LONGER Rest Periods and LOWER Training Volumes are SUPERIOR for Hypertrophy
I looked into it so you wouldn’t have to…
Let’s break it down:
When doing research, James Krieger, MS, (source of most data in this article) noticed that with shorter rest times, it took as much as 45 sets/muscle a week to maximize muscle growth. Systemic fatigue was extremely high, with a suboptimal stimulus and living inside the gym.
Short rest = HUGE net loss.
He discovered that if we use rest times of 3–5 minutes and increase load, we can build muscle with DRASTICALLY lower training volumes.
Krieger found that muscle growth peaked at 6 sets per muscle, 2x/week.
With high intensity training, surpassing 6 sets a workout 2x/week, or 12 sets per week, actually LOWERED muscle growth.
Training with intensity in this case means going 0–2 reps away from failure. Look at your training… how many sets are you taking to RPE 8+ per week?
Less than 10–14 sets? Do more.
More than 10–14 sets? Do less.
Most “gym-bros” are likely at 20+ sets, which is WAY to much for 9/10 men!
Now begs the question:
When do we add more sets?
A 2020 study had men train one leg with 20% more volume than they were used to, and the other leg with 22 sets per week. The 20% group saw more growth, even though the 20% increase was still considerably less volume.
The fix:
ONLY increase volume beyond about 12 sets/week when needed to grow.
Doing higher volumes early in your training career will slow progress short-term, and give less room to increase volume for growth long-term.
The fix is to gradually increase volume over-time ONLY when needed for strength progression to continue.
How much do we need to start?
Adequate volume is MUCH less than you think.
In one study: Group A did 1 set of curls, Group B did 4 sets. Both groups saw the same bicep growth for 8 months before Group B pulled ahead.
Group A however saw a new surge in growth by adding a 2nd set.
Gradual increases over time >>>
That’s a HUGE net gain on 75% less work.
If you’re a beginner that’s been training high volume, a deload week can “reset” your body and make lower volumes stimulatory again.
If you’re advanced, deloading will allow lower volume training temporarily so you can climb up in volume again over your next training block.
Overview:
The average gym-bro has this “dog” mentality that they’re gonna hit the gym everyday, do tons of volume, and see progress quickly.
Instead, the opposite will occur.
You will get chronic pains, burnout fast, and see progress slowly.
Drop volume, raise intensity.
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P.S. I have a low volume, high intensity training system that has put this article to the test. It’s yielded GREAT results!
Dozens of men and counting have gotten jacked lifting just 2x/week.
Learn more 👇
