Scribd Logo
Upload

Welcome to Scribd!

  • 534 views

    RP - Training Volume Landmarks

    Uploaded by

    Константин Иванов
    This document provides training volume guidelines for different muscle groups. It recommends 8-10 sets for chest, 0-6 sets for abs and biceps depending on experience level, 8-10 sets for back, 6-8 sets for calves and quads, and 4-6 sets for hamstrings. It recommends a training frequency of 1.5-3 times per week, training with an intensity of 8-12 reps (5-8 for some), and a weekly volume range of 12-22 sets depending on the muscle group. It suggests using techniques like drop sets, supersets, and short rest periods to further increase intensity.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    RP - Training Volume Landmarks

    Uploaded by

    Константин Иванов
    534 views6 pages
    This document provides training volume guidelines for different muscle groups. It recommends 8-10 sets for chest, 0-6 sets for abs and biceps depending on experience level, 8-10 sets for back, 6-8 sets for calves and quads, and 4-6 sets for hamstrings. It recommends a training frequency of 1.5-3 times per week, training with an intensity of 8-12 reps (5-8 for some), and a weekly volume range of 12-22 sets depending on the muscle group. It suggests using techniques like drop sets, supersets, and short rest periods to further increase intensity.

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides training volume guidelines for different muscle groups. It recommends 8-10 sets for chest, 0-6 sets for abs and biceps depending on experience level, 8-10 sets for back, 6-8 sets for calves and quads, and 4-6 sets for hamstrings. It recommends a training frequency of 1.5-3 times per week, training with an intensity of 8-12 reps (5-8 for some), and a weekly volume range of 12-22 sets depending on the muscle group. It suggests using techniques like drop sets, supersets, and short rest periods to further increase intensity.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    534 views6 pages

    RP - Training Volume Landmarks

    Uploaded by

    Константин Иванов
    This document provides training volume guidelines for different muscle groups. It recommends 8-10 sets for chest, 0-6 sets for abs and biceps depending on experience level, 8-10 sets for back, 6-8 sets for calves and quads, and 4-6 sets for hamstrings. It recommends a training frequency of 1.5-3 times per week, training with an intensity of 8-12 reps (5-8 for some), and a weekly volume range of 12-22 sets depending on the muscle group. It suggests using techniques like drop sets, supersets, and short rest periods to further increase intensity.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 6

    Training

    Volume MV MEV
    Landmarks

    Chest 8 10

    ABS/sets n/a for most 0

    Back/Sets 8 10

    0 No experience and
    Biceps/sets plenty of pulling work. 4-6 8 sets int/adv lifters
    with experience

    Calves 6 int/advanced 8

    0 with pressing
    Front Delts 0
    involved
    6 sets deep squats. Leg
    Quads press or extensions rasies 8
    MV

    Hamstrings 4 sets 6
    MAV MRV Frequency Intensity

    1.5-3 times per 8-12 reps. But this


    12-20 weekly 22 + sets should vary. 5-8 can
    week
    work.

    16-20 sets top end: 4 direct sets


    at start of meso. 10 at end of 25 sets 3-5 times 8-20 rep range
    meso

    Vareity: As low as 6
    for pull ups as high as
    14-22 25 2-4 times a week
    20 for pulldowns and
    machine rows.

    8-15 rep ranges.


    26 sets if lots of vertical and
    14-20 2-6 times Especially if doing
    horizontal pulling
    tons of back work

    16-20 sets 20 2-4 times a week 60-70% for most

    16-22 sets/week 26 2-6 times per week Light 10-20 reps


    1.5-3 times per
    sets as low as 6 reps
    week. Lighter lifts
    for explosive, fast
    closer to 3. Heavier
    12to18 20 twtch. For most 8-15
    lifters closer to 1.5.
    sets for most. 20 reps
    One heavy session
    on machines
    one lightr one

    Hip hinge
    movements 70-85%,
    10 to 16 20 2-3 times per week
    60-75% for curling
    movements
    Metabolite

    Drop sets and giant


    sets, supersetting.
    20rm isolation and
    compound pressing
    movements combos
    work.

    Drop sets, super sets

    Not much

    Rarely

    Shorten rest
    periods/occlusion

    giant sets/drop sets


    Drop sets;
    occlusion;giant
    sets;supersets

    giant sets 45 secs rest


    with 25rm on leg curls

    You might also like

    pFad - Phonifier reborn

    Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

    Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


    Alternative Proxies:

    Alternative Proxy

    pFad Proxy

    pFad v3 Proxy

    pFad v4 Proxy