOS. Down to earth, logical and inspirational.

    I heard what you’re saying about Nuero fatigue and it makes sense to some degree. As always, you’ve sparked my interest in this topic. I can’t seem to find any references that define it. I’d love if you do another video to talk more about this topic and it’s fundamentals or link to some other reference. Is there a way to overcome or enhance /streamline this process.

  • Great channel for me being old school as well. Because of you and CalisthenicsMovement channel. I got more foundations and functional training to be educated. Good thing I got a greek god physique but I still need to lose the side fat. Eating less, move more or build muscle. Its hard with covid out there.

  • One thing I’d like to add that has helped me with hypertrophy alot is reducing the elastic snap back of the muscle by pausing at the bottom of the movement, and not rushing through the reps. Contract the muscles to move you, dont try to move yourself and hope the muscles you want to train do the most work.

  • That’s the hard part about lifting. You can get comfortable with it, it’s great therapy, so therefore you can easily do too much of those lifts vs just doing enough per stimulus.

  • You kinda said this a bit, but I believe when a lot of people feel they just have to do more volume they start sacrificing form just to put more weight on the bar but they’re actually given a worse stimulus and just focusing on moving from point A to B. Volume does have to go up, but that also tends to happen naturally as you get stronger and better in the gym.

  • An observation that I have is that most of these videos I have to rewatch periodically, because they will click with me when I am in the right mindset. So I watched this video before, and it was great, but watching it right now again, it really made sense because I am at the right point with my thinking. This is probably my favorite muscle building channel.

  • Hey Adorian. I saw that you enjoy swimming. Would you perhaps make a swimming tutorial video in the future? I’m 22 and I still haven’t overcame my anxiety of deep waters. Thank you. ��

  • I think in most recommendations vokume is actually considered sets that are with above 60% of 1RM weight and taken to some proximity of failure.

  • Team3DAlphatites, Don’t forget to LIKE the vid if you enjoyed it. Over and out.

    PS: in this study the highest volume was 45 sets for quads (not triceps, that was the other high volume study). Triceps got up to 30 sets in this one.

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    -Stronger is not bigger, bigger is stronger https://www.youtube.com/watch?v=HzlsMPH8Kd8

    -How many sets to build muscle https://www.youtube.com/watch?v=lZQ9eQCBj2E

    -5 reasons you’re not building muscle https://www.youtube.com/watch?v=sdi6IjW8Gac

  • So RPE 8-10 in the 8-12 rep range, 6-7 sets everyday, and loads of calories each day and 30-60minutes of running as cardio but also as a calf routine.

    Got ya…. Did it for 3 months, I have put on 5kilo, don’t know how much of that is muscle but my abs look leaner than before.

    Things are going good, if I feel like a performance decrease coming up I will deload for 1-2 weeks.

  • Why is increasing sets over time necessary? Let’s say you do 5X10 for each lift. Over time you get stronger and can lift more weight for the 5X10. Isn’t that a progression that naturally increases volume over time? I’m still a novice so I don’t have enough experience to know if that method would plateau

  • Except that Mike Mentzer didn’t use low volume when he was training. It was a theory he adopted after he retired from competition and drank, smoke and became overweight.

  • I asked Eric Broser basically the same question last week and his answer was identical to yours thanks John I’ll definitely be watching…

  • Something that home workouts have taught me is that you don’t have to get all your volume in at the gym. During hypertrophy blocks I have started using at home-super sets to accumulate volume throughout a mesocycle. Using a backpack with bricks, chairs and a pull-up bar creatively allows me to have some really high quality excercises. The higher frequency and lighter weight makes these exercises super easy to recover from. This way I can be spending 1hr sessions in the gym a week (I run virtually all supersets/giant sets, similar to how Alsruhe recommends training) and I am still able to hit really high volumes towards the end of the Meso. This means I can focus most of my efforts in the gym on increasing Intensity and RPE throughout the meso and keep my sessions short and of high quality in focus/form though I will sprinkle in some extra sets in some of the lighter assistance work over a Meso if I am not getting the soreness/disruption I want on a specific muscle group relevant to prioritization aims.

  • Amazing channel man!

    Do you think 36-45 sets/week would work for fullbody training 5-6 times per week for someone who has passed the novice stage?

  • I do Full body 6x wk. Say I do 5 sets of bench and 5 sets of ohp. How much would you say triceps got? Maybe give them 30 % credit? Which would be 3 sets for triceps? Same question applies to chinups ÷ rows?

  • 10 20 sets per session but Mike Isreatel suggests 10-20 sets per week! Also per session doesn’t any indication of weekly work, twice a week three times a week?

