however, the catch when counting the number of hard sets is that these need be sets that are designed to stimulate muscle growth. if we look at the overall research, we see that sets of 1–3 repetitions, and perhaps even sets of 4–5 repetitions, don’t stimulate as much muscle growth per set as higher-rep sets do. and third, higher-rep sets can cause a tremendous amount of muscle damage, making the workouts harder to recover from. yes, resting 2–5 minutes between sets seems to be better for gaining muscle and strength on a per-set basis: however, if we reduce our rest times, we wind up doing more sets in the same amount of time, and so we wind up building just as much muscle mass—sometimes more. this is why doing (roughly) five sets per muscle group per workout and training each muscle 3–5 times per week is likely a better way to stimulate muscle growth. for example, if we compare the squat and the deadlift, both are huge lifts that produce a similar amount of overall muscle growth throughout our bodies.
the best way to hit a weekly training volume of eighteen sets, then, would be to train a muscle three times per week with six sets per workout. krieger points out that training a muscle 2–3 times per week seems to be fairly ideal, putting the ideal training volume at around 12–18 sets per muscle group per week, but keeping in mind that volume is directly tied to both training frequency and rest times. finally, krieger adds that there can be a benefit to volume cycling, where we start off a program with a period of lower training volume and then gradually progress to higher training volumes, eventually getting to a point where we’re doing more than the ideal amount (overreaching). now let’s talk about the minimum amount of training volume required to build muscle and gradually get bigger. if we’re trying to take a more minimalist approach to building muscle, we can cut down our volume to just 2–5 sets per muscle group per week and still expect to gain some muscle size and strength. […] a hypertrophy workout would program in moderate rep ranges of 6–20 reps (neither too heavy nor too light) with the right amount of volume for muscle growth. it covers how to build a bodyweight workout routine for gaining muscle size, and it goes over how to progress and which progressions to use ????
second, taking high-rep sets to failure is so painful that it makes people vomit. and third, higher-rep sets more training, more muscle growth. by christian thibaudeau | 09/06/19. the- best-damn-high-volume-workout-plan-for simply put, “high volume” means more reps and sets, and it’s an effective way to cut body fat and build, high volume training workout plan, high volume training workout plan, high volume training for muscle growth, high volume training for fat loss, high volume training vs low volume. high volume training programs are only high in volume if they contain a large number of stimulating reps. training programs that contain large numbers of sets and/or reps are often not high in volume when the reps in reserve (rir) on each set is high.jun 23, 2019
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