About Training Volume
As a general guideline I advocate 9 to 12 weekly sets for large muscle groups, and about 3 to 6 weekly sets for smaller muscle groups.
Is this enough volume?
Is this enough volume? Let's take a look at several possible scenarios. Keep in mind that Dungeon Training recommends no more than 3-4 weekly training sessions, so all examples will be framed using that training frequency.
Before we look at these examples, let's take a peek at muscle groups.
Large Muscle Groups
Small Muscle Groups
Maximum Volume. Using my guidelines for sets per week, if you performed the maximum number of set for every possible bodypart, your training would entail:
Maximum training when using my recommendations would equate to 108 sets per week. If you trained 3 days per week this would equal 36 sets per day, which is an insane amount of volume. I would never advocate this amount of daily volume. It's extreme overkill.
If you trained 4 days per week, this would equate to 27 sets per training day. Though not as bad as 36 sets per day, this is still overkill, and nothing I personally would ever recommend for a beginner to early intermediate.
Minimal Volume. Obviously, very few of us work every bodypart. So, let's look at an example involving a minimal amount of sets per week.
* For small muscle groups we will work hamstrings, biceps, triceps, calves and abs for 6 sets each week. Rear delts and traps will be worked 3 sets each, and all other muscle groups will not be trained. (Remember, this is not a guideline, but merely a minimalistic example)
Our minimum example involves 72 sets per week. This works out to:
3 Days Per Week - 24 sets per day
4 Days Per Week - 18 sets per day
My weekly set recommendations provide plenty of training volume for natural lifters. If fact, they land a tad bit on the high side. Most of the workouts I recommend involve fewer sets than even the minimal example.
When structuring programs, focus on your major muscle groups first, and then add in volume for minor muscle groups - as needed, and as appropriate.
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