14 weeks to add as much muscle as you can - what do you do?

[hexagonal]

i agree that you cant throw at blanket statements like "you shouldnt do XX amount of sets per week" but 90% of people wouldnt be able to survive 40-50 hard worksets a week, be it locally or systemically if they know how to actually train with standardized technique and an effort level of <2RIR. Maybe if you made it into a short rest metabolic kind of routine, but that would basically make every workset a lot less effective so 40 sets would equate to more like 20-25.since they would be limited by all the fatigue and limited motor recruitment from the short rest.

You are probably refering to that study where they did up to 52 worksets a week for legs only and nobody in the bodybuiling, fitness or strength and conditioning research would take that study seriously and think theres any practical use to copy such a routine. What it basically showed is that you can cram a ton of volume into one bodypart and see gains, like a concept of proof for bodypart specializtion cycles for example. They also ramped that volume up over several weeks so they didnt work out at that volume for the whole study period.


But prove us wrong, follow a program with 40-60 sets on all bodyparts or a 2-3 at <0-3RIR, >2min rest and come back after 16-20 weeks and show us how it went.

You spent 2 1/2 paragraphs not even arguing with me.

I explicitly said if you can recover, as far as we know, more volume will continue to give more gains. If you can't recover, then no, of course it won't help.

Also, no, not referring to that study. I am referring to a meta-regression that analyzed 67 separate studies. https://sportrxiv.org/index.php/server/preprint/view/460

It is curious how you interpreted my saying "If you're recovered more volume will probably give you more gains" as "everyone should do 40-60 sets on all body parts every week."

 

[dinfar1337]

Added notes:

Day 1, the flye and deficit pushups are a superset.
Day 3, the lateral shoulder movements are a superset and I prefer cables here.
Day 5, the hammer and incline DB curls are a superset and the skull crusher and BB shoulder press are a superset.

wouldn't it be better to add hammer curls with a superset of db shoulder press or something else that dosent fatigue your forearms.

 

[RedEagle]

That push-pull-legs stuff is for the birds.

Mon/Weds/Fri Upper Body
Tues/Thurs/Sat Lower Body
At least 2 hours a day

If it burns away it ain't muscle it's FAT.

 

[dinfar1337]

whats with all these new members pushing this upper lower high frequency low volume bullshit. look into bodybuilding section here the sticky threads there are some big guys you can take inspiration from. or any pro on youtube, its usual 10-20 sets a week per muscle and anything from ppl-bro split ish. Thats what gonna get you growing

 

[kaizoku]

@Ryu82 Awesome, thank you!

 

[permission to land]

That push-pull-legs stuff is for the birds.

Mon/Weds/Fri Upper Body
Tues/Thurs/Sat Lower Body
At least 2 hours a day

If it burns away it ain't muscle it's FAT.

Most retarded plan I’ve ever ever seen.

 

[permission to land]

For anyone interested I changed it to 5 exercises a day. PPLR and repeat. I go to muscular failure on the last set. I was spending 90 mins in the gym and intensity was prob 60/70% due to so many exercises. Now I’m doing less, but working much harder. Reps 6-8 instead of 12-14. Lifting much heavier.

 

[dinfar1337]

For anyone interested I changed it to 5 exercises a day. PPLR and repeat. I go to muscular failure on the last set. I was spending 90 mins in the gym and intensity was prob 60/70% due to so many exercises. Now I’m doing less, but working much harder. Reps 6-8 instead of 12-14. Lifting much heavier.

i depend on intensensifiers and higher reps lower weight. but thats because im a bodybuilder cuck who dosent want to injure myself. both works the same tho although i see better progress with higher reps higher volume i think its genetic.

 

[permission to land]

i depend on intensensifiers and higher reps lower weight. but thats because im a bodybuilder cuck who dosent want to injure myself. both works the same tho although i see better progress with higher reps higher volume i think its genetic.

I’d rather work harder and do a little less. Hopefully helps. I still have to do high reps on things like preacher curls, as a can’t physically go to the next DB weight yet. Wrist isn’t strong enough.

 

[Slowww]

whats with all these new members pushing this upper lower high frequency low volume bullshit. look into bodybuilding section here the sticky threads there are some big guys you can take inspiration from. or any pro on youtube, its usual 10-20 sets a week per muscle and anything from ppl-bro split ish. Thats what gonna get you growing

I think JP (recently not sure if he still runs this type of protocol), ruff diesel, and some other big names in fitness & Bb are popularizing it right now. Chris Aceto’s book (from 1990s) also recommends this for intermediate body builders who cannot get enough from single body part splits, or will not be taxing the CNS with large loads, or the same intensity that a seasoned or very strong body builder can use. So it’s been around a while, but I don’t think it’s been in style until recently. I know a couple fairly advanced older body builders using this method right now and they’re making some progress as long as they have the volume in the right place overall. I think it can work and some guys get very good results. At the same time is see Some people doing it using several grams of gear and tbh I think they should be making better progress.

 

[dinfar1337]

I think JP (recently not sure if he still runs this type of protocol), ruff diesel, and some other big names in fitness & Bb are popularizing it right now. Chris Aceto’s book (from 1990s) also recommends this for intermediate body builders who cannot get enough from single body part splits, or will not be taxing the CNS with large loads, or the same intensity that a seasoned or very strong body builder can use. So it’s been around a while, but I don’t think it’s been in style until recently. I know a couple fairly advanced older body builders using this method right now and they’re making some progress as long as they have the volume in the right place overall. I think it can work and some guys get very good results. At the same time is see Some people doing it using several grams of gear and tbh I think they should be making better progress.

i've tried it, it just dosent make sense to me how you can go to failure on so many different muscle groups without injuring yourself, especialy going for 5-8 rep range. the volume as a enhanced lifter is gonna be absolute minimal and i personally think you can get more gains doing something else. i run it on trt phases tho. defiently gaining more strength than size is my experience with it. I might just respond better genitically to higher volume higher rep ranges since i grow insanely good on those

 

[eery]

i've tried it, it just dosent make sense to me how you can go to failure on so many different muscle groups without injuring yourself, especialy going for 5-8 rep range. the volume as a enhanced lifter is gonna be absolute minimal and i personally think you can get more gains doing something else. i run it on trt phases tho. defiently gaining more strength than size is my experience with it. I might just respond better genitically to higher volume higher rep ranges since i grow insanely good on those

most of the proponents of these high frequency upper/lower or fullbody routines dont take sets all to failure, or keep 1-2 reps in reserve most of the time.