What amount of volume per session did you see the most growth at?

[trenbaby]

15-20 sets for large bodyparts, 10 for small in a PPL format.

was this volume per session or weekly/microcycle?

 

[FK86]

was this volume per session or weekly/microcycle?

Per session.

 

[thisisd_rod]

It depends for me. It seems my pecs don’t recover well so I keep chest to 6-8 sets. Everything else 12. Try to reach 1 rep shy of failure on compounds.

 

[oldskater]

I like progressive volume. I start with around 8-10 sets per week and end up with 16-20.

I stick with the same weight until I deload and then I'll up the weight on the next blast.

isolation movements to failure. Compound a couple reps shy.

Back thickness/hams, push (chest focus), biceps/quads, off, back width/hams, push(delt focus), biceps quads, off.

 

[Skins]

Great question. Especially for the Beginners Forum, as this area of the Board leans toward questions about their “medication” strategy, and generally the subject can be considered more apropos of advanced training. Still, it’s fitting here.

My 2 cents: I found my training routine had to be adaptive. Some weeks, high volume. Sometimes I need just minimal, focusing on stimulation. Other days I’m finding where my 1-rep max is at. And don’t forget, off times ARE part of training (the only time you can grow). Sometimes doing nothing is better. I understand the OP was asking about about working sets, but I wrote this for the casual Beginner/Intermediate

First thing first-Diet is KING and your most consistent training daily.

I found I learned most from injuries than any other. (Some of us learned after the injury was permanent. Don’t be that person)

 

[Trippy.]

Depends on intensity during those sets and what muscle group it is. Bigger muscles generally will require a couple more sets. If you're trying to bring up a muscle group it will require more sets. If I'm not sore the next day or at least tight in the area trained I know I need to add sets or add intensity. If I'm completely wrecked then I probably need to back off. I can get done in 2 sets what used to take me 5 because of Intensity. I found when I was hitting 3 exercises and 5 sets per exercise for a body part I would half ass and not give it my all knowing I had a bunch for sets to do. This is individual and you will need to play with things and figure out what works for you to get the best response.

 

[MackCoach]

Made some of my best gains ever at 40 years old following Dogg Crapp frequency and volume protocol

Plus it was fun rotating the 3 different each A / B workout's - 6 total - .AND “beating the book”

 

[joejr]

I tend to do best with training higher weights one to two RIR and to failure, on the last set of any given body part I'll do 70% of the weight to failure and I feel like I've got my money's worth. growth is good strength is up I have no complaints. I will also do three warm-up sets one at 50% 70% 80% and then maximum failure. I know that might sound a little wacky but it works for me haha