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- Mar 6, 2009
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how much volume are you doing per bodypart
Typically 4 exercises, 4 sets each per muscle.
how much volume are you doing per bodypart
It's simple physics because the potential capacity for a physical object to move another object, in terms of it's weight, the force at which it is moved, and the amount of times its moved, is directly related and limited by the size of that object (with other factors like elasticity, etc, also playing a role as variables, too).
You can defend your system all you want, and no doubt it works for some, but I know I've tried both ways of training while natty and while juiced, and while I do find there to be a point past which additional volume becomes counter productive, I find for myself optimal growth occurs with a volume of 8-15 working sets, requiring 6-8 days between working sessions.
And please don't dismiss the 99% of pro BBrs who have trained this way (ie high volume) by saying "they can get away with it because they have great genetics." One could easily say the only reason guys benefit from your style is because they, like Dorian, Mentzer, etc, had great genetics.
As much as we hate it now, we are smarter than we were in the 90's when once a week was the norm. We saw Arnold do it and thought, "if it's good enough for him, it's good enough for us." Since then we've learned that it doesn't take 7 full days to recover...it takes 72hrs if you are KILLLLING yourself. So now we can maybe adjust some stuff to maximize growth right?
And guess what? Me too. I've trained both ways, natty and juiced. And me hits 8-10 working sets every 5 days had me growing the fastest and getting the strongest.
This isn't a black and white answer so we need to stop trying to pretend like it is. We know that working your ass off in the gym, eating and resting works and gets you big. But we also know that everything is highly individual. Some guys grow better with carbs, some guys grow better with fats. So it's pretty safe to assume that training is highly individual too. Saying anything otherwise is just being naive.
Things are individual, I agree.
8-10 working sets every 5 days sounds good to me, too.
But I don't recover in 72 hours. No matter how much gear and food I'm eating. And it is true that a muscle which can lift more weight for more reps and sets is going to be larger than one that can't, all other things being equal.
It's simple physics because the potential capacity for a physical object to move another object, in terms of it's weight, the force at which it is moved, and the amount of times its moved, is directly related and limited by the size of that object (with other factors like elasticity, etc, also playing a role as variables, too).
You can defend your system all you want, and no doubt it works for some, but I know I've tried both ways of training while natty and while juiced, and while I do find there to be a point past which additional volume becomes counter productive, I find for myself optimal growth occurs with a volume of 8-15 working sets, requiring 6-8 days between working sessions.
And please don't dismiss the 99% of pro BBrs who have trained this way (ie high volume) by saying "they can get away with it because they have great genetics." One could easily say the only reason guys benefit from your style is because they, like Dorian, Mentzer, etc, had great genetics.
Phil Hernons program is only like 1 maybe 2 exercises (1 working set) per bodypart. I loved his training system, I got strong as fuck, especially my squats. 1 set of 20 rep squat's
daily was definitely not over reaching for me.