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@ilovemyfather I work from 8-16 and just go after work. It's e days per week for 45 minutes each time.

@barneyb OPs sessions are definitely too excessive. There are also many ways to hit that range that won't take 9 hours per week.

@barneyb The only metaanalyses concluded that more volume than that is better for hypertrophy. The old was essentially 10+ sets and a newer studied "high volume" studies and found a benefit for 12-20 sets compared to

@nanathalieee Yes. You dont need to reach optimal levels of protein intake before you'll get gains. Just think of it like more proteins means a little more gains (to a point).

@aeri20 There's a third way: be mindful of how you setup your supersets in a small gym and/or let people work with you. With a bit more thought into the exercises you can take up a minimal amount of space. If you had a superset like chest press - cable row - incline crunches instead of using...

@backnforth I try to add reps where I'm able, while maintaining a specific relative intensity, eg 2RIR for compounds and 0RIR for isolations. Over time, reps are added when I've gotten stronger than before and I can add a rep at the same effort level, but I don't plan rep progressions ahead of...

@jlrodriguez Torso Limbs or Upper Lower

@thunderbolt1990 3DMJ has been more vocal about lower volumes recently as well. Not 1-set-per-exercise-low, but definitely that everyone tries pushing their training intensity with 6-10 sets per muscle group per week.

@sammyclifnote A lot of full-body routines have at least an A / B split. Eg Day a: Squat, Bench, Row, isolations Day b: Deadlift, Press, Pull Up, isolations

@heartfire Doing more could also stress your body more causing it to adapt more / quicker to the induced demand. That would be an argument for doing more volume.

@bogdanpnw Upper / Lower + Upper isolations.

@heartfire Is there any research showing it's irrefutably worse? The bottom line is really that you should figure out how much volume you need. Not that you should do more volume, but that it can be worth to experiment with, if you're stalling otherwise.

@victorcourville This would be my list to hit most of the body, but I'd feel like it neglected several small muscles this way. On a list like this I'd intentionally make modifications so it hits those muscle groups better, eg a wider grip on rows to a higher touchpoint and a supinated grip on...

@godofreason I have those books. The latest major update happened was published in 2019 and written in 2018. "Recent years" is a pretty key part of my comment. Helms have even said that they're working on a 3rd edition because of how much the evidence have moved over the past 5 years. If you...

@asperd If you're having problems progressing you might also just be doing too little. It's not a good rule of thumb to assume youd have to lower it imo

@godofreason What makes you think that's junk volume? In recent years studies with that kind of volume have come out with positive outcomes for groups doing more volume.

@vssia Thats Upper Lower Full body though

@jcreigns I've been in the gym with some of our 300 kg squatters and deadlifters, their workouts are easily 3 hours long and they go 4-5 times per week. But sure, time spent outside the gym also goes into this. In total, you still end up spending 80% of the time and effort toward getting that...

@darksoul999 Consistency and effort over the years beats any specific split or programming. If PPL 3x a week keeps you in the gym, you're already off to a great start.

@jcreigns No one is disputing that. But keeping the logic going, it's the difference between working out 4 hours per week for a 240 kg deadlift and 140 kg bench or 20 hours per week for a 300 kg deadlift and 180 kg bench. Or similar time investments for achieving 80% of your natural gains...