Training Volume | What Is The Right Amount
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- เผยแพร่เมื่อ 17 มิ.ย. 2024
- So today we talk about training volume. Brad did some amazing studies on this topic and goes over just that. This video will open some eyes I just know it.
For more great Brad Schoenfeld PhD videos click the link: • Brad Schoenfeld PhD
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#trainingvolume #workout #johnmeadows - กีฬา
I find volume (and intensity) directly proportional to gains but inversely proportional to social life and a clean and organized home.
LOL!
My cleaning skills get worse the leaner I get is there a cure?
really i find the complete opposite...give me a few years tho.
hahaha
Intensity is also proportional to injury rate I think 😷
Johns biceps have their own zip code!
1110roid
Then his quads must have an area code LOL
chris rocco and your point is?
Bicepticons are invading
True.
Hands down the best channel for fitness.
thank you!
top 13 for sure
And one of the more attractive wives
@@sooparticular 5*
Oh , so you’re new to TH-cam? Lol
Good stuff and John and Brad! Love the info keep it coming!
I love these in depth videos, thanks so much John!
So great to have Brad here with John for full experience and power!
Mind-blowing study. Can't thank Brad enough for his work.
Loved this episode and love this channel! Thank you John
One of the best on TH-cam!! Keep it up!
Absolutely the best channel for fitness/bodybuilding i have ever come across. Thank you John for your content very much appreciated.
Best duo in the industry, thanks for the great content John!!
I swear every time I’m pondering something about my training John pops up with loads of info on that very topic. Thanks John!
God bless you John, thank you for always posting dynamite content!
Really amazing and informative content out here!
Congrats on 100k my man. You surely deserve more!
thank you!
Brilliant stuff John absolutely brilliant really enjoyed it
Great shirt Doc. I had the same back when I was in school.
Both guys are wonderful, giving out great information to think about. Sad that John is no longer with us.
What a duo, my godness!
Extremely valuable info, thank you both👏
Hey John!
Just wanted to say that this is truly one of the best bodybuilding channels on TH-cam! Doing the Taskmaster right now and I am loving it, some of the workouts are brutal!
After listening to this video I started to wonder- when did you started to split the volume of your sessions in different workouts and did you personally see big difference?
Thanks!
oh thank you!!! i saw a difference, I wouldnt say a massive one, but I'll take what I can get at my age
interesting video! never thought of it that way until having problems balancing out my recovery time... family time... going to work... sleeping...!
M
Great video John keeping coming 👌
Something to add on, recent studies have shown that undulating periodization may be more beneficial than block or linear periodization. Linear periodization is what Brad discussed in the video, having phases up to 8 weeks of high volume followed by phases of lower volume. While undulating periodization is alternating intensity and volume daily or weekly. For example:
Day 1: Heavy leg day, work up to 90%1rm
Day 2: High volume chest day, 8 reps minimum
Day 3: Heavy deadlift day, 5 reps maximum.
Day 4: High volume shoulders day, you get the point.
One unquantifiable benefit of undulating periodization is the variety. You have days you get to look forward to telling gravity to fuck off and you have days for that sick pump. Doing only strength or only hypertrophy for periods of time gets boring. Just a few tips for you fella swole bros out there. Cheers!
Great video thanks John.
Great video as always. Very informative. Could you go more into the signs to look for when we should start pulling back on intensity. You touched on it slightly, but I think it would be beneficial to many if you could cover this.
Always great informations!
I was waiting for that one!
For the last year, I've been on a 3-week mesocycle training schedule - strength, hypertrophy, and muscular endurance. The volume, weight, sets, rep ranges, slow eccentrics, etc., vary from week to week. I've also implemented those "Meadows rows" during my back sessions. My back has expanded GREATLY! Thank you, John! You are appreciated. No doubt about it.
thank you!
Thanks for the amazing content John and Dr Brad. Could u do a video on nucleus overload?
hands down best channel
such a valuable and informative video thank you
Great video. Thank you
Very important topic, great work guys, kind regards Richard U.K
100k congratulations!
just inspired me to go from bro split to doubling it up! Thanks my bros
Great video cheers John
congratulations on 100k subs john!!!
thank you!
Thanks for the interview!
