I have been analyzing a lot of my training aspects while on the road, including set volume and workout structure.
Set Volume
9 weekly sets per major bodypart x 78 reps (average) per set = a total of 63 to 72 weekly reps. Multiply this over the course of 4 weeks (let's call this a month) and you get:
9 sets x 78 reps x 4 weeks = 252 to 288 reps per month.
With my A/B split I will be working every major bodypart only 1.5 times per week, or 6 times per this 28 day period (call it a month). This frequency is half of a conventional fullbody workout, but I am an advanced lifter and I feel the extra recovery for my CNS, joints, whatever really pays off.
Week 1: ABA
Week 2: BAB
Week 3: ABA
Week 4: BAB
So, looking at the monthly rep volume of 250290 (rounded), my challenge was to keep the volume despite the decreased frequency. So, here's the math for major bodyparts:
250290 reps divided by 6 workouts equals roughly 40 to 50 reps per workout.
What I have decided to try is an 8x5...8 sets x 5 reps. Now I know this sounds like a crazy amount of volume, but the first 3 sets will be working warmup sets and is really no different than my current warmup structure.
So in reality this is on the lower end of volume compared to what I have been doing. My 8 set structure will look something like:
Set 1  40% of working weight x 5 reps.
Set 2  60% of working weight x 5 reps.
Set 3  80% of working weight x 5 reps.
Sets 4 to 8  Working weight x 5 reps.
(more coming)
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