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@dawn16 https://pubmed.ncbi.nlm.nih.gov/35291645/ A quick Google search on pub med I found the above link. 12. 6 sets is minimal. You'll have no issues recovering on 10-15 weekly sets. Eat above maintenence, sleep more than 7 hours, eat enough protein, control stress.

@dawn16 6 sets a week? That's not enough. You should aim for between 10-20. Yes you can do 6 sets, for short sessions, but you certainly would be better off with more volume and longer sessions.

@dawn16 If your frequency is twice a week then that isn't enough volume. You will benefit from longer sessions. You might be able to do 30 minute sessions if the frequency is 6x a week. That'll give you 3 hour a week.

@dawn16 30 minutes x 2 workouts a week is 1 hour a week. Let's say you do the bare minimum volume required of 10 sets per body part. Legs, arms, chest, back, shoulders. That's 50 sets. You'll have to complete every set in 1.20 minutes.

@cjcarrie Frequency is relevant here. If you go to the gym 3-6 times a week you can get the necessary volume (10 - 20 sets per body part) in around 60 to 90 minutes. If you go twice a week you'll need 2 hours. Regardless, you'll get enough recovery in any scenario. The key is getting enough...