I read the paper yesterday and have several thought/question about this topic.
a) first of all, are the greater gains related to an increase in myofibril proteins or are they related to an increase in sacroplasmatic proteins?
b) the authors used 10 sets/muscle group/session for upper body. This is the volume many researches suppose to be give the best results. So, from this prospective, Schoenfeld's study says nothing new. What if they used an higher volume for upper body? Can this be harmful?
c) The more sets we do, the less benefits we get from every single sets. What if we reduce the single session volume and increase the frequency at the same time? (for example, we have 6 training sessions/5 sets per muscle instead than 3 sessions/10 sets per muscle group)
d) the guys having the very high volume training in this experiment performed something like 50 total sets per workout. This is a very high volume to handle in a single workout. I do not if they trained the upper or the lower body parts first. Anyway, I can guess that they were tired when they trained the last muscle group.
What if they splitted the upper and lower body parts, training six times per week?
e) the very high volume group got more muscle in the short period. But what about long period? overtraining apart, I suppose that after a while, the very high volume should stop making gains while the other groups could continue to progress.
f) 50+50 doen't necessarily means 100. If I put the water on the fire 2 times and every time and the water reaches 50°, it won't boil. To boil it needs to reach 100°. Can we apply this concept to muscle gains? Are 7 sets 6 times per week the same as 42 sets three times per week? Muscle growth is an adaptation to a mechanical stimulus. If the stimulus is not 100% for the single session, will the muscle grow having 2 sessions at 50%?
I have lurned so much from this channel.
Finally, love this kind of studies! So many talk about doing 16 to 20sets max per week...but after 10 years of training, not sure this always applies! Awesome info right there
Btw, would love to know by which way do you plan your increase in volume/intensity week by week? I'm starting GammaBomb soon, so I've seen a bit, but your opinion on this would be cool
gamma bomb is volume increases for 6 weeks , then a sort of repeat scaling up again
Happy to see a great bodybuilder and a real bodybuilding researcher talk over the issues. Thanks!
Best Channel ever in body building.
Awsome video as always !!
Hi John,
I hope you are well!
Thanks for such great quality information on your videos.
I've implemented your advice to my training with great results.
If you have the time I hope you could answer me this question or give me a thumbs up if you think it could work;
I vary between bro split and a high frequency training system.
On high frequency I have a 3 day split but train 5 times a week.
Mon Legs calves
Tue Chest Delts Tris
Wed rest
Thur Complete back/bis
Fri Legs calves
Sat Chest Delts Tris
Sun rest
as you see I hit each body part every 4th day.
Using legs as an example, rather than hitting 20 sets in 1 workout if on a bro split, as visiting every 4th day I split the volume for about 10-12 sets on each of the 2 days, and may prioritise hamstring on of the days.
I would perform usually 3 movements on each day, 4 sets on each, maybe a 4th movement if I reduce the sets on other exercises to 3?
I would as an example reach a few reps short of failure on 2 sets, the 3rd set closer, then if its the last set of any given movement I will take it to complete failure, often using set-pause, maybe partials or some deadstop reps, clusters etc.
I try this method for my entire split.
Do you think this is feasible to recover from, chemically assisted and 8 weeks from Universe.
calories are not very low and training always fuelled with cluster dextrin EAA'S peptopro's.
Thanks for your time.
Matt.
That was awesome!!! Thank-You
Glad you enjoyed it!
Congratulations on100k
Loving the beard John boy !
So I recently came across this channel a couple days ago and absolutely love the content! I binge watched literally 15 videos in a row and subscribed. I have a question about chest. I really want a chiseled chest and always seem to have a problem with the lower outer part of my chest to give it that filled out look. What are some exercises I can do for that specific outer part?
slight decline work, but it maybe more diet related
With very busy long days and Heavy outdoor construction work I can no longer spend everyday in the gym or do very specific workouts for muscle groups so I went back to basics, 2 exercises for chest, back and shoulders with 5sets per exercise, and superset bicep tricep 4-5sets. Rest next day, legs and abs after that day around 8-10 sets, another rest day before starting over again but I switch out exercises every second pass and cycle between 6-10 or 15-20reps depending on soreness
U should have your own TV show UK needs a great teacher to watch 😎
I’ve came back to this video 3-4 times in the past couple years just as a refresher. Two experts using their knowledge, research and experiences and explaining it all in an easy to understand way. Timeless content.
I've really enjoyed Brad as a guest John thank you. Volume has been my ticket to bigger muscles at 65. 3 set of 10 did nothing for me. 6 sets of 12 twice a week is my magic number for growth.
we have more coming
You didn't lose strength from more volume?
Hi John, could you speak to the issue of rep range and volume?
Awesome episode.
Sounds like Dr. Fred Hatfields periodization program. I bought that program in high school called "serious growth". It worked. Within weeks people were noticing increased muscularity and my strength was increasing quite well.
I could never achieve these kinds of volumes working to near failure on each set.
Good stuff especially the leveling out after certain gains nice.
