Persons/People who are actually big;

[OmL]

While you are blasting test, how many sets per muscle do you aim for per week let’s say?

I know there are figures from Jeff Nippard for example, he says 10 is optimal with 20 offering diminishing returns.

As enhanced folk, what’s your go to per body part?

 

[Trainedbytylerlofthouse19]

Iv personally always been a high volume guy even at my biggest it was always high volume.. 20+ sets if I felt like it..

I'd do chest and tris so 20 sets chest, Tris I'd probably go for 10 as I have an arm day itself anyway..

Probably "way too much" volume but as I said it always worked for me.. I'd say true size comes down more to what your eating while on your enhancements

Especially if blasting Test, just give the body plenty of nutrient dense food, hammer the protein and you will absolutely recover..

 

[PermaBlastingTren]

20 split up into 2 sessions. not huge but i'm fairly big. sure 10 may be all you need but no one knows what that true number of sets is so i aim for 20 just in case

 

[Tbaz192]

he says 10 is optimal with 20 offering diminishing returns.
As enhanced folk, what’s your go to per body part?

If the video is relating to naturals.

You def can hit the higher side of volume. Being on gear.

I’m by no means off season big or 250+
But I typically hit 4-5 movements per muscle. By the time I get to my last two movements. It’s two sets to failure, and that’s usually how cooked I am.
I maybe get 10-15 legit hard working sets in my week.

It’s all Person to person, diet to diet, genetics to genetics.
I have buddies who hit over 20 sets a week for sure, and they have no issue. and they’re some big dudes.

 

[narta]

You can train high volume or high intensity. You can't do both. Drugs and all can help up to a point, you can still overtrain even with a bunch of AAS floating in your circulation.

Yes individual genetics play a role, but up to a point. Go hard or go long.

 

[BigTomJ]

Not that I'm big.

But for me it depends on exercise selection, but in general I've found 12-15 hard sets to failure per muscle group per week with twice a week training frequency.

That's about as much as I, personally, can recover from.

If I'm subbing compounds for more isolated movements, that number goes to probably 14-18

 

[AlexDavis43]

You can train high volume or high intensity. You can't do both. Drugs and all can help up to a point, you can still overtrain even with a bunch of AAS floating in your circulation.

Yes individual genetics play a role, but up to a point. Go hard or go long.

The high intensity guys like Dorian and Mentzer got big on typical bodybuilding-style high volume training.

After they accumulated a ton of mass, they started pushing the higher intensity mantra.

 

[Liter O' Test]

20 split up into 2 sessions. not huge but i'm fairly big. sure 10 may be all you need but no one knows what that true number of sets is so i aim for 20 just in case

Youre 18 and sub 200lbs stfu

 

[Trainedbytylerlofthouse19]

The high intensity guys like Dorian and Mentzer got big on typical bodybuilding-style high volume training.

After they accumulated a ton of mass, they started pushing the higher intensity mantra.

This is bang on.. This type of training is geared more towards natural guys too especially Mike Mentzer stuff..

 

[OmL]

Thanks for the replies. I did read them all.

I’m starting a P/P/L split, it’s a six day split that has an A and B for each day. I take rest days solely based on how I feel. I may take two, might take none. I let my body tell me. The average amount of sets for each muscle is 14 over the six day split. Smaller muscles like arms get a few more sets, where as heavier lifts like deadlifts get fewer reps per set. I’m doing 8-10 reps per set (except deadlifts, I find that deadlifts quickly become cardio so they are limited to sets of 3).

The goal is to run 500mg prop split evenly over the week and recover the size I’ve lost in the last year (personal difficulty, family and so on).

I have my eating plan addressed, 3100 calories per day with 296g of protein in there. 400g carbs, then rest made up from fats.

The ‘excessive’ amount of protein is for how rapidly I expect the size I’ve lost may return to me when using prop.

 

[PermaBlastingTren]

i'm

Youre 18 and sub 200lbs stfu

200 now 14%...

 

[Ciaranko]

Thanks for the replies. I did read them all.

I’m starting a P/P/L split, it’s a six day split that has an A and B for each day. I take rest days solely based on how I feel. I may take two, might take none. I let my body tell me. The average amount of sets for each muscle is 14 over the six day split. Smaller muscles like arms get a few more sets, where as heavier lifts like deadlifts get fewer reps per set. I’m doing 8-10 reps per set (except deadlifts, I find that deadlifts quickly become cardio so they are limited to sets of 3).

The goal is to run 500mg prop split evenly over the week and recover the size I’ve lost in the last year (personal difficulty, family and so on).

I have my eating plan addressed, 3100 calories per day with 296g of protein in there. 400g carbs, then rest made up from fats.

The ‘excessive’ amount of protein is for how rapidly I expect the size I’ve lost may return to me when using prop.

Im curious to see how this goes so please post some updates in the future.