  • by weekly would you say every 7 days or exactly every week?Because for example, in a 4 and 1 split, you’re doing every workout twice every six days, but you do all 4 workouts twice in 9 days, so would you say that counts as 2 times per week for each workout and as weekly volume?

  • Is 2x upper and 2x lower body per week ok in terms of frequency? I’ve recently switched from low volume weighted calisthenics to high volume calisthenics ��

  • I’m currently doing a push/pull/legs rest repeat split I feel like 6 days a week is a bit much in the gym and i just started my cut today..should I keep the 6 days a week training or switch to something like ogus 753 that uses training percentages to make sure I’m keeping or even making strength gains while on this cut? I’ve been wanting to switch to four days a week but I’m worried it’ll make me lose muscle lol

    Ps: Ive been working out for 7 years & I am 26 years old. Thanks in advance! Big fan of all your content

  • Chest workout BP 15 reps, 10 sets,…. DBP 12 reps, 5 sets,….Fly extensions 15 reps 5 sets for one workout twice a week. Do this for 4 weeks. Than return to heavy weight to build strength for 5 weeks.

  • Took a week to let the Andrey Malanichev video “breathe” and get the exposure it deserves. We are back today talking about winning those hypertrophies.

  • Incredible post! Thank you. I perform about the same volume as you for pullups per session (100-150). If I switch from twice a week to 3x’s a week, should I maintain the same volume per session or change it to lower reps? Would the same apply to other exercises like pushups? Thank you.

  • I do 25 33 sets per muscle as natty per week split in 2x a week for every muscle as natty and have no problem recovering and my intensity is high also everyone saying that is to much I even think it’s to less

  • I’ve been training with bands upwards of 400 lbs + the old Sears barbell and weights that were laying around. The loading can sneak up on you with the bands and finding the optimal set/rep has been interesting.

  • I train primarily for strength, so I go low volume, high intensity. However, when I feel like I’m plateauing, I switch to a higher volume to get me through. You can do both if you are unsure about your gains.

  • I just go 3sets of 8 reps across the board for 3compound lifts, w/ progressive over load between sets. Reps over 8 is too boring for me. Whole lifting session always lasts 30-45mins including warmup (dynamic) and static cooldown stretch. Pretty satisfied with results. ��

    MWF chest, back, traps
    TTh shoulders, biceps, triceps

    Sat Sun rest

    No leg day because of mountain biking, hiking and daily walking.

  • If you go watch the YouTube vids where Brad discusses volume and the 45 rep study there is other helpful info that will guide you. One of the interesting things was his caution that the study was only 8 weeks long and therefor conclusions about sustainability of high volumes cannot be drawn. Brad seems to suggest/ speculate that volumes at the 45 per muscle per week should be sensibly periodised to avoid overtraining, fatigue both physical and mental. You could say this is covered by Migan’s ‘within your ability to recover’ statements.

  • do you think that 3 sets to failure on 3 exercises for chest in one training session for example is too much? but if im making progress week to week in terms of reps/load with that system? i think if im making progress i should continue with im doing, or not? what do you think

  • here’s another way of looking at those results https://www.painscience.com/biblio/statistically-insignificant-evidence-that-more-is-better-at-the-gym.html

  • 5 sets per exercise for a total of 3 exercises per session? that sounds a bit counter intuitive.. how many reps per set?

    it sounds more reasinable to augment volume by augmenting frequency

  • I have two question:

    1 Do you have to do 45 sets of direct work for ecah muscle or for exemple when you do a compound exercise as Bench press for x stes, that invovels mutilple muscles, you do count only as only a X stes fo chest exercise or also as X sets of shoulder and triceps exercises?

    2 How do you progress using high volume?

    Thank you and Greetings from Brazil

  • Remember that Mike Mentzer before starting HIT he built his muscles with high volume training. I know for a fact the HIT was a way to make money. So high volume works better.

  • Why would something that has been proven to work time and retime again be overrated? Hit style training, now that’s overrated. 50 years of people trying to sell that gimmick yet not one champion in their field has used it exclusively to build their bodies. Not one. Real world results matter.

  • So good to see people here commenting that volume is the prime driver of growth. It brings a tear to one’s eye. Just proves that the con men like Ellington Darden, Drew Baye, Doug McGuff were and still are wrong. As I’ve stated many times, volume is needed for growth.

  • Hey paul, are yoy say 10-20 sets per session or per week? So of I was to hit back 2x week, 20 sets pernsession, 40 for the.week on back?

  • I’m subscribed to a lot of fitness channels.  I even put out my own info. on occasion.  This is one of the few channels that aligns with my experiences.  Your holistic approach is a valuable asset to the community.  Keep up the great work!