Digging the beard man!
Love ALL of your content!! Is it safe to assume that the volume being discussed in this video refers to "working sets" (or "hard sets" as you like to call them) and does not include warm-up sets or "build-up sets"?
Definitely in the top 5 for proper form /fitness content on social media I’ve raised this question to others who make like content who say “ have any questions or comments leave it in the comment section but never reply that being said “ what shoulder & back exercises would you recommend for a weight lifter in a chair ♿️ Thanh doesn’t cause over rotation of the hips or flexing of the lower spine I’ve been doing resistance band training for 15+ years
pulldown variations come to mind...horizontal rows.....all versions of side laterals for delts and even some good ole arnold presses!
Thanks Mountain Dog I usually bounce between 161 / 181 lbs so any advice would be greatly appreciated again thanks for getting back to me
So John, how do you recommend increasing the volume?
Maybe adding 3 sets a week, or maybe a little faster?
So nice to see you with Brad!!
RIP John! You will always be missed! 🙏🏿
Congratz for 100k
thank you!
The best video on volumen
Ur doing God’s work John
I find this very encouraging as a guy who loves really high volume workouts. I could never stick to any workout program that did less than 20 sets per body part. Just didn't feel right for me
Great information, excellent. I really would have liked the obvious question asked though: What would your presumed optimal training schedule and breakdown be? He did a lot of talking, but didnt leave us a definitive answer by my estimation. Also interesting, in another video of yours with your three biggest mistakes as a beginner, one mentioned was too much volume. Dont know if it came before or after you received this information, but would be interested to know.
Great channel! Really enjoy the videos, very informative. I recently have changed my workout routine from a bro split to a sort of push/pull method routine to hit body parts twice a week as opposed to once. What do you think is the optimal sets per session, per week for a individual body part if I was hitting it twice? Thank you!
Have you tried Arnold's Blueprints for Mass and to Cut?
@thunkjunk I have it's great, thanks for the info!
CLASS IS IN
Hey John, great content as always! Love Brad and the amazing work he does for the industry! Just wondering, when you say ".....if you can handle X amount of sets for Y amount of weeks" what do you do then? for example if a person does 20 sets for biceps in a week over 2-3 sessions then finds he is getting fatigued after doing this for say 3 weeks, should he then back off to like 10-12 sets per week and build up again? like 12, 14, 16 etc.. peak at 20 or so again, and cycle again?
yea, you could back it way down, or try just reducing 20% of volume
Hi john, great video as always. Just wondering when you talk about sets in this video is this only counting max weight to failure sets, or does it count sets which you do 90% of your say 8 rep max and you dont go to failure. So my question is really what counts as a set, assuming warmup sets dont count, but do moderate weight sets to near failure count?
Legends.
Your channel along with Greg Doucette are my top fitness channels. Jeff nippard is also very high up there!
thank you!
Hi John. Can you suggest journals to read on the topics of weight training and General sports nutrition, and journals like the one Brad is published in?
Many thanks.
That new look is cooler
There is a system that actually use a volume ramping method like stated here...if my memory is right, its called "big beyong belief III" by Leo Costa jr.
How do you hit the lower lats? I understand you cannot change lat insertions. I notice a lot of lifters mid to upper lats become well developed. I have implemented Dorian Yates advice of focusing on reverse grip and narrow grip pull ups/pull downs/rows. My lats have definitely improved because of that. I started doing single arm cable rows and pull downs and I really feel it in my lower lats.
U should have way mre suscribers........gr8 wrk
Intensity is where it's at. If you're not crippled from your workouts then are you even lifting? MAXIMUM EFFORT.
CONGRATS on reaching 100+k
And the beard is a good look.
Do you think you can keep it until the end of the year or will the wife put you in the dog house?? LOL
wellll.....I had to shave,but now it's growing back cause Im headed to Vegas..haha
Have fun at the "O"!!!
Time flies...
Will you have video from their as well?
Terrific stuff without the BS you hear on other channels.
Any info on the rest time between sets? Also how many sets taken to failure?
Volume of 12-20 sets per body part EACH workout works best for me. To combat that I do push, pull, legs am and pm workouts. So on pull day am 12 sets for biceps, 8-12 forearms. Pm back as in lats 15-20 sets, 6 traps, 6 lower back. You will be exhausted every week but you push through. I allways gain strength even when on a diet. I do it year round. The only time my volume drops is on my diet here or there for a week or two. Sometimes I have to drop volume slightly when calorie deficient but it picks back up after that for at least 4 weeks.
