[Capo]

Hi Kuba! For a neophyte who needs more volume at the beginning of his career to how many sets per muscle advice to stay per week?

With which movements would you set a full-body on 3 days a week? Could you write a basic layout like you did in the past on other splits on your YT channel?

Thank you 🙏🏼

4-8 working sets per muscle group per week

Full body I would go with

2 delt

2 chest

2 back

2 quad

2 ham

2 bicep

2 tricep

Then rotate which bod part you want to prioritise and start with it

[/quote]
thanks Kuba

[Capo]

Hi Kuba! For a neophyte who needs more volume at the beginning of his career to how many sets per muscle advice to stay per week?

With which movements would you set a full-body on 3 days a week? Could you write a basic layout like you did in the past on other splits on your YT channel?

Thank you 🙏🏼

[Capo]

Thank you for your questions

For me, I take every set in a close proximity to failure, where my last rep still looks like the movement but is hard to get through, the more experience you get the better you’ll get at it so if you’re not 100% great age just yet don’t give up

Volume wise, I find as you begin as a newbie you will start likely with higher training volume 2 to 3 working sets on around 7 to 9 exercises, with a rough guide of 8 to 12 reps on a compound and anywhere between 10 to 20 on a isolation. Overtime you will be able to tweak your volume based on the performance, for example, if you find that you aren’t progressing very well after the first couple of months, you could look to reduce down the volume even to begin with just by 2 to 3 sets per exercise, see where that takes you, with progression and with the office physique and keep on adapting as you go.

Last question: Do you base yourself on a number of training series per week?

For example 8-10 sets per week for the chest

If so, do you have any reference ranges that you recommend staying on?

[Capo]

Thank you for your questions

For me, I take every set in a close proximity to failure, where my last rep still looks like the movement but is hard to get through, the more experience you get the better you’ll get at it so if you’re not 100% great age just yet don’t give up

Volume wise, I find as you begin as a newbie you will start likely with higher training volume 2 to 3 working sets on around 7 to 9 exercises, with a rough guide of 8 to 12 reps on a compound and anywhere between 10 to 20 on a isolation. Overtime you will be able to tweak your volume based on the performance, for example, if you find that you aren’t progressing very well after the first couple of months, you could look to reduce down the volume even to begin with just by 2 to 3 sets per exercise, see where that takes you, with progression and with the office physique and keep on adapting as you go.

wow Meg, thanks for the answer

[Capo]

Let go! I promise you , that if you lean into the work, everything , EVERYTHING sorts itself out . Focus on becoming the smartest most driven version of yourself and you will never ever have to worry about money for the rest of your life

Thanks for the words Jordan, every now and then a “slap” is what I need to wake up. I’ll start working fucking hard

[Capo]

But right now you have nothing to sell!? Do you know how mad easy jt is to sell when you are smarter ?

So just to be clear , you aren’t doing work , because scared it won’t be enough so instead do nothing !? Bro , you know how easy it would be to wipe the floor with you if you were my competition for clients ?

I feel like people have forgotten this is a competition . This is business ! So you MUST get better !!!

Yes it’s true, I’ve never seen it this way, I’ll start working hard

[Capo]

What are you doing to become the most knowledgeable you possibly can be?

Who are you currently working 1-1 with to learn from ?

In the last 2-3 years what seminars have you been to ?

And what online course / courses are you currently doing ?

If the answer is none to all 3 , you’re talking pure shit that you think this is never enough. As you aren’t even scratching the surface of what it takes to actually succeed in this game truly

Hi JP, you’re right, I’m leaving a lot of opportunities on the table and I can definitely study more, I’m just afraid that no matter how much a person studies, it will never be enough, these days people only follow those who can sell themselves better on social media and rarely pay attention to real acquaintances.

[Capo]

Yeah Jordan has this zipped up tbh, you have to want to be a forever student and constantly look for ways to learn.

There’s some mega educational stuff out there like J3U, Joe Bennett et al plus the JP athletes are a great source of actual experienced knowledge in the game. You can’t miss.

P.S. I’d even look at educational stuff you don’t necessary align with. Sometimes it’s good to learn different approaches or even just affirm why you don’t align with it.

