Thread 76415194

How many total sets per week do you do, /fit/anons?

I don't care about your program. Just tell me your weekly volume and then tell me how close to failure you go.

like for all muscles combined?!

>>76415194 (OP)
I was doing ~115 sets per week. Trying 75 sets per week for a bit though. Usually 1-3 RIR on any given set.

>>76415203
that's a lot
did you find that 115 was overkill at any point?

>>76415194 (OP)
Total? 105. Just 5 sets of 8 reps for three exercises a day coupled with 20 minutes of cardio.

>Failure
Literally zero benefit in pushing yourself to that point. You damage your muscles enough well before that point.

>>76415212
what's your rest time? I'm guessing 45-60 seconds since that seems to be what volumefags go for

>>76415194 (OP)
100

>>76415218
Nah. Thirty minutes on average. Six full seconds per rep. Do a full round, watch a show or play vidya, do a full round, repeat until done and finish off on the bike at a steady clip. Just keep an adjustable dumbbell set next to my chair where I chill and the bike on the other side of the room.

>>76415208
Hard to say. I was making gains and I wasn't falling apart any more than normal. But I'm not sure that some it didn't end up being junk volume.

>>76415194 (OP)
15-50, heavy/medium intensity and to failure more often on the lower end or actual 1rep or less in the tank.

>>76415194 (OP)
72 sets, 1-2 RIR, last set to failure.

>>76415389
I do A, B, A, C

>>76415194 (OP)
43, all sets of five. Last set to failure.

The app says 438 sets for June and I was slacking. Down 23 sets from May
Volume 495.9K lbs for the month of June.

I like to stay in the 10-12 rep range.

>>76415194 (OP)
why is she so oily

>>76415194 (OP)
60, mostly to failure and sometimes with lengthened partials after I can't do a full rep, depending on the exercise. The only exercises I don't take to failure are deadlifts and back squats.
That being said I have done higher frequency programs with more sets and none to failure and saw good results with those as well, so I would say frequency is a fine substitute for intensity and vice versa.

>>76415194 (OP)
One barbell compound set to 0rir or failure per muscle group per week. There's a warmup first but it doesn't get harder than 5 reps in the tank. I'll make it two if it stops progressing on me. I'm looking for myofibrilar gains and not sarcoplasm.

>>76415694
Cuz she wanna to oiled up

27 sets per week, making steady gains. low reps, 1rir

>>76415194 (OP)
Including warm-up sets? Probably in the thousands if I train every day.

>>76415194 (OP)
1 set to failure per exercise
2 exercises total; Deadlifts+Dips or Squats+bicep Pull downs

>>76415194 (OP)
Not including warmup like 26? Some of those are singles. More than half to failure. And it works. Not trying to max legs since I'm not a retard.

>>76415194 (OP)
Per group varies
But around 6. 3 which are pause sets repping to failure multiple times. Through the lens of effective reps it would be about the equivalent 12-14 sets per week per group.

>>76415918
Yeah I'm gonna experiment scaling my volume down. I basically always do 1-0 RIR but was running a more moderate volume program, i.e. 12-14 sets a week for chest, back, and squats with basic 4-6 range for arm isolation, etc. Gonna try doing 4 sets of bench only today with 2 tricep extension, etc. and see what happens.

>>76416463
12-14 sets could be anywhere from 12-70 effective reps

>>76415194 (OP)
total working sets for the whole body?
less than 30

5 sets oneday
8 sets another

>>76415208
that doesnt even seem a lot?
lets say 3 sets and 5 exercises. 15 sets. times seven, 105 sets. i mean i guess thats on the higher side but you can easily do 5 sets for calves, 5 for abs, 5 for forearms, 5 for traps, 5 for side delts, 5 for rear delts etc.

okay im baiting, it is " a lot" but definitely not "wow thats crazy". it seems upper range of very doable / someone that likes to train every single day.

I've been running something sort of like the Lyle GBR in my home power rack gym, not exact but gives you the idea of the volume. Gains be okay but I did remember recently that this is a generic routine for a 2-3 RIR person. I am damn certain I am mostly 1 RIR, quite a few times 0 RIR. Certainly not undertraining given how sore my chest can get after a session with frequency in check. So I'll likely benefit from scaling back the volume to 8-9 sets a week for chest, back, quads, etc.?

>>76417873
It's doable. Some people like to do lots of isolations and light lifts. If he was talking about 115 sets of compound lifts at 1-3rir then there'd be no fucken way.

>>76417907
That guy seems smart but I don't think he's a coach and he sure hasn't coached himself. Smart isn't enough. You can still be wrong. I'd much rather listen to a big dumb guy or a dumb guy who's made other guys big.

>>76417873
>>76417928
I'm the 115 guy. When I was doing that I was doing PPL with an extra fourth day each week (still am, just less volume) for more upper body work. Heavy compounds are at beginning of sessions, then smaller stuff. In general, aimed for 10-20 sets per muscle group per week. Workouts generally last 60-90 minutes at a commercial gym.
So chest got 15 sets on push day and another 5 on the fourth day. Back got 20 on pull day (10 for vert movements, 10 for horizontal), and another 10 (5 and 5) on extra day. Legs got 10 for quad focus and 10 for hamstring focus, but nothing on extra day. Then all the other shit spread around for shoulders, biceps, triceps, forearms, calves, etc. etc.
I don't know, didn't seem that crazy to me. Wasn't completely destroying me anyway, and I take a full week off and a second week of lighter weight/volume every two months. My main concern, and why I am trying lower volumes for a bit, is that some of it could have been junk volume.

>>76415194 (OP)

My math says 99. I'll do about 3 sets to failure. One top set on a main lift, upper or lower to failure or within one rep, and then whatever accessory I'm trying to push the weight on.