One factor you didn't mention is how intense those sets are. How many reps do you perform pr. set and how close to failure do you get?
I've found amassing high volume is difficult if you reach failure or stop a repetition before failure on most of your working sets.
Also the sets you count are those all sets no matter intensity? From a strength and hypertrophy building and recovery standpoint there's of course a big difference between warm up sets, working sets and hard working sets.
I wonder what a good relation between intensity and volume is. The harder sets are the more fatigue you accumulate but you also won't grow much from a very high number of easy sets.
@@tarkamlokar9709 i go to 80-90% of failure on 4 out of 5 working sets. I might go to 95% on the last 2 even.
Hey john, I was wonderign when you would determine whether to do feeder sets of 6-8 into your top working set vs warm up sets of 3-5 reps into your top working of 68 reps ?
Hands down is a 5 day split like the pros do the best for advanced natural athletes or should one still work with higher frequency?
Curious on forearm volume, mine is having a hard time growing
Forearms and calves you have to hit it with volume AND higher weight just bc they are such frequently used muscles they have to be worked even harder
I had to Google what "caveats" meant. I am now wiser. *** Thanks for the videos mountain dog
The best man for info on bodybuilding.......Mountain Dog.
Good topic. Please can you get Dr Eric Serrano on more please
yep
It will be impossible to tell what people do just by looking at them until they tell about you about their methods etc. My recipe is simple...I use everything like volume , heavy and medium weight ..lighter at times and all the technic I've learned in order to get a constant progression...High reps , low reps ..depend on what I like to achieve ...I will say I use all the available tools the proper way and I make sure I know how to use these tools to sculpt my physique...Not sure really about others. You can only compare what's comparable...I have been trying for the past 37 years many methods etc and I only kept the one who make me look and feel better ...When I feel tired and I realise my progress is not going as well as I like to I then take 1 week off in order to replenish my energy , motivation and give a break to my ligaments , tendons , muscles etc...Training hard well I will say training smart for longevity
Hey John. Great video, but i wonder, whats the reason to not do 45sets at one sesion why we shoud split them in 2 or 3 times per week? Whats the science bihind it?
This is my go-to all time favorite result producing routine:
Upper / Lower split 2-3 x week. Each muscle hit 1 x 4-7 days.
*UPPER*
- Bench Press
- Rows
- Inc Bench
- Chins
- Lateral Raises
- Pullover
- Chest Flys
- Rear Delt Fly
- Tricep Extension
- Preacher Curls
- Military Press/ Tricep Extension (Alternate every other workout)
- Curls/ Upright Rows (Alternate every other workout)
- Grip Squeeze
- Face Pulls (Rotator Cuff)
*LOWER*
- Squats
- Calf Press
- Zercher Squats
- Donkey Calf
- Glute Ham Raise
- Leg Extension
- Romanian Deadlift / Good mornings (Alternate every other workout)
- Calf Raises
- Leg Curl
- F/B Neck Raise
- Ab Sit Up
- R/L Neck Raises
- Cable Ab Crunch
** Each exercise is performed 2 x 8-20 reps to positive failure
** Rest 2-4 min Between sets depending on Exercises.
* Warm up 5 min Elliptical
* 50% x 8 / 75% x 4 of working weight.
Good shit dude, going to try this. Thank you
Great video. How does the health (I.e. Joints) and age factor into the equation?
more along exercise selection
Heya Mr Mountaindog.....woof woof...just wondering if im calculating my chest volume in a week.....do i include isoltion exercises such as flys etc.....and if i move from traditional hypertrophy (10/12 reps) to traditional strength (3/5 reps).....are those sets calculated the same as in.....does one hypertrophy set of 12 reps equal a strength set of 5 reps?.......thanking you kindly sir.
Great video!
Was there any analysis done comparing the total lbs moved by each group, rather than just the volume of sets? I presume the group that was doing more sets also moved more lbs in total, so their increased hypertrophy is better correlated to moving more tonnage, rather than more sets.
Love from India John
Try 50sets or more per week for a month straight. You’ll put on size. I’ve done it. My arms have plateaued for 4 years now. Grew 3/4 inch in that month
wonder how Brad would determine wither it was the increased volume to 45 sets in a week that attributed to most the gains, VS the higher frequency of the dosage itself training the body part 3 days per week that attributed to the gains.
Because the study was NOT a study on volume only, the way it was structured it was BOTH volume and a high frequency training study.
If gains stopped or get slower then it's time to up the dose and do more! :P
Oldtime strongman would change things up when they went stale. This would mean listening to your own body. Seems it holds true still today. I'm starting to understand more and more what they meant by going stale.