Right now im gonna be on week 6 of cycle from monday and with 8 weeks of gym total (first 2 were non enhanced) I already recovered about 7kg. I expect it to slow down either this week or next week. I have considered prop too but im not entirely sure how well it would work. I mean if you just did a lot more test of other slower esters, the total amount released within the week could be similar to prop so the muscle building would be similar.

 

[Liter O' Test]

i'm

200 now 14%...

I said 18 as your age.


People need years of experience to know what works, also over time your intensity changes, due to mind muscle connection, alsso the amount of weight you can move reduces the amount of total set stimulus you need.

intensity, frequency, volume.
Pick 2.
I always go to failure, so volume and frequency are left. I dont see the point in annhilating muscle, so i stimulate. I remember posting back in Nov i thought i tore my trap, i was just too intense for 5 sets.

i think you just stimulate the muscle via failure as frequently as possible and if you do too many sets alll the gear and food and time just goes to just repairing and not growing.

maybe some people can do it because their genetically gifted but if your muscle proteib synthesis is less, yourr just spdnding your time damaging and healing the same muscle, and then by the time its returned to its original state, your body just aint growing that muscle bigger, it spent so much effort repairing. Like if it takes 3 days to heal how much time is there gonna be actually supercompensating

 

[Mac11wildcat]

when you talk training volume you have to also talk intensity.

If you’re capable of grinding every set to failure (which is the way I train) you can maintain on just 1-2 sets a week, and anywhere from 6-10 sets a week split into 2-3 sessions is usually plenty.

The volume knob has two reasons to be turned:
1. You’re not taking working sets to failure. Leaving some in the tank leaves reps close to failure off the table and requires more reps further from failure to get the same stimulus
2. You’re capable of recovering from the volume above and want to progressively squeeze every gram of tissue out of your growth period by adding more volume slowly (over minimum required for stimulus but under your maximum recoverable).

In my opinion, the greatest genetic factor (also aided by food, rest, and drugs obviously) is the gap between your minimum necessary stimulus and your maximum recoverable. Assuming all else equal, the higher that ceiling the more growth is possible (and this goes for daily and weekly volume).

Edit: my current volume per muscle per week
Chest - 6 sets
Delts - 10 sets (lateral and rear total)
Back - 12 sets
Bis: 6 sets
Tris - 8 sets
Quads - 6 sets
Hams - 10 sets

 

[OmL]

when you talk training volume you have to also talk intensity.

If you’re capable of grinding every set to failure (which is the way I train) you can maintain on just 1-2 sets a week, and anywhere from 6-10 sets a week split into 2-3 sessions is usually plenty.

The volume knob has two reasons to be turned:
1. You’re not taking working sets to failure. Leaving some in the tank leaves reps close to failure off the table and requires more reps further from failure to get the same stimulus
2. You’re capable of recovering from the volume above and want to progressively squeeze every gram of tissue out of your growth period by adding more volume slowly (over minimum required for stimulus but under your maximum recoverable).

In my opinion, the greatest genetic factor (also aided by food, rest, and drugs obviously) is the gap between your minimum necessary stimulus and your maximum recoverable. Assuming all else equal, the higher that ceiling the more growth is possible (and this goes for daily and weekly volume).

Edit: my current volume per muscle per week
Chest - 6 sets
Delts - 10 sets (lateral and rear total)
Back - 12 sets
Bis: 6 sets
Tris - 8 sets
Quads - 6 sets
Hams - 10 sets

I genuinely respect your responses. Thank you.

 

[william23kelly]

Am a big lad.
3-4 exercises per muscle group/ 3 sets per exercise is what I have always stuck to.

 

[william23kelly]

Thanks for the replies. I did read them all.

I’m starting a P/P/L split, it’s a six day split that has an A and B for each day. I take rest days solely based on how I feel. I may take two, might take none. I let my body tell me. The average amount of sets for each muscle is 14 over the six day split. Smaller muscles like arms get a few more sets, where as heavier lifts like deadlifts get fewer reps per set. I’m doing 8-10 reps per set (except deadlifts, I find that deadlifts quickly become cardio so they are limited to sets of 3).

The goal is to run 500mg prop split evenly over the week and recover the size I’ve lost in the last year (personal difficulty, family and so on).

I have my eating plan addressed, 3100 calories per day with 296g of protein in there. 400g carbs, then rest made up from fats.

The ‘excessive’ amount of protein is for how rapidly I expect the size I’ve lost may return to me when using prop.

Push pull legs is great. I got big following that routine. You're not going to grow a lot of muscle on 3100 calories imo though brother

 

[PermaBlastingTren]

Youre 18 and sub 200lbs stfu

i'm not sub 200, what's ur deal? i've been lifting and dieting, researching EVERYTHING since 15.

grow up

i do have lots to learn though, i won't deny that and never will. i appreciate the advice and see that you guys are trying to help even through the negativity

 

[blessed]

Push day 1 20 sets
Pull day 1 26 sets
Legs 19 sets
Push day 2 22 sets
Pull day 2 27 sets

Never take a day off no such thing as over training you just don’t eat and sleep enough

 

[Tbaz192]

definitely big & smart dudes in here. Learn from em