#GAIN VS VOLUME VS MASTER HOW TO#
#GAIN VS VOLUME VS MASTER UPDATE#

Upper Back 10вЂ“25 sets per week with a mix of vertical pulling (such as chin-ups) and horizontal pulling (such as rows).IвЂ™d highly recommend giving it a read, but hereвЂ™s a quick summary: What he does is go over the different muscle groups and give recommendations for the volume required to maintain or gain size. One of my favourites is Mike IsraetelвЂ™s volume landmarks for hypertrophy. There are a few good resources for figuring out our ideal training volume.

#GAIN VS VOLUME VS MASTER UPDATE#

IвЂ™ll do my best to update this article as more research comes out. IвЂ™ll go over the research and opinions of the two leading volume experts, but this is a constantly evolving field, so these arenвЂ™t meant to be the final word, just the best recommendations we can garner at the moment. Okay, now that weвЂ™ve gone through the various factors that affect our ideal training volume, we can talk about the ideal number of sets per muscle per week.

#GAIN VS VOLUME VS MASTER HOW TO#

That means that to keep our muscles growing all week long, we need to train them every few days-at least twice per week.ДЇor more, we have a full article on how to train for muscle growth.

Challenge each muscle at least twice per week.A challenging workout stimulates a few days of muscle growth.

The same is true when you cut your rest times short, starting your next set before youвЂ™ve regained your strength. You may need to do 2вЂ“3 drop sets or rest-pause sets to get the same stimulus as a regular set.

With that said, short rest times can be great for building muscle, just keep in mind that they stimulate less muscle growth per set. If youвЂ™re trying to build more muscle with every set, resting 2вЂ“5 minutes is often best. Anywhere from 4вЂ“40 reps will stimulate muscle growth, but sets of 6вЂ“20 reps are more efficient, allowing you to build more muscle with every set.

Lift within the hypertrophy rep range.

Stopping 1вЂ“2 reps away from failure often works best.

Take your sets close enough to failure.

For example, deep bench presses for your chest, front squats for our quads, and deadlifts for your glutes and hamstrings. Lifts that challenge your muscles through a deep range of motion tend to stimulate more muscle growth. There are a few things you can do to get more muscle growth out of every set that you do: ThatвЂ™s why we need to talk about the ideal kind of volume before we can talk about the ideal amount of volume. Now youвЂ™re training efficiently.Д«ecause these two ways of training stimulate a different amount of muscle growth per set, we canвЂ™t weigh them equally. Now letвЂ™s imagine that youвЂ™re doing 10 sets of skull crushers, that youвЂ™re doing 12 reps per set, and that youвЂ™re bringing those sets within 1вЂ“2 reps of failure. That training style isnвЂ™t an efficient way to build bigger triceps. But letвЂ™s say that you choose an exercise that isnвЂ™t great at working your triceps (such as the bench press). If weвЂ™re defining training volume as the number of challenging sets we do, we need to make sure that the sets weвЂ™re doing are similarly efficient at stimulating muscle growth.ДЇor example, letвЂ™s imagine that youвЂ™re trying to build bigger triceps, so you decide to do 10 sets for your triceps every week. For example, if you do 5 sets of the bench press on Monday, 5 sets of push-ups on Wednesday, and 5 sets of dips on Friday, then the weekly training volume for your chest is 15 sets. Training volume is best defined as the number of challenging sets you do per muscle per week. (I think this idea was popularized by Nathan Jones.) Since challenging sets stimulate similar amounts of muscle growth regardless of how much work weвЂ™re doing, a better way to measure our training volume is to simply count the number of hard sets weвЂ™re doing. When training for muscle mass, we donвЂ™t need to know how much work weвЂ™re doing, we just need to know how much muscle growth weвЂ™re stimulating. ThatвЂ™s not particularly useful information when trying to build muscle, though. For example, if weвЂ™re trying to improve how much overall work weвЂ™re doing per week (work capacity), then the first definition is better. For instance, if we did 5 challenging sets of front squats on Monday, 5 more on Friday, the training volume for our quads would be 10 sets per week.Д«oth of these definitions are correct, and both can be useful, too.

Training volume = number of challenging sets per muscle per week.

For example, if we did 10 sets of front squats for 5 reps each, with a load of 225 pounds, our weekly squat volume would be 11,250 pounds. Training Volume = total pounds lifted per exercise: number of sets Г— number of reps Г— weight lifted.

The Minimum Volume Needed to Build MuscleД«efore we can talk about the ideal training volume for building muscle, we need to define what training volume is, at least in the context of hypertrophy training.

Does Doing More Sets Build More Muscle?.

Gain vs volume vs master