Training volume?

Ethan

Ethan

Member
Trusted Member
I’m asking this question to settle the mental debate in my head once and for all regarding over training and what is over training I personally like to do a lot of volume like 18-20 sets I just do this because I am bored and enjoy working out. These are not fluff sets I push these very hard and give adequate rest time in between sets. Sure, I could maybe push them a little harder if I only did like 4 sets or made them drop sets but once I’m done with the gym, I have nothing to do other than my cardio and then after that, I’m very bored is this training acceptable for building muscle or is this hurting me more than it is helping.
 
I work out 7 days a week 21 heavy sets then 1 hour treadmill. If you can handle it go for it. I’m cutting right now but to be honest I do this while trying to grow too. I find hgh helps me in my recovery alongside my trt.
 
Im no pro - but my gains last 7 months have been wild.

I’m doing 14-18 sets a day all until failure fee between 2-3 muscle groups - 4-5 times a week

1:30 max rest between sets

Been a hell of a ride - tiring but effective

I love it!

Do what you love, whatever gets your ass in the gym.

Just stay away from super heavy low rep sets - not worth the injury risk IMO.
 
Redz said:
I work out 7 days a week 21 heavy sets then 1 hour treadmill. If you can handle it go for it. I’m cutting right now but to be honest I do this while trying to grow too. I find hgh helps me in my recovery alongside my trt.
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You’re a beast!
 
One of the greatest bodies I have trained with used to say “over training is a myth”.

I am with @Redz on this one. If your body can handle it go for it.

I personally think you are more prone to getting injured by doing hardcore compounding exercises in the range of 1-5 reps with poor execution.

If you are already experienced you know that you can get your biceps pumped with a 10lb dumbbell as long as you frkn squeeze that mthfkr so…
 
Ethan said:
I’m asking this question to settle the mental debate in my head once and for all regarding over training and what is over training I personally like to do a lot of volume like 18-20 sets I just do this because I am bored and enjoy working out. These are not fluff sets I push these very hard and give adequate rest time in between sets. Sure, I could maybe push them a little harder if I only did like 4 sets or made them drop sets but once I’m done with the gym, I have nothing to do other than my cardio and then after that, I’m very bored is this training acceptable for building muscle or is this hurting me more than it is helping.
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1 What's the goal and how much of a priority is it over any of your other goals. In this case that seems to be are you trying to get HUGE/gain muscle or "get in shape, enjoy working out"?

2 I doubt you will settle this "once and for all" goals change and life happens, nothing wrong with periods of focusing on different things, it's probably better for you mentally. Rare are the single minded, as rare as the elite.

3 Hopefully you already know my opinion for mass as I posted in your thread 2 weeks ago
"1 or 2 movements per bodypart, about 2x a week
Warmup sets limited as much as possible, low intensity
1-2 balls out sets of 5-8 reps
Go home"
I've been involved with a probably literal ton of muscle built this way, myself and so many others

4 My response to the respected members here and folks in real life who are concerned about a plan like that?
The concern is usually about injury potential, I'm suggesting perfection in your form, standardized reps where the first one and the last one are identical other than speed. I've been going to bodybuilding gyms for 50 years now and have hardly ever seen an injury happen with perfect form. The one exception is pec tears from benching, I'll submit structural issues along with the nature of the mechanics of that movement as a contributing factor for those.

For the record I enjoy training a bit sloppy and have done a shit ton of cheat reps, forced reps, drop sets, rest pause, negatives etc - Good times but the meat and potatoes is where most of the meat came from.

One man's words, nothing more but nothing less either.
 
Redz said:
I work out 7 days a week 21 heavy sets then 1 hour treadmill. If you can handle it go for it. I’m cutting right now but to be honest I do this while trying to grow too. I find hgh helps me in my recovery alongside my trt.
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How much HGH do you use and will it fuck up my insulin sensitivity? I currently just use Anabolic’s such as testosterone, a little bit of EQ and a little bit of NPP.
 
gondar1 said:
1 What's the goal and how much of a priority is it over any of your other goals. In this case that seems to be are you trying to get HUGE/gain muscle or "get in shape, enjoy working out"?

2 I doubt you will settle this "once and for all" goals change and life happens, nothing wrong with periods of focusing on different things, it's probably better for you mentally. Rare are the single minded, as rare as the elite.

