Just wondering what volume you guys are lifting on average for a workout? I’m usually 18-24k lbs as a beginner.
Average volume per workout?
Just wondering what volume you guys are lifting on average for a workout? I’m usually 18-24k lbs as a beginner.
no one actually calculates how much theyve shifted, chuddybuddy
I use an app that tells me the total volume at the end of the workout. My question is obviously not for those who do not know their total volume.
This is a dumb thing to even think about.
I’m just curious, same as wondering about number of sets and reps. It’s not a dick measuring thing I’m just wondering what people are doing,
It's a dumb thing to be curious about
Imagine the volume you accumulate on an easy leverages half rep leg press compared to a full ROM squat. We'd have people comparing the former to the latter. You might as well ask somebody how many heads tall they are and some people respond using heads of lettuce and others respond with heads of broccoli
>don’t be curious about something
Uh okay
The way OP is calculating it used to be called 'tonnage' where "volume" was just total sets x reps but some other autist couldn't easily compare volume from 5x5 or 3x12 because they're different stimulus so he made tonnage the new volume measurement. Or something.
https://www.muscleandstrength.com/articles/beyond-sets-and-reps-look-at-training-volume.html
Volume load has been proven to be bullshit, same thing with time under tension.
It’s the volume of tension over time that makes your muscles bigger. Why do you say it has been proven bullshit where did you get this nonsense from?
I encourage you to try this: Move the weight to the halfway mark for a rep, then hold it there for as long as possible, and call that a complete set. Do you think you would grow from doing that exclusively?
If time under tension is a factor for hypertrophy, it's negligible.
lool what?
Me? I do 10x10 at 50lb for bench 3 times a week.. 15'000, then I do 10x10 chest flies & chest press with 20lb.. so about 27'000lb of volume for chest so while body? Must be 100'000lb at least
I'm work up to 10x20, then 10x30 untill my volume is a Milly weekly
Of course I'll be recomping from 130 to 170lb while I do this
Calculating this only strokes your ego, buddy. Sets per week and lifting to failure at or after 8 reps will be your best indicator of success.
Going by your metrics I'd move about 11.5k lbs of weight each week just for biceps alone. It's meaningless.
Like I said here
I don’t calculate it purposefully and there is no ego involved, I’m a beginner and just curious.
Last week I had a bad headache and cut the number of sets short and it said I lifted only 10k lbs at the end of the workout. I definitely notice when I do 25k it feels like a really good workout.
I know there is more than just total volume but it must be a metric for progress just like reps and sets no?
it's a very pointless metric because 100lbs x 10 x 5 is the same tonnage as 200lbs x 5 x 5 but elicit vastly different responses (or lack thereof) from your body past
Volume load is bullshit. You should consistently add weight or reps, and keep rep range between 8 to 12. You want to shoot for at least 9 sets per week per muscle group, and more than 8 sets per session (with 3 minutes of rest between sets) is junk volume.
But all that is meaningless if you're not eating enough protein to grow or enough carbs for energy. Don't be like some of the losers on here that lift for years with no progress.
I do what you describe and my sets are 3-5 (3 for compound, higher for accessory exercises).
Protein intake is more difficult than I would have ever imagined. Even with whey powder it’s hard to get my protein up and I’ve been inconsistent with tracking macros. I’ve been thinking lately that nutrition is what I’m really lacking and all this energy and time and thinking into lifting is probably falling short because I’m either eating shitty or not enough.
Yeah I know what you mean. Just have to get used to eating a lot. I'd say success with lifting is 70% diet, 30 effort. But obviously without any of either you'll gain nothing or even backtrack.
If you don't care about being lean you can get away with eating very sloppily, I don't recommend it but a mix is probably more realistic. Clean bulking is a fucking hassle beyond a certain point, again it depends on goals.
In the end it's all about inducing enough but sustainable stimuli/stress and recovering well enough to cause adaptation. The details of how you lift aren't nearly as important as having the basics down.
When I first started lifting last year I used it as an excuse to just eat a lot without much attention to what I was eating. Gained some fat but I definitely also gained some muscle and definition.
But I later realized I didn’t want to be an SS fatty I wanted to have bigger muscles and look better so I adjusted things. I find the lean protein aspect hard and I don’t want to get 50 g a day from protein powder (I stick to 25 g). I guess I get the chicken breast+rice+broccoli meme now. But one year in and I’ve learned a lot, made a lot of mistakes and I’m starting to realize I can’t shortcut or neglect my diet, that needs to be what I focus on next.
I want to lose weight though so that’s where I am sometimes a bit confused: how to eat to maximize muscle growth but also get leaner? Just reduce calories and focus on protein intake?
you can either cut or gain beyond the noob gains
make a choice and stick to it for x amount of time
Gaining on a cut is technically possible but requires very strict calorie tracking and much higher protein intake. I'm currently on a 500 calorie deficit, and I have to supplement to get up to at least 160g pf protein every day. My lifts are going up, but noticibly slower than when I was even eating at maintenance. When I started the cut I was eating less and was getting weaker. Supplementing extra protein became so important.
Again, it is possible, I'm proof of this, but it is extremely difficult. I can't snack at all, every calorie and gram of protein must be tracked or I either lose strength or gain weight. I seriously don't recommend it.
Yeah I think I should commit to gains for the time being. It’s just that the bulk-cut cycling seems sort of a strange way to live to me.
>Just wondering what volume you guys are lifting on average for a workout? I’m usually 18-24k lbs as a beginner.
Right now about 6000lbs
Between 16-20 sets per week. I don't measure poundage