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Thread: Volume = Growth

  1. #1
    Musclechemistry Site Representative Board Certified MD drtbear1967's Avatar
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    Default Volume = Growth



    Arimidex, Letrozole, Clomid, Nolvadex, Caborgoline, Dostinex, Post Cycle Therapy



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    Optimal training frequency is determined by optimal volume, not the other way around. Sometimes when you're trying to improve your understanding of a concept, it helps to imagine the extremes, so let's apply that to training frequency. If I were to suggest that you should only train once a week, you'd probably (and rightly) doubt my credibility, because that workout would probably take 4-6 hours, at least if you were trying to do enough work for every muscle group. So once a week is obviously a non-starter.
    -
    Now consider the opposite extreme: Imagine training 14 times per week. I guess the upside is that each workout would be super short, allowing you to impart maximum intensity into each training session, so there's that at least. But the obvious problem is that it hardly makes sense to drive to the gym twice per day for only a couple of sets.
    -
    Somewhere between these two extremes is the optimal training frequency, and this depends largely on how much total work you're doing each week. Put another way, if you need to do 16 sets for hamstrings each week in order for them to grow, you probably wouldn't train hamstrings once a week, but you also wouldn't train them 8 times a week. It turns out that 3-4 times per week tends to be the sweet spot for most lifters.
    -
    Bottom line, it's not frequency, but VOLUME that drives muscular growth, so simply use a frequency that makes it easiest to hit your optimal volume.
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    Musclechemistry Site Representative Board Certified Psy.D thx's Avatar
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    How does your split look like? How many sets do you do for each musclegroup?
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    Musclechemistry Site Representative Board Certified MD drtbear1967's Avatar
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    I change it up but most of the time I do 4 to 6 sets per body part and sometimes reps up to 30. I change it up all the time depending on how I feel.
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    MuscleChemistry Guru Board Certified MD LeatherHead's Avatar
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    On average, I hit each bodypart twice a week. Some days if I don't feel I hit something good enough, I'll go back and hit it again after my next days workout.
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    Musclechemistry Site Representative Board Certified MD drtbear1967's Avatar
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    Same here
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    The only one I try to hit twice a week is legs and I donít always do that. If I was doing back and really felt like it was weak and I didnít get the pump Iíll do it the 2nd time


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    MuscleChemistry Guru Board Certified CPH blacktail's Avatar
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    Info each group once a week unless on a cycle, then twice a week.
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    Musclechemistry Site Representative Board Certified Psy.D thx's Avatar
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    How do you manage to hit same bodypart twice a week? How does that split look like?

    I'm going off topic but do you guys have any advice on how to recover faster? I wanna hit the gym everyday but I'm recovering really slow tbh.
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    Quote Originally Posted by thx View Post
    How do you manage to hit same bodypart twice a week? How does that split look like?

    I'm going off topic but do you guys have any advice on how to recover faster? I wanna hit the gym everyday but I'm recovering really slow tbh.
    Recovery time has many factors. The food, you eat, sleep you get, sups you take. Iím recovering kinda slow too as Iím in the heat of PCT but I use lots of BCAAís, sleep and good food. One thing I canít do because of it is run a calorie deficit while trying to recover my testosterone.

    The split normally looks like this but I keep changing it up weekly but the idea is do alternating muscle groups

    Monday chest, tris
    Tudesday back, bicep (dead lift)
    Wednesday lite cardio and some abs
    Thursday shoulders and forearms
    Friday legs
    Saturday and Sunday are the days I work in the extra day. Or extra rest. Some weeks I put the rest day on Wednesday and rest on Saturday and do kite cardio with abs on Sunday



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    Musclechemistry Site Representative Board Certified MD drtbear1967's Avatar
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    If you are not on any gear, you have to get in the right amount of food and rest. You also have to read between the lines and a lot of those hitting body parts a couple of times a week have a little extra help to recover. wink wink.
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    MuscleChemistry Guru Board Certified CPH blacktail's Avatar
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    Try to keep this split in order but things do come up and somethings I have to skip the second workout.
    Sun chest/tris
    Monday legs/shoulders
    Tuesday back/bis
    We'd chest/tris
    Thursday legs/shoulders
    Friday back/bis
    Sat off

    This is only when on cycle. I do very light leg workouts due to bad knees.

    Any thoughts would be welcome.
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    MuscleChemistry Registered Member Board Certified Psy.D
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    Quote Originally Posted by blacktail View Post
    Try to keep this split in order but things do come up and somethings I have to skip the second workout.Sun chest/trisMonday legs/shoulders Tuesday back/bis We'd chest/trisThursday legs/shoulders Friday back/bis Sat offThis is only when on cycle. I do very light leg workouts due to bad knees.Any thoughts would be welcome.
    I like it! That's what I do. I have bad knees also.
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