Training volume, one of the most discussed topics among those wanting to gain muscle. I hope today's video gives you a bit more clarity about how much volume is a good starting point for you. As always, if you have any questions, feel free to comment below! Next week, I'll post about training frequency. Basically, how you can divide your weekly training volume to get the best results possible. Stay tuned!
Solid video, mate. The 'more volume'-attitude is something to which I can very much relate. Previous years I went all in on trying to get a bigger chest and since the research and basically all well informed fitness channels were talking about increasing volume for gains I just depleated my chest twice a week, adding more and more volume. But, alas, my chest would not grow. It was only when I went back, scaled back the volume and focused on fewer excercises and heavier load that I was beginning to see noticable changes in my pecs.
Great video, I was looking for an explination about this and knew I would find it in your channel, thanks (by the way, the music in the back is very distracting).
The entire shoulder. So that could be a press, side raise, and rear delt fly. If you'd like to work on side/rear delts more you can also allocate 10-12 sets to side/rear delt raises excluding the press. It's a starting point though, if you are used to using more volume on the shoulders and are progressing, you can go higher volume.
Thank you very much 🙏.Thats something I have been thinking about for a very long time.I have another question and I hope you give me an answer.How much protein can the body absorp per one meal?🤗
My pleasure! I will post on protein absorption very soon. If not on RUclips than on my Instagram. For now, check this out: instagram.com/p/BuEy_9WFJ0F/
But if you train legs twice a week, then you can only train 4 sets of squats and 4 sets of deadlifts and maybe 4 sets extra the second week? That is not much
What about super sets? if I work out three exercises of the same muscular group with no rest among them 4 times, (Superman pushups, Explosive dips, Diamond pushups) does that count as 12 sets to the muscle or one set? I am focusing on body weight training and when making my routine I set 6 supersets of 3 exercises each, I know my repetition range, but I am struggling with the sets
Apologies for the late response! I would count your example as 1 set. So 1 superset is 1 set in total. This is because we want to count "challenging sets". Sets that take your muscles close to failure. 1 complete superset is used to push the muscle to failure, so that can be seen as 1 set.
@@iWannaBurnFat so how many exercises per muscle would you recommend for someone who is intermediate in training? I'm doing 4 exercises by 4 sets each by 10-15 reps.
can i use these in 6 days split as well.. i try really hard everytime i hit the gym but i am someone who doesn’t grow much and also sometimes i am very strong and sometime very weak
Hey bro my body type is ectomorph Cn u tell me how much total reps i need in a week for my big muscles ?? Is 70 to 80 reps per muscle group in a week is okay for me ??
My big 3 are not special, don't train them much since I do different variations of them (except for back squats). Last time I did a max begin 2019 it was squat 130kg - 4 reps. Deadlift 160kg - 3 reps. And bench 105kg - 3 reps. (I was ~71kg for context).
So if I do 8 sets of pressing/pulling movements how many sets would this account for bicep/tricep volume? Would 8 sets of presses be counted as 4 sets for triceps?
It depends.4 sets of heavy dips or flat bb/db bench press = 4 sets of chest, 4 sets of triceps, also 4 sets of anterior delts.Triceps is very envolved in heavy dips or flat presses.4 sets of reverse bent over rows or reverse /close grip pulldowns = 4 sets of lats, 4 sets of rear delts, 4 sets of biceps/forearms/brachialis/brachioradialis.Heavy compound movements = big stimulus for bigger, but also for smaller bodyparts.If you do 4 sets of bench press and 4 sets of dips, your triceps receive 8 sets of stimulus, in my opinion enough stimulus for maximum growth.For biceps even less is needed (5-6 sets).
Hey bro my body type is ectomorph Cn u tell me how much total reps i need in a week for my big muscles ?? Is 70 to 80 reps per muscle group in a week is okay for me ??
Just watch the video! 10-20 sets per muscle per week (10 if you are beginner or early intermediate, and up to 20 if you are advanced with 5+ years of training).
Training volume, one of the most discussed topics among those wanting to gain muscle. I hope today's video gives you a bit more clarity about how much volume is a good starting point for you. As always, if you have any questions, feel free to comment below!
Next week, I'll post about training frequency. Basically, how you can divide your weekly training volume to get the best results possible. Stay tuned!
Solid video, mate. The 'more volume'-attitude is something to which I can very much relate. Previous years I went all in on trying to get a bigger chest and since the research and basically all well informed fitness channels were talking about increasing volume for gains I just depleated my chest twice a week, adding more and more volume. But, alas, my chest would not grow. It was only when I went back, scaled back the volume and focused on fewer excercises and heavier load that I was beginning to see noticable changes in my pecs.
Thanks mate! And yes, great example of how moderate volume sometimes allows you to train harder and have better progress. Keep up the good work!
Great video, I was looking for an explination about this and knew I would find it in your channel, thanks (by the way, the music in the back is very distracting).
