quick point almost everyone has been missing from the schoenfeld krieger barbados studies, james krieger said himself that the dose response found in the studies only ocurred when the rest between sets was 60 to 90 seconds as brad and colleagues chose that for the specific reason than the subjects were part of a military organization and needed condensed sessions. krieger said in an interview that the high volumes found in the low rest intervals match the 3 min rest sets of less than 15 sets a week in other studies in terms of hypertrophy. That means that if you want to do low rest you will need to compensate by doing more sets compared to someone who is doing 3 min rest sets and doing moderate volumes.
High volume surely works best for hypertrophy according to those studies but one thing to notice they actually equated the volume in two days so even tho 32 sets per muscle groups show greater hypertrophy i don't think doing 32 sets in 1 day is even easy it sure gonna irritate the joints and person surely gonna fatigue in between 20-30 sets if every set is taken to failure. So frequency also has to be taken in consideration
Definitely. Most of these studies are only around 8 weeks long, so it is difficult to say if these results would be seen across multiple months of training 👍
When doing 5 sets of a flat barbell bench press for example, am I doing 5 sets of chest and triceps, 2.5 sets of chest and triceps or just 5 sets of chest ? Why is that an how about other compound exercices ?
In volume landmarks how would that be... How many muscles could you place in the MAV? I would like to emphasize the three muscles of the triceps and the two of the biceps, how would the distribution of volume be? or can I place them in the MAV to the whole arm? Incredible contribution, thanks for these videos :)
I don't fully agree with the whole volume landmarks concept. Rather I think increasing volume will result in a faster rate of muscle growth, but I dont believe there is a true 'MAV' just diminishing returns. I think you will be limited more by time than recovery capacity. So for that reason, you can increase volume for biceps and triceps as much as you can practically handle 👍
Should I continue to add sets week by week even when on a caloric deficit? Currently I perform around 11 sets per major muscle group. I imagine the MRV will be less on a cut?
From what I've seen, coaches say that more volume in a cut isn't recommended because you can't recover. It also invites overuse injuries because the tendons can't recover
I think doing 20 or more sets per muscle per body part is so much volume especially for amaller muscles like Biceps and Triceps and traps for consideration that they also work with the big compound movements and my idea is any tmore than 16 sets maximum is just junk volume Great job bro keep going ✊🏻🤍
There does seem to be diminishing return with higher training volumes. And where these diminishing returns begin to be not worth the time, is probably different between lifters. So I wouldn't say that more than 16 sets is 'junk volume', but it is just less ADDITIONALLY effective 👍
Sometime yes, sometimes no. For most exercises, I usually only count the primary muscle being targeted (eg. rows for back, not biceps) but in some cases multiple muscles get a similar stimulus (eg. squats for quads & glutes). Check out this video for more detail ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-caPcbOzAy2s.html
@@FlowHighPerformance1 man, that's amazing! This channel is such a gem and so underrated. It seems like you have a science backed up video on anything! And you also answer every comment whaat🥴 Keep it up, please. Your work is invaluable
They never really equate Intensity in these studies. Yes, more volume is great especially with less intensity ? But, what about the high intensity lifters 🏋️♂️ ? Most of these studies are designed to support a already perceived outcome in my opinion.
from middle east (kuwait) best video i ever seen and make it easy to understand thanks alot , i hope to do hypertrophy online courses to get more information and thanks to share these information for free 👍🏼
That would influence 'volume load' or 'tonnage' which is different to 'volume' in the context of hypertrophy training. For hypertrophy training it is best to just count the total number of sets / muscle / week, since a set of 8 is essentially equivalent in terms of hypertrophic stimulus to a set of 15 for example 👍
Currently, there is no evidence suggesting that certain muscles need more volume that others. Rather, allocate more volume to your lagging muscles, and less volume to your stronger muscles 👍
@@FlowHighPerformance1 another question: do i have to think about each part of the muscle as a muscle or do i have to think a muscle as a part of more muscles? For example, if i want to do 16 set every week to my deltoid to grow it, should i do 16 set for the front deltoid, 16 set for the middle deltoid and 16 set for the rear deltoid, or should i count every exercise for the deltoid as an exercise for all the deltoid (maybe more focused on a certain part, but still using the other parts)
