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"New study by Barbalho et al. in Brazil: how much volume should we do per week? Strength trained men completed 5, 10, 15 or 20 sets per muscle group (see attached image for program designs). After 6 months, a pretty clear trend emerged in the data for both strength and muscle gains. The 5 and 10 set groups achieved the best gains. More volume was not just useless but directly harmful. It even seemed like the 15 and 20 set groups started losing muscle after the first 3 months, suggesting overtraining. Before you conclude low volume training is the way to go, there are 2 crucial factors to discuss. 1. The participants trained to failure, true failure based on how the authors described it. Training to failure has been found to induce greater fatigue and recovery time than non-failure training, so higher volumes may be better if you don't train to failure. 2. The participants trained each muscle only once a week. There is mounting evidence that you can only perform 5-10 productive sets for a muscle per workout. Beyond this point, signaling for muscle protein synthesis might be overshadowed by increased protein breakdown from muscle damage and recovery time may become an issue. This would explain why many studies find no benefits of higher training frequencies until this point, but after this point, there's stronger evidence for benefits."
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2908 kcal
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Fat: 70.08g | Prot: 158.50g | Carbs: 444.25g.
Breakfast: Quest Chocolate Brownie Protein Bar, Sugar, Milk (Nonfat), General Mills Rice Chex Cereal, Chewing Gum (Sugarless), Wrigley Extra Sugar Free Gum - Polar Ice, Trident Sugar Free Spearmint Gum, Cuties Clementines. Lunch: Trader Joe's Mandarin Oranges, Quest S'mores Protein Bar, Jason's Deli Banana Pudding, Asparagus, Bread Crumbs, Pork Chops (Top Loin, Boneless), Oranges. Dinner: Gatorade Whey Protein Bar Chocolate Chip, Pure Protein Chocolate Peanut Caramel High Protein Bar, Tangerine, DiGiorno Cheese Stuffed Crust Pizza - Pepperoni (For One). Snacks/Other: Bananas, Apples. more...
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3795 kcal
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Exercise:
Sitting - 8 hours, Standing - 8 hours, Weight Training (Bodybuilding) - 1 hour, Sleeping - 7 hours. more...
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 Comments
This pains me to post since I like long workouts and a lot of volume. Good news for anyone who is strapped for time.
14 Jun 19 by member: -Diablo
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how do I know that I'm training to failure?
14 Jun 19 by member: LauSingh
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Failure means you can't possibly do another rep. It can be dangerous on certain movements.
14 Jun 19 by member: -Diablo
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I typically do 3 sets with reps of 15, once I can complete that specific set I move on to heavier weights. Sounds like I might be under lifting?
14 Jun 19 by member: enr4hisglory
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To me it's hard to know when I can't do another repetition, like based on what, sometimes one sees people on Instagram doing repetitions till their legs are shaking but for me that is way beyond failure. But anyway it's not like I want to grow so much muscle and also don't want to go to a gym to ask
14 Jun 19 by member: LauSingh
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This is why you may want to try it on a machine where failure can be reached without a risk. Just push until you can't even move the weight. That's true failure. Also, it isn't exactly necessary. I usually push till I can maybe do another rep or two. If you're just going for a set number, you may be shortchanging yourself. It's not how many you get but how hard you're pushing yourself that will bring the progress, enr4hisglory.
14 Jun 19 by member: -Diablo
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14 Jun 19 by member: LauSingh
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Thanks Diablo for more supported documentation on lifting. You tips are so right on the money.
14 Jun 19 by member: Erquiaga
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I heard about this study a few months ago. Thanks for breaking it down. Working out to failure is the key! Builds strength and muscle!
14 Jun 19 by member: love2educate
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Very interesting. Thanks. I have to read over this one.
14 Jun 19 by member: melonlord
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I was doing inclined chest press and definitely went to 95% exhaustion. Didn’t want the weight to crush me 😂
14 Jun 19 by member: love2educate
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I can do legs to failure (or close to failure) but with other muscles I never want to compromise my form so I just always go heavy for me. If I am aiming for 10 reps of shoulder presses and the 25's get too heavy- I'll drop to 20's for a few more. Same with wide grip pull downs- 120 for as many as I can but if I start to not be able to maintain the right form- I drop it and go longer. When I am dead set on going to failure, I get D to spot me.
14 Jun 19 by member: davidsprincess
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I may go to failure a little less often since I do a lot of volume but otherwise, I'm not changing it up.
14 Jun 19 by member: -Diablo
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Thanks for sharing this! I do weight that brings me to failure on the 10th rep. When it no longer does, I go up on weight. Initially I may fail at 6 or 7 then I’ll drop down to finish the set to failure. Eventually when I can do all 3 sets at same weight with 10 reps, I move up again. I work out alone and am crunched for time so I use machines and no breaks between machines. Rotate 4 machines one set at a time on each and then repeat until 3 full circuits have been completed and I am gassed. Then I do the same thing with the next 4 machines, alternating muscle groups. I can get 3 sets on all 8 machines with no breaks in about 35-40 minutes and is also excellent cardio workout. Gasses me and really is getting results.
14 Jun 19 by member: GardenOfHeeden
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14 Jun 19 by member: Larry860
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Need to step up my game for the gains!
17 Jun 19 by member: 66Pack
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So today I was going to put this into practice but ended up with 205k of weight lifted. Oops. Maybe next time. :P
17 Jun 19 by member: -Diablo
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17 Jun 19 by member: GardenOfHeeden
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I think I will try this simply because it's so bloomin' hot in my garage!
19 Jun 19 by member: TomLong
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Thanks, Diablo! I’ll take all the info I can get! 😊🎈
19 Jun 19 by member: laraae
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