In today’s episode, Andrea, Eric, and Brad discuss one of the three variables which form the foundation of every training program, volume. The coaches have touched on volume before, but never have they gone into this level of detail about this critical component for muscular hypertrophy until now.
Throughout the episode the coaches cover a variety of topics including: how to track your training volume, how to use general volume guidelines to design your program, the importance of quality, and many more.
What is the biggest indication that someone is doing an appropriate amount of training volume? Do bodybuilders need to track total tonnage? What variables should you evaluate before adding more volume? Join us for this week’s episode to find out!
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Timestamps
2:44- General recommendations and methods for tracking volume
23:53- Characteristics that indicate someone is doing an appropriate amount of training volume
1:04:50- How to know if you are someone who responds best to lower, medium, or higher volume
1:17:42- Takeaways
Selected Links From This Episode
Team 3DMJ Instagram Account- @team3dmj
The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684266/
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis (abstract)- https://www.ncbi.nlm.nih.gov/pubmed/27102172
The Muscle and Strength Training Pyramid w/ Eric Helms (video series)- https://www.youtube.com/watch?v=OWmchPCyDvw&list=PLnPAPdT4m_g_Uxl_puFeUwogGmIRq9XDW
The New Approach to Training Volume – By Nathan Jones (article)- https://www.strongerbyscience.com/the-new-approach-to-training-volume/
Thoughts On Counting Training Volume – By Greg Nuckols (article)- https://muscleandstrengthpyramids.com/counting-training-volume-greg-nuckols/
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thank you for letting us know!…Will do our best to have that fixed right now ?
How to count sets for exercises that hits a given muscle in a secendory fashion so like when i do rows the the biceps work as a secondry muscle so how to work with this for:
Biggners:
Intermediates:
Advanced:
you would count sets in the same manner regardless of experience level. But the number of necessary sets for continued progress might go up over time as you progress through your career. Yes, do also consider/count sets where your biceps worked in rows as an assisting muscle when initially setting up a base program.