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James, how do you think doing drop sets etc. will affect the optimal volume? If I do set with three drops 5 reps each should I count that as three sets (5+5+5=15 “effective” reps). Do you even believe in the effective reps theory?
Anyway I think your average estimated optimal volume I quite near target. Although I believe 3 times week frequency is a little overkill. There is recent evidence that your repetition strength might take more than four days to recover. I see bro splits coming back in fashion!
I don’t believe in effective reps anymore, but drop sets on isolation movements can be an effective way to train. I generally consider 1 set + 3 drops of an isolation movement to be roughly similar to 3 regular sets.
Hi James, how can i cite from here? What’s the date from this article? Thanks.
It’s undergone a number of revisions over the years. It was originally published in November of 2017. I don’t know when the last revision was (and Wordpress isn’t showing me)…I’m guessing the last revision was in summer of 2020 at some point.
So for compoind movements 6-8 sets is ootimal with long rests. But for isolation excersizes 6-8 sets is ok with short rest(1 min) bc of less cns fatigue?
Yes you can get away with shorter rests on iso movements
Wait so for isolation exersizes what is optimal for volume and rest? 6-8 sets with 2min(long rest) or 12-16 sets with 1 min?
There’s no such thing as “optimal” volume for any particular muscle group. That requires experimentation on your part. For isolation movements, there’s no optimal rest either, but even with iso movements I tend to favor 2+ min rests, or supersetting opposing groups with 1 min rest between supersets.
how do i find optimal volume for my individual self?
It describes it in the article.
https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/#ceiling
In The Ostrowski study they measured rectus femoris hypertrophy not total quadrceps. Rectus femoris doesn’t reality activate propely with squats and leg presses because of the shortened position and simultanious hip and knee extension. So they really just did one, two or tour sets (leg extensions).
No comments on this? It’s a crucial factor in my opinion.
It may not get full activation, but that doesn’t mean no activation. For example, Mangine et al. showed that the subjects with less muscle mass experienced significant improvements in rectus femoris size with squats/deadlifts/leg press, despite doing no leg extensions.
Yes, I believe beginners benefit even from suboptimal stimulation. In the Ostrowski study I think the subjects were not unexperienced. Anyway, it’s questionable to count those sets as full sets for rectus femoris.
NOT SURE WHY THIS IS ONLY LETING ME DO THIS IN ALL CAPS, REGARDLESS – WHAT ABOUT SUPERSETS? DO THEY AFFECT THE REST PERIODS? I.E., AS LONG AS DIFFERENT MUSCLE GROUP, CAN THEY BE USED DURING THE 3 MINUTE REST PERIODS WITHOUT MATERIALLY ALTERING THE RESULTS?
It shouldn’t materially alter the results, unless you’re doing compound movements and you’re experiencing significant central fatigue. Best to superset isolation movements since they don’t cause as much central fatigue.
Not sure why it’s showing up in all caps…i’m looking into it
hi, i really appreciate your reviews. i have only one question, should i separate the lower body into front and back? there are 22 sets at lower body in your routine. thank you.
It’s totally up to you. Whatever works best for you
Can I replace upright rows with behind the neck shoulder pressing? Or are upright rows a better choice as a delt compound?
Yes you can do that
I believe one way to establish an upper volume limit for one workout is to do sets with the same load throughout. Using a 9-12rm load (could start at a higher or lower rep range depending on your preference) do as many reps as possible for set 1. rest long enough for your heart rate to settle down to some intra workout baseline. Do another set of as many reps as possible (amrap). The second set will probably be fewer reps than the first. Rest again until the heart rate settles down. do a third set of amrap. rest. do… Read more »
I’m on a steep learning curve with programming myself BUt this has bee. extremely useful so thank you James. I dont have youth on my side (57) training with real intent AbOUt 18 months and good gains so far but probably more by chance than design! Would be interested to know what, where & How to use NTENSIFIERS such as myo, DROP sets, supersets, in a programme to reduce the strain on joints and connective tissue when simply progressing with added volume Tia
rather than just progressing by adding volume it should have said
amazing! thanks a lot for such great information!