Hi James, I was actually considering purchasing J3U too, thanks for the advice!

• This reply was modified 2 months, 4 weeks ago by  Capo.

[Capo]

there is no right or wrong answer here TBH.

I do think there is alot of merit in going FB EOD and using just 2 working sets per exercise whole you work on learning how to train hard. Remember these are the actual work sets, there will be other warm up sets within these exercises were you can focus on connection and execution.

If you dont feel your making progress and are not sore etc then this tells us you can push harder or if you dont feel you can then you may need more working sets

Hi Hilly, thanks for your feedback. So, do you recommend using FB EOD as a starting point and moving up or down with the volume from there?

• This reply was modified 3 months ago by  Capo.

[Capo]

Hi Capo

There are lots of different split set ups that can be effective if well programmed so that you balance volume and frequency, and work very hard, very accurately, and very consistently.

You probably need to consider what is most important to you, process or outcome.

There will of course be a balance there, but if you are highly focussed on an outcome, picking a split that gives you the best opportunity to reach that goal is the “best” way forward.

If you have a high desire to try new splits, by all means do, but give yourself a good run once it’s selected to give you every opportunity to progress over a sustained period.

Hi Rich!

Thank you very much for the advice and for the answer! I’m obsessed with the room, I want a split that allows me to progress and have fun, I’ll evaluate the various options well

[Capo]

Hi capo!

Much like Rob said , find a split that works with your lifestyle , goals and that it’s one you enjoy! Give it a good run and see where it takes you. If you want to get the most out of a split I would run it for a good period of time before making any adjustments. Is there any reason other than just wanting to experiment that’s making you want to change your split??

Hi Sara!

Currently I’m going to change splits because with the fb I always feel like I haven’t recovered enough stalling often on various push movements, also the sessions are getting too long

[Capo]

Hi Capo

I can sense you are really looking into this and thinking ahead, which is not a bad thing. But I would stay focused on your current training set up, which by the sound of it is working really well. Once your progress starts to stall this is when you can then look into what your needs are in terms of training volume / set up. Will you need extra sets, possibly not if you are progressing well with the sets you have now. I generally think working across a broad range of rep ranges helps you to cover all bases

ok everything is clear, when I have to encounter a plateau I will think about it carefully and I will try all the other ways before increasing the volume, if I see that I start to need more volume I will switch to an upper/lower and then to PPL

[Capo]

It’s a good question but you are over thinking it 🙂

How I’m looking is this :

I’m going to do 4 sets that are 3-7 reps ish , each set doesn’t really have much to do with the last in terms of reps so don’t worry if the reps go up or down , so each set is it’s own thing , I just adjust the resistance profile most typically when I move from set to set . And all I’m trying to do, is accumulate hard reps . So next session i then just try to beat the reps/ load from the previous session . I like doing those heavy heavy sets , they work really well for me and I don’t often get hurt

ok it’s clearer now, thanks!

I was actually thinking about it too much hahaha

[Capo]

Hi Capo,

The answer is don’t be in a rush to change something that’s working well.

Whilst you are progressing very well on 1 set per movement, make the most of that, it’s a great place to be.

As you start to stall, it might be because the stimulus is no longer enough, and you need an additional set on a few (not all) of the movements (it might also be that you just need an exercise rotation, or a de-load), but I can’t see a scenario where you will reasonably get to 3 work sets on movements on a full body EoD, much more likely that you would then be best placed to move to Upper/Lower, but please try to resist seeing one as “better” than another.

All we really want from this is progress – in performance and resultantly in physique development. Really get stuck into the method that’s giving you that process, don’t be on the hunt for what’s next until you’re forced to.

ok thank you very much, you were very clear

[Capo]

Hi Capo,

What makes you think you will need to add extra sets?

Hi Rich, Here too I’m a bit confused, according to what do I decide whether to add extra volume? For example, now I’m very well (1 set per exercise) I’m recovering great and progressing in everything, but when can I evaluate the option of adding a series? Forgive me for all these questions, but as I said I’m new to this approach and I want to clarify some points