Greatly provided Knowldege my man💪🏻
Thank you!
About how many sets for shoulders.Do you mean 10-12 per front deltoid and 10-12 per rear deltoid.or per the whole shoulder muscles 😅
The entire shoulder. So that could be a press, side raise, and rear delt fly. If you'd like to work on side/rear delts more you can also allocate 10-12 sets to side/rear delt raises excluding the press. It's a starting point though, if you are used to using more volume on the shoulders and are progressing, you can go higher volume.
Great video!
Thank you for your knowledge!!
It is my pleasure!
Thank you very much 🙏.Thats something I have been thinking about for a very long time.I have another question and I hope you give me an answer.How much protein can the body absorp per one meal?🤗
My pleasure! I will post on protein absorption very soon. If not on RUclips than on my Instagram. For now, check this out: instagram.com/p/BuEy_9WFJ0F/
oh thank you very much for the quick answer 💙
Hey, excellent video, just a question; what about abs?
Thank you! You can train the abs like the shoulder muscles with 6-12 weighted ab sets per week as a start.
Great video broo 👏👏💪
Thanks bro!
Hi bro im REDDY from india i like your video great information i sopourt you
Thank you Reddy!
But if you train legs twice a week, then you can only train 4 sets of squats and 4 sets of deadlifts and maybe 4 sets extra the second week? That is not much
What about super sets? if I work out three exercises of the same muscular group with no rest among them 4 times, (Superman pushups, Explosive dips, Diamond pushups) does that count as 12 sets to the muscle or one set? I am focusing on body weight training and when making my routine I set 6 supersets of 3 exercises each, I know my repetition range, but I am struggling with the sets
Apologies for the late response! I would count your example as 1 set. So 1 superset is 1 set in total. This is because we want to count "challenging sets". Sets that take your muscles close to failure. 1 complete superset is used to push the muscle to failure, so that can be seen as 1 set.
Awesome 👏 video 💪🏽💪🏽💪🏽
Appreciate it Eddy 💪🏽
arent you the guy from udemy making videos about scrapy?
Nope not me!
12-15 sets for main muscles and 6-10 sets for minor muscles I would say.
increasing the series per week is as if it were the same as increasing them per section?
So like 3-4 exercises for back for example that are 3-4 sets each?
That would be a good starting volume range, yes. You can increase the volume over time as you progress in your training.
@@iWannaBurnFat so how many exercises per muscle would you recommend for someone who is intermediate in training? I'm doing 4 exercises by 4 sets each by 10-15 reps.
If i train my chest twice a week then my total set should be 15 or 30 set in one week ??
15-20 sets in one week as a starting point.
can i use these in 6 days split as well.. i try really hard everytime i hit the gym but i am someone who doesn’t grow much and also sometimes i am very strong and sometime very weak
Hey bro my body type is ectomorph
Cn u tell me how much total reps i need in a week for my big muscles ??
Is 70 to 80 reps per muscle group in a week is okay for me ??
Should i count to shoulder for example press+lateral raises or i can do 8 sets of press and 4 sets of lateral raises (beginner)
I'd keep the shoulder press separate from the "Shoulder Isolation" volume. Keep that volume for Side/Rear raises.
@@iWannaBurnFat so for example press 8sets a week and lateral raises 6 sets?
@@iWannaBurnFat or 6 sets of press and 3 of lateral raises (beginner)
May i ask what your current strength standards are?
My big 3 are not special, don't train them much since I do different variations of them (except for back squats). Last time I did a max begin 2019 it was squat 130kg - 4 reps. Deadlift 160kg - 3 reps. And bench 105kg - 3 reps. (I was ~71kg for context).
So if I do 8 sets of pressing/pulling movements how many sets would this account for bicep/tricep volume? Would 8 sets of presses be counted as 4 sets for triceps?
It depends.4 sets of heavy dips or flat bb/db bench press = 4 sets of chest, 4 sets of triceps, also 4 sets of anterior delts.Triceps is very envolved in heavy dips or flat presses.4 sets of reverse bent over rows or reverse /close grip pulldowns = 4 sets of lats, 4 sets of rear delts, 4 sets of biceps/forearms/brachialis/brachioradialis.Heavy compound movements = big stimulus for bigger, but also for smaller bodyparts.If you do 4 sets of bench press and 4 sets of dips, your triceps receive 8 sets of stimulus, in my opinion enough stimulus for maximum growth.For biceps even less is needed (5-6 sets).
Very helpfull
How many reps per set ?
Hey bro my body type is ectomorph
Cn u tell me how much total reps i need in a week for my big muscles ??
Is 70 to 80 reps per muscle group in a week is okay for me ??
Just watch the video! 10-20 sets per muscle per week (10 if you are beginner or early intermediate, and up to 20 if you are advanced with 5+ years of training).