Tried googling it only found that 12-15 for small parts and 15-18 for big body parts is adequate, I assume that's just for once a week training, unless it remains the same and you just do half of those sets each day?

Also not sure if adequate = high volume

That seems high especially for one body part.

'high' volume is relative

Ideally, you would do as little as possible and still makes gains. That way, as your body adapts you slightly increase the volume to create the new stimulus for adaptation

small increases over time allows you to have continuous gains, rather than big increases leading short lived gains



Increase volume by slowly increasing the reps by 1, or increasing the number of sets by 1. If you add in an extra day, start off doing only 2 sets that day, slowly build it up. Eventually you will have to do more and more and more volume and frequency to drive the gains until you hit olympic lifters status and training 2 x a day, 7 days a week


The smart way to do is slowly increase the volume, and make gradual slow gains

the opposite side of the spectrum is do it full retard way and make massive jumps in volume - eg. Squatting 1 x per week to starting doing Smolov squat routine and squatting 4 x a week, if you dont die you can make massive gains, but after that? you lose those gains. Same with smolov jr. This is because your body has adapted to the 4 x a week volume stimulus. If you wanted to keep them you would have to maintain that volume, and be slowly increasing it = death






TL:DR do as little as possible while still making gains. If you plateau do a small bit more, then a small bit more, then a small bit more. "high" volume is relative

This post was edited by Excusemem8 on Nov 16 2016 12:32am

Faaaack kk I'll start with 10 sets per small part/week and 14 for big parts and slowly increase ty men

wat

no lol


14 sets??


thats a 5x5 three times a week lol

or do you mean youl do some squats then fuk around with some toe curls etc

For bodybuilding, not pl haha doing my main movements first then some bb accessories so I can get big

I swear 1 thread ago u said you were powerlifting not bbing


Yolo just do leg press then x 10 sets

Doing pl main lifts with RPE etc 2x a week, and then bb accessories cuz I wanna get big like Jacob Ormes. Gonna bulk up over this year from 74-96kg

do as much as you can. work in -> muscle out

Mfw