[kbb]

I’ll start doing some cardio then instead of reducing sets. Do you recommend doing it on rest days or after training?

[kbb]

Hey buddy! I personally do around 16-20 working sets per workout and I’m training within 40-60 mins easy. Definitely add some form of cardio to help heart rate during rest periods. Also you may need to reduce load on your latter sets, don’t be afraid to sacrifice that to save time. I don’t think you should be in there for longer than 90 mins MAX!

Thank you guys and girls.

Louis one question out of curiosity. Why do you think 90 mins max? I mean what happens after 90 minutes lol. Isn’t it a bit arbitrary?

[kbb]

Something is off here. Although we say take as long as you need between sets to recover, taking 5 mins between ALL sets and spending over 3 hours in the gym is a bit excessive.

How do you approach your sets? Do you amp yourself up excessively for every set?

Do you overthink and get anxious between sets?

What’s your diet set up? Do you prioritise your pre, intra and post workout nutrition to support performance and recovery?

How much volume are you doing? This may need reducing.

I wrote the volume above.

I do prioritize peri workout nutrition yes.

I do amp myself up for lost sets. I try to find a balance between having aggression but also being in control. I think there’s a different balance for every person and for different lifts. I’ll get a bit anxious before a hack or something but I think everyone does. I don’t get anxious for everything.

[kbb]

I have tried to go into the sets sooner like 2-3 minutes rest, on purpose and my performance drops very much. Idk man, as I said both muscularly and neurologically I’m not ready in such a break between sets.

[kbb]

Volume

Push

3 push compounds x 2 sets each

5 sets laterals

2 sets chest iso

4 sets tricep iso

Pull

1 set hip hinge

4 sets lats

4 sets upper back

2 sets traps

2 sets rear delts

6 sets biceps

Legs A

4 sets hamstrings

4 sets quad compounds

3 sets leg extension

2 sets adductors

2 sets calves

3 sets abs

Legs B

3 sets leg curls and 2 sets hip thrust

4 sets quad compound

2 sets leg extension

2 sets adductors

2 sets calves

3 sets abs

That’s not necessarily the order of the exercises. It’s just total volume per session per muscle group.

[kbb]

Thank you all:)

[kbb]

And to what point do you think you should control the change of direction? Micro pause in every movement? Or just not bounce out of the bottom?

[kbb]

My leg session 2…after the SLDL, is progressing fine and I don’t feel any soreness at all before I start it. The only time I feel soreness is from legs 1 to the pull session in which I have the SLDL, but it’s only a slight one and I guess it’s ok since I don’t use the SLDL for the hams, but for the erectors mainly. Thank you all!

[kbb]

I don’t have an RDL on my leg sessions but I do have a hyper focusing on hamstrings

At the moment I have 3 sets of sldl but it’s all with some rir because I want to practice my form since I only very recently put that in

Oscar the soreness is not that disruptive, it’s just a slight sensation if I flex my knees or stretch the hams, but it’s enough to make me wonder if this could impact my hamstring recovery and also my sldl when I start progressing it more aggressively. (When I’ll start pushing it more towards rir0 I’d do 1 or 2 sets)

[kbb]

Thank you!

[kbb]

https://youtube.com/shorts/iu5b68SHb64?feature=share

[kbb]

https://youtube.com/shorts/v2RwJ3x3l4s?feature=share

[kbb]

Yes , me too i dont know the answer , and i dont know even there is such a thing like minimum volume for a bodypart exist ? But this is my question too how they recognize that much volume is enough for creating hypertrophy response ? I tag a few people and hope we get the answer

@Clare , @jordan peters ,@Michaela

To me it seems like the only way to know that you can do 1 set for biceps and grow (with the example I gave with Jordan) is to find out that you can’t recover from 2 by trying it. I think a minimum effective volume exists but volume is not only the number of sets, it’s a lot of things imo. So I think that Jordan knows he can’t recover from 2 sets and hence why he only does 1. I mean…if he could recover from more he would do it I think.

[kbb]

I get your point, the reason I asked is because I saw the video Jordan uploaded DEADLIFTS=THERAPY, and he mentioned that he does his main bicep work with legs and he only did 1 set at the end of pull for more frequency. I also get his point and also agree with the whole increased frequency idea (depending on the person, their development and their needs of course). What I can not understand is how just 1 set is enough for someone like Jordan, even if he only has 2 sleeps to train biceps again, yes he will recover from 1 set but my question is not if he can recover…it’s the complete opposite, is 1 set really ENOUGH for HIS level of development to cause a hypertrophic response?

[kbb]

tried it and it works fine for now! thank you veru much!