How much volume is too little for you

Texan69

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I used to be a high volume guy and it did not work for me. I backed off and started seeing progress with less volume

I have lowered my volume even more so now but focusing on upping my intensity

My push day was
2x 6-10 DB incline
2x 10-15 chest fly
2x 6-10 shoulder press
2x 10-15 side laterals
2x dips
2x6-10 skullcrusher

This feels like almost too little volume but I really want smoked after because of the intensity. For me I feel like my sets are more focused and more intense if I tell myself I only get two sets on this movement it seems to help me make more of each rep and set

For you low volume guys how low are you going

Ps I’m doing push/pull/legs/rest repeat
Sometimes two rest days
So hitting each muscle a little more frequent than once per week type splits
 
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CJ

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One trap to watch out for with dropping down to low volume, is that when one starts doing low volume, it can mimic a peaking block.

So if one makes great gains for a few weeks, then plateaus, that could be the reason why.

But for me, I do 3-6 sets per bodypart in any workout. Any more is just junk volume. I do hit everything 2+ times per week, though.

Here's my weekly volume:
-Back: 12 sets (2x/week)
-Chest: 15 sets (train 3x per week)
-Shoulders: 4/20/3 sets (anterior/lateral/posterior)(Laterals 5x/week)
-Bis: 12+6(hammers/reverse)(bis 3x/week)
-Tris: 8 sets (2x/week)
-Abs: 6 sets (2x/week)
-Quads: 9 sets (2x/week)
-Hams: 6 sets (2x/week)
-Calfs: 6 sets (2x/week)
 

buck

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How many pounds of muscle have you put on over the last 6-12 months as opposed to the same time frame with high volume? In my early years i used high volume and grew well. In later years i grew about the same(slowly) whether i used high volume or higher intensity. But got injured more from the high intensity it seemed. which then slowed training down.
 

Texan69

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One trap to watch out for with dropping down to low volume, is that when one starts doing low volume, it can mimic a peaking block.

So if one makes great gains for a few weeks, then plateaus, that could be the reason why.

But for me, I do 3-6 sets per bodypart in any workout. Any more is just junk volume. I do hit everything 2+ times per week, though.

Here's my weekly volume:
-Back: 12 sets (2x/week)
-Chest: 15 sets (train 3x per week)
-Shoulders: 4/20/3 sets (anterior/lateral/posterior)(Laterals 5x/week)
-Bis: 12+6(hammers/reverse)(bis 3x/week)
-Tris: 8 sets (2x/week)
-Abs: 6 sets (2x/week)
-Quads: 9 sets (2x/week)
-Hams: 6 sets (2x/week)
-Calfs: 6 sets (2x/week)
That's the total sets per week not per session?
 

TODAY

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It varies.

For example, I can maintain chest size and strength on 3-5 hard sets per week.

But my quads WILL NOT GROW on anything below 10 sets per week.
 
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BrotherIron

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For me it also depends on if I'm in a surplus, maintenance, or dieting as to my volume and intensity. It will also dictate on my exercise selection.
 
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