  • I think it is very simple. You have to give the body a reason to adapt (i.e. add muscle )
    Your body is looking for every possible way to make something easier.
    That’s where really having the mind muscle connection so the vast majority of the work is being done by the muscle you are trying to work. That coupled with actual high intensity/failure

  • As always, the most informative Pro bodybuilder that breaks it down into easily digestible pieces. Thanks John, keep doing what you’re doing. If been lifting 15 years and find your videos refreshing!

  • Sorry migan for being a little spammy lol. Lets say you do this program. Couldn’t I just do this routine on wednesday and friday. And keeping my heavy day on monday. Wouldnt this result in a stronger body, and wouldnt the volume in sets make up for the P day, so you have a little bit altered HSP that could maximize both muscle mass and strength. I have a resilient body so I’m not afraid of that. I would just do 8 sets on wednesday and 7 on friday and get the same idea. Also, if you do it this way, what 1rm percentage do u use. Last: if you do this 6 weeks, take a week off, and then return, but alter the exercises a bit, couldn’t this be a routine u can use forever? I spend a lot of time in thinking about these questions and theyd help me a lot, I hope u can spare a minute. Do you agree that the routine by Schoenfeld et al is correctly balanced? The right amount of volume on the right muscles for a great balance?

    The reason I ask this is because you said in one of your videos that with higher sets your not necessarily working on strength compared to someone using lower reps, and this way I thought there could be a waytoo combine.

  • Here in Argentina, the gyms will never open, so I’m going hard with the bodyweight training! I’m doing a heavy day, a volume day and an intensity day(3 full body days) + 2 days of accessory work + 2 days of cardio. It may seem too much but I’m sitting on my ass most of the day!

  • I Think high volume builts more muscle short Term but in the long Run you need moderate volume to get best Progression this means inceasing volume over time in short steps

  • That’s 15 sets per session if you train that muscle group 3 times per week or 22/23 sets if two times a week it’s easily done if you have strong work ethics and time

  • It’s simple
    *low volume and more reps is for stamina
    * high volume and less rep is for strength

    That’s why I track runners (100m) don’t run marathon. And Marathon people don’t like to run track. (100m)

  • Interesting. I am conducting my own personal experiment now. Keeping it simple. Training a body part once every 4 days with one exercise only. Not looking to have too many variables to muddy the water.

    Using Bench Press to illustrate: have picked a rep count of 10. As from past experience high reps give greater metabolic fatigue and so reduce the number of hard sets I can do, and the research points towards hard set accumulation rather than volume as the best measurement.

    Picked a weight of 225 lbs as with good form, this weight takes me within 5 reps of failure. Would be able to get a few more reps than this with atrocious form, but, not really important.

    1st workout 5 X 10.

    2nd workout 8 X 10.

    3rd workout (today as I watch this vid) going for 11 sets of 10. Will I get it? I have just done the 5 th set as I write this. So we will see! Lol. Will post update at end of workout.

    Should add I am resting fully between each set. So 5 mins and above. The workout takes a while, but I train from home, so can put the computer on and watch interesting youtube vids like this as I go! Lol
    My goal with all this is just to see at this point in time what kind of volume my body likes. Theory can only take me part of the way. When I can no longer add full sets of 10, I will know my fatigue limit has been reached.

    And yes, for this experiment I have kept the weight the same workout after workout as I am just looking to assess myself on the variable of set/rep accumulation. Not that, plus the adding of intensity. I am not advocating this as a means to train for anyone. Its just the parameters I have set up for this assessment.

    Update: Finished 11 sets of 10. Definitely could not have gotten another rep after hitting 10 on the final set. Which is interesting, as on the workout that occurred four days earlier, had one rep in reserve when going for 8 X 10. So even though I am keeping the weight constant, my strength is going up just through added volume exposure. Certainly 225 feels easier to move than when I first started this regimen! I will return to this exercise in 4 days and go for 14 X 10. Will progress in that fashion until I cannot add 3 sets of 10 each workout. Which should happen soon! Lol.

    Update 2: Well, got my answer. Got 10 sets of 10 and on the 11th set only 5 reps. Think I will deload now. And maybe run similar parameters just upping the weight and lowering the reps a little. Say 4 X 8 to begin working up to 10 X 8 adding 2 sets a workout. And 245 lbs, maybe a little more for weight. Will see how I feel after the break.

    What I take away: my body can handle way more in terms of set accumulation than it could adding of resistance. To get the total lbs increase I achieved by adding sets via the strategy of adding weight, I would have had to add 135 lbs each workout! Obviously such would be impossible.

  • So Migan in conclusion I’m doing full body routine 5 times a week (6sets per body part) 12 weeks same exercises each workout,and than switch it up after 12 weeks?