What volume do you aim for when lifting?

[Stan1]

Like if you're doing shoulders + legs for example, what would your total volume be?

 

[vrilmaxxer]

Go for hypertrophy training for shoulders and strength for legs

 

[Akhi]

depends on the muscle

if you want arm gains for example go for higher volume instead of strength or be forever doomed to look dyel

 

[Stan1]

depends on the muscle

if you want arm gains for example go for higher volume instead of strength or be forever doomed to look dyel

So do you mean to go for a lighter weight and higher reps as opposed to higher weight and lower reps?

 

[Stan1]

Go for hypertrophy training for shoulders and strength for legs

Is 5x5 good for legs?
And 4x8 for shoulders?

 

[Akhi]

So do you mean to go for a lighter weight and higher reps as opposed to higher weight and lower reps?

yes especially for small muscles like biceps or side delt

 

[Gaygymmaxx]

I do 4 sets of leg extensions with each leg, same with calves. Then I leave

 

[vrilmaxxer]

Is 5x5 good for legs?
And 4x8 for shoulders?

Go a little higher on shoulders 5x8. Also might sound a little overused but try training to failure

 

[Orc]

as long as you're doing 10+ heavy sets every week you'll grow regardless of in how many days you do it.

 

[Stan1]

as long as you're doing 10+ heavy sets every week you'll grow regardless of in how many days you do it.

10 sets per muscle group?
I’m doing 4 sets of 3 exercises for each muscle twice a week. Do you think that’s too much?

 

[Orc]

10 sets per muscle group?
I’m doing 4 sets of 3 exercises for each muscle twice a week. Do you think that’s too much?

that's 8 sets a week, it's barely enough but you'll grow as beginner as long as it's heavy.

 

[Stan1]

that's 8 sets a week, it's barely enough but you'll grow as beginner as long as it's heavy.

I’m confused as to how the math works. Wouldn’t that be 24 sets weekly?
How many sets and exercises should I be doing ideally?
Like if i’m doing 3 exercises for shoulders, how many sets per exercise?

 

[Orc]

I’m confused as to how the math works. Wouldn’t that be 24 sets weekly?
How many sets and exercises should I be doing ideally?
Like if i’m doing 3 exercises for shoulders, how many sets per exercise?

I thought you meant 4 sets of 3 reps.

if you're doing 20+ sets a week that's plenty but that makes me question the quality of the sets, you don't need that much if you're doing heavy compounds.

 

[Stan1]

I thought you meant 4 sets of 3 reps.

if you're doing 20+ sets a week that's plenty but that makes me question the quality of the sets, you don't need that much if you're doing heavy compounds.

For chest + tri days I do this:

4 sets of 6 - 8 reps on flat bench
4 sets of 6 - 8 reps on incline
dips - 4x8
flyes - 4x8
tricep extensions - 4x8

I do this twice weekly.
Is this good?

What's the ideal rep, set and exercise count per muscle group in your opinion?

 

[Chinacurry]

To avoid my demons for 1 more day

 

[autistic_tendencies]

I don’t count like a retarded incel
Just go till your winded

 

[Orc]

For chest + tri days I do this:

4 sets of 6 - 8 reps on flat bench
4 sets of 6 - 8 reps on incline
dips - 4x8
flyes - 4x8
tricep extensions - 4x8

I do this twice weekly.
Is this good?

What's the ideal rep, set and exercise count per muscle group in your opinion?

looks fine, might be a bit too much actually, like it's very doubtful that you're getting anything out of those dips after already doing 8 sets on bench if they're heavy, if you can still do them that means you aren't pushing that hard.

there's no ideal rep and set range, some people grow better from higher frequency with lower volume, others high volume low frequency.

 

[Stan1]

looks fine, might be a bit too much actually, like it's very doubtful that you're getting anything out of those dips after already doing 8 sets on bench if they're heavy, if you can still do them that means you aren't pushing that hard.

tbh i'm still only doing weighless dips.

there's no ideal rep and set range, some people grow better from higher frequency with lower volume, others high volume low frequency.

I'm thinking of changing to 3 sets, 3 exercises twice per week because I do find that sometimes I go to the gym and i'm too exhausted to do a good workout.

 

[Orc]

tbh i'm still only doing weighless dips.

I'm thinking of changing to 3 sets, 3 exercises twice per week because I do find that sometimes I go to the gym and i'm too exhausted to do a good workout.

you're better off adding some weight to your bench than doing those dips.

18 sets a week is still plenty, I only do 10-12.

 

[Stan1]

you're better off adding some weight to your bench than doing those dips.

18 sets a week is still plenty, I only do 10-12.

one last thing. Do you think a 300 - 500kcal surplus for 5 months is a sufficient bulk?

 

[Orc]

one last thing. Do you think a 300 - 500kcal surplus for 5 months is a sufficient bulk?

as long as you're able to consistently add weight or reps it's plenty, if you aren't you should eat more.

 

[kata9881]

as long as you're able to consistently add weight or reps it's plenty, if you aren't you should eat more.

kind of late but consistently add reps every week?

 

[kata9881]

kind of late but consistently add reps every week?

@Orc

 

[RealNinja]

10-20 sets per muscle per week is the general guideline. Depends on the muscle. I got great results from spamming lateral raises, just doing like 3-5 sets every other day. If you try to do that with a muscle like chest you’ll fuck yourself over

 

[Orc]

@Orc

I try to do this when I can.