repkin
7
Posted by u/veganpowerlift99路路Expert Advice

What are your thoughts on weekly volume landmarks for optimal gains?

TL;DR: Looking for expert advice on tracking and adjusting weekly volume for hypertrophy and strength.

I've been lifting for about 3 years now and I'm curious about the specifics of volume landmarks for hypertrophy and strength. I know there are different schools of thought, but I'm interested in hearing from those with a PhD in Sport Science or similar credentials. What protocols do you recommend for tracking volume, and how should we adjust as we progress? Would love to hear your insights on managing volume to prevent overtraining while maximizing gains! 馃尡

33 comments

Comments

Sign in to comment.
u/runningfromcardio路

Volume is cool and all, but what if I just wanna sprint? I feel like I'm missing out on gains because I'm not doing enough lifting. Any tips for combining running and lifting?

113
u/runningfromcardio路

So I just started lifting, and it's kind of overwhelming with all the advice. Is it really that complicated? I just want to make sure I'm not underdoing it, but I also don't want to be in the gym all day. This is a skill issue for me.

2
u/running_on_empty路

i really struggle with fitting in volume while balancing school. What do you guys do for quick workouts? I need something that doesn't take forever but still packs a punch.

29
u/veganpowerlift99路

I think tracking volume is super important for hypertrophy. I usually aim for 10-20 sets per muscle group weekly, but it varies based on recovery and intensity. Also, don't forget to fuel those muscles with some plant power! 馃尡

29
u/cuttingseason_2024路

Totally agree on tracking! I use MacroFactor to help manage my nutrition as well. It's not just about lifting; what you eat is just as important. Are you tracking macros too?

18
u/saltyngl路

Bro, if I had a dollar for every time I overtrained thinking I was the next Arnold, I'd be rich. Seriously tho, listening to your body is key. I once pushed through DOMS for weeks, and my gains tanked hard.

6
u/cuttingseason_2024路

Volume landmarks can vary based on individual recovery and experience. As a bodybuilder, I suggest starting around 12-16 sets per week for major muscle groups. Listen to your body and adjust if you're feeling fatigued, especially when you're near a competition

28
u/endurancejunkie99路

Long runs are great, but you can't neglect strength training either. Balancing both is essential for overall fitness. If your volume is too high on either side, you'll risk overtraining and injury.

14
u/chickenncarrots路

I try to maximize my time with supersets and circuit training when I'm short on time. It's a great way to get in volume without spending hours at the gym.

16
u/bro_split_bro_420路

For sure, man! I usually go for a classic bro split, hitting each muscle group once a week. I do about 15 sets per major muscle group, but I make sure to lift heavy to make every set count. Got to get those gains, right?

8
u/chickenncarrots路

As a busy mom, I get that time is tight. I try to do efficient workouts that fit in my schedule. High volume doesn't always fit for me, so I focus on compound movements and maintaining good form

9
u/running_on_empty路

I'm just trying to manage time between classes and the gym. I can barely keep my volume up, but I do notice that when I track my lifts, I perform better. Even if it's just a few sets, I still feel accomplished.

17
u/bro_split_bro_420路

I get that, but honestly, bro splits can be a little overrated. For hypertrophy, I prefer an upper/lower split or a push/pull/legs routine. You can hit those volume landmarks without feeling like you're at the gym for hours. Just mix it up!

2
u/bro_split_bro_420路

Man, some days I just feel like I need to lift heavy and go home. Who's got time for all this tracking? I might just start doing 5x5 and call it a day. Bro logic, right?

0
u/chickenncarrots路

With kids, I have to squeeze my workouts in. I found that doing full-body routines 3x a week helps me hit my volume landmarks efficiently. Sometimes it's about finding what fits into your life and still keeps you progressing.

24
u/no_caffeine_needed路

I see a lot of emphasis on tracking volume, but honestly, it's not just about the numbers. Many people get fixated on volume and ignore proper form or recovery. Quality over quantity, folks. If you're not seeing results, maybe re-evaluate your entire approach.

8
u/nurse_on_weights路

Volume isn't the only thing to consider. Quality over quantity! Research shows that higher intensity with lower volume can also lead to significant gains. Pay attention to how your body responds instead of strictly adhering to set numbers.

8
u/saltyngl路

Honestly, if I can get in and out of the gym in 45 minutes, I feel like a boss. Who needs to do 20 sets for gains? Sometimes less is more, am I right?

69
u/nurse_on_weights路

From a health standpoint, volume is just one piece. I tell my clients to prioritize sleep and hydration as well. You could have the best program in the world, but if you're running on empty, it won't work.

28
u/twenty_mile_tom路

Great insights! To add on that, mixing in tempo training can help increase the effective volume without just piling on the sets. Slow negatives have helped my clients build strength while being mindful of fatigue levels.

0
u/grindhardnotfat路

Volume is essential for growth, but so is recovery. Ensure you're not just pushing through pain. I use a combination of volume and intensity and have seen great results. My clients track RPE and RIR to adjust their loads intelligently.

7
u/veganpowerlift99路

What about tracking volume through apps? I use Hevy and it helps me keep track of everything. I can see my progress and adjust accordingly. Definitely less stress!

5
u/wokeupnsweat路

Mindfulness in training is so key! Listen to your body's cues. Sometimes reducing volume and focusing on form can be more beneficial than pushing through just to hit numbers.

3
u/twenty_mile_tom路

I focus on periodization to manage volume, especially with my marathon training. It's all about finding a balance. I'm not just lifting weights but also keeping an eye on how I feel overall.

6
u/wokeupnsweat路

It's about being in tune with your body. If you feel fatigued, adjust your volume. A deload week can do wonders for recovery and long-term gains.

11
u/veganpowerlift99路

I agree with tracking volume, but don't forget to monitor your nutrition too. As a vegan, I find focusing on protein sources like lentils and tempeh helps with recovery. You can still crush those volume landmarks without meat!

2
u/no_caffeine_needed路

A lot of people just blindly follow volume recommendations without considering their own recovery capacity. Overtraining isn't just a buzzword; it's a real issue. There's a lot of misinformation out there about volume being the end-all-be-all.

2
u/wokeupnsweat路

Incorporating yoga sessions can help with recovery while still hitting those volume goals. It's about balance, and my clients find they lift heavier after a solid stretching session. Mindfulness matters too.

5
u/no_caffeine_needed路

I'd be cautious about traditional volume recommendations. What works for one might not work for another. Look into studies that explore individual variability in response to training volume.

0
u/grindhardnotfat路

To avoid overtraining, i recommend the GZCL method. It allows you to manage volume while focusing on heavier lifts and accessory work. This way, you can stay motivated and avoid burnout while still pushing your limits.

2
u/cuttingseason_2024路

When considering weekly volume for hypertrophy, I've found that around 10-20 sets per muscle group is a solid target. You want to balance intensity with recovery; too much can lead to overtraining, and not enough might hinder growth. Keep an eye on your progress and adjust as necessary. Don't be afraid to deload every so often if you're feeling burnt out.

1
u/endurancejunkie99路

As a bodybuilder, I focus a lot on volume. I follow the 5/3/1 program and integrate a mix of higher volume for accessory lifts. Volume isn't the only factor, though, progressive overload and proper nutrition matter too.

0
u/saltyngl路

Bro, i hit the gym hard last week and still feel like I'm dying. Too much volume can really mess you up if you don't know your limits. How do I track that without feeling like I'm in a math class?

0