3 Hopefully you already know my opinion for mass as I posted in your thread 2 weeks ago
"1 or 2 movements per bodypart, about 2x a week
Warmup sets limited as much as possible, low intensity
1-2 balls out sets of 5-8 reps
Go home"
I've been involved with a probably literal ton of muscle built this way, myself and so many others

4 My response to the respected members here and folks in real life who are concerned about a plan like that?
The concern is usually about injury potential, I'm suggesting perfection in your form, standardized reps where the first one and the last one are identical other than speed. I've been going to bodybuilding gyms for 50 years now and have hardly ever seen an injury happen with perfect form. The one exception is pec tears from benching, I'll submit structural issues along with the nature of the mechanics of that movement as a contributing factor for those.

For the record I enjoy training a bit sloppy and have done a shit ton of cheat reps, forced reps, drop sets, rest pause, negatives etc - Good times but the meat and potatoes is where most of the meat came from.

One man's words, nothing more but nothing less either.
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Can’t say I’ve ever had an injury or sloppy form at least not on movements where I could get injured maybe a little bit of swing with bicep curls towards the end but that’s all. although I do have this shoulder click which is kind of annoying doesn’t hurt but it’s a bit irritating granted I had it before I started really weight training.
 
Ethan said:
I’m asking this question to settle the mental debate in my head once and for all regarding over training and what is over training I personally like to do a lot of volume like 18-20 sets I just do this because I am bored and enjoy working out. These are not fluff sets I push these very hard and give adequate rest time in between sets. Sure, I could maybe push them a little harder if I only did like 4 sets or made them drop sets but once I’m done with the gym, I have nothing to do other than my cardio and then after that, I’m very bored is this training acceptable for building muscle or is this hurting me more than it is helping.
Click to expand...
Guys like @Redz are unique. Most can't workout 7 days a week and it is a negative / not a positive. Eat enough, do things logically, have amazing genetics, and are enhanced - some can but they are an outlier. I could never work out 7 days a week. I would end up injured. I believe exactly what @Redz is saying and he no doubt, has figured out what works best for him.

I do P/P/L - each body part, except legs, multiple easier warm up sets, and like @gondar1 2-3 sets with maximum intensity and effort. Depending on how I feel if training chest for example: 2-3 exercises. Usually two push/one squeeze.
Unfortunately everyone is different, at the gym I go to there are guys who work out EOD and are massive and in great condition. There are also guys who go every day, and train hard - just as big and strong.

We all know many of the best in the world now and the past all took different compounds/have different genetics but look at the variation in their workout systems. Yates was low sets/super high intensity and done, others would do 16-24 sets for a body part.

I can only speak for myself and know the maximum I can get away with is 4-5 days with weights (I also enjoy other sports on days off) and require the time off or the DOMS seem to impact my next workout and I end up with a minor injury to a different muscle group.

Don't think there is a perfect answer but food, proper rest, and your genetics have a large part to play in what you can get away with. Some supplements and PED's obviously help.
You will sort out what works best for you with trial and error. Then you will try another system and decide this works great too, changing exercises/tempo/rest between sets/super sets/drop sets/high reps vs. low reps and when you hit a wall, you may find changing it up is as good as adding in another compound.
 
I didnt read everything but if you are progressively overloading then it works. Overtraining is a real thing and you'll know it because your libido will go to shit, your sleep will go to shit and you will have injuries and pain slowing building up more and more.
 
The most efficient gains I ever got was training a set of body parts once every 2 weeks for the last cycle I did. Low volume HIT stuff is hard on the central nervous system. I just stopped thinking in terms of set schedules and went by my instincts.

Disclaimer: This was using 1g of deca per week in a recomp scenario, so food was on the lower end on a daily basis. That said I never found more gear (past a point) to significantly help with my nervous system recovery, which it shouldn't anyways. I suspect more food would help but maybe instead of training every 14 days it'll be every 10 days to hit a body part.

I have to admit, after seeing this, the challenge of growing just wasn't there anymore and I sort of lost interest in getting bigger because I cracked the code for myself 😅
 
Ethan said:
How much HGH do you use and will it fuck up my insulin sensitivity? I currently just use Anabolic’s such as testosterone, a little bit of EQ and a little bit of NPP.
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I stay on 5.5ius daily and I’m also running Reta as well. I’m only on TRT (prescribed 225mg cyp/week) though I’m itching to blast soon. I’m hoping my August bloodwork will be last one for a while to dial in the TRT. I was bumped up from 200 back in June.
 
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