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kemetic-dreams · 10 months

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If you're training 5-6 times a week, which is usually optimal if you're following a more bodybuildingesque training style, try to stick to 9-12 total working sets per workout to allow for optimal recovery, let's say you're following a PPL routine, you can do 5 sets for your main compound lift, and then do 2 other exercises with 3 sets, or you can do 3 sets for all three of four exercises of your choosing, you can shove some extra volume for delts, calves, abs, and biceps if you want as they're super tiny muscles that recover fairly quickly, just make sure you're properly exerting yourself on those 9-12 sets by reaching at least 4 RIR each set, and if the extra isolation work is hindering your ability to progressively overload maybe cut them out and let father time do its thing and get you as swole as a motherfucker.

There's no rush to get jacked IF you adopt this practice as a lifestyle, and you should, 'cause natural bodybuilding will not only make you be super strong and look fucking awesome, it extends your lifespan and improves your ability to be functional through the older stages of your life experience.

So not doing it, is a disservice to yourself.

If you're training 3-5 times a week, which is usually optimal for a hybrid approach between powerlifting and bodybuilding, that infamous POWERBUILDING style of training, due to the potential lower frequency of the workouts you should stay between 9-15 sets, gear towards 9 if you're using something like a PPLUL split, push-pull-legs with an emphasis on hypertrophy followed by an upper-lower strength oriented day to close out the week, and if you're doing a more simple approach 3 times a week, you can safely go to 15 sets a day divided in whichever ways you feel like doing your workouts.

It's important to remember that these things vary wildly across individuals, for instance, I recover fairly quickly from workout to workout, maybe because of the strong cardiovascular emphasis I put in my overall training, so I can workout with higher volumes than the ones I've mentioned above and still progress just fine, so you should test things and see what works best for you using these ideas as a compass and not a rule set in stone by ALMIGHTY BRODIN himself, afterward, you just need to have an honest talk with yourself, evaluate your results, and most importantly if you're enjoying and feeling good during your workouts, and decide if it's good for you to ramp things up or not.

The only thing that is certain is that the 10.000 hours rule to mastery will always apply, give yourself 3000 sets of heavy bench presses, and NO WAY IN HELL you'll not have a bigass armor plate chest and the ability to rep away with tons of heavy-ass iron loaded to the bar, same apply to every other body part and exercise.

Logically.

So whichever road towards those 3000 sets you choose, just be sure that you don't sway away from it.

Make sure that you PRAISE ALMIGHTY BRODIN and BANG IRON for thy gift of GaInZ!

STAY ON THE IRON PATH MY BRUDDAH!

Big KISS

THE POTATO MAN