Hi coach T.C I want to ask how many sets I must do in this training because I’m a busy man wife kids intense job and because of this all I have to limit my training days so I chose eod. Earlier i preforming build for bad, zombie apocalypse workout and best training for natural lifters phase 1 and 2 but training 5-6 days a week is impossible for me
CT, not TC… TC is TC Luoma, our editor
Shoot for a total of 10-15 sets per muscle per week.
Sorry for my mistake okay but is this Eod training good for 36 years old soldier in airborne unit doing jumps I need to strengthen My legs to prevent injuries
Christian (to be honest I would like to call you Chris, I just don’t know if you’d be OK with that because it might be too familiar on my part),
Would you change this recommendation when you are taking all of your sets for a given muscle group to failure (I’m talking about true failure, not technical failure)?
In the hypertrophy course you mentioned about 5-7 sets to failure per muscle group per workout. Does that mean you need to hit 10-14 sets to failure per muscle group as a weekly total?
I’m asking because this amount of volume looks incredibly high given the intensity at which you perform each set.
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It’s, not a training program, its a schedule. So it can, or cannot be good depending on the actual training variables
It’s volume recommendation assuming 1 RIR or 2 on some movements. I do not think that training to failure all the time is a great idea.
Now, if you train to failure, yeah, you should do less sets. But that also depends on the schedule. This is one area where frequency per muscle actually matters.
If you are hitting a muscle once a week, 10-15 sets to failure per muscle is a lot. You probably will not be able to maintain quality on each set. But if you spread the volume over two sessions, or even 3, it’s more manageable.
It also depends on the exercise. Going to failure on free weight compound movements is more stressful and impactful than going to failure on single joint machine exercises.
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Not even my wife calls me Chris
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What will have an impact on whether the program is good for your goals:
- Exercises selection
- Intensity/load range
- Contraction type
- Reps
- Sets
- Rest periods
- Special method, if any
That’s what a program is… training EOD is just a schedule.
so i need to make from this schedule program for my type of trening I like doing explosive excercises like high pull muscle snach for my legs training i doing squats rdl deadlifts Bulgarian split squats what exercises I can put in this schedule to strengthen my legs for injury prevention
That message is as clear as it gets haha. I’ll stick with the usual salutations then.
I agree. I am intrigued though to do a phase every now and then where I train every muscle exclusively to failure using appropriate exercises. I would stear clear of the big basics and use more of a bodybuilding approach using more exercises where stability is no longer a huge requirement so I can focus all of my attention purely on the target muscle(s).
I asked because I want to know how to implement a ‘failure phase’ effectively and volume, alongside intensity, always seems to be the most important variable when it comes to how effective a program or phase will be. It’s also a nice change of pace from the usual training to be honest. Sometimes we need a little variety to spark new motivation to train hard.
I also want to experiment and see if the low volume, failure approach with an EOD or push/pull format is something that will work better for me since I already have such a sensitive nervous system and slow recovery. I was thinking of 4 day training frequency in an 8 day microcycle where every muscle gets hit twice (at least indirectly).
That’s still the same number of sets as the recommended amount using 1-2 RIR. Would you say that 7-10 weekly sets is approriate using the failure approach or is it muscle specific (for example 10 or more sets for big muscle groups like chest, back, legs (compound) and 7-10 sets for smaller muscle groups)?
Thank you CT.
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Would you adjust this depending on the level of the trainee? It seems like more RIR may be appropriate for compound movements for a strong individual? Even though they are stronger, a set with 2 RIR is more taxing overall compared to when they were weaker.
I’d worry about eccentric and isometric strength more than concentric explosiveness if you want to improve your injury resistance for jumping out of planes (you’re still doing that at 36? Good on you!).
You want to build some tendon strength and really make your positioning strong so you’re used to stacking those joints and holding that landing position.
I’d probably do some balance and agility stuff, too; I really think that helps prevent a lot of the ankle sprains and ACL tears folks like to get.
I’m not the Coach and those are just my $0.02!
now im training 6x6/6days with 6 sets only/ all sets 1-2 RIR, 3 movements /muscle groups/ X 2 sets per workout ,3- times /week.
the idea is : high frequency with very low volume / close to HIT-HD style,but not too much resting days /
Coach, I would be happy to hear the opinion on how many sets per week are enough to maintain muscle when you are in a caloric deficit. According to some, you should aim to maintain strength, and that certainly is the case, but how many sets. For example, if you train three times a week the whole body with two work sets of 8-10 reps close to failure for the large muscle groups and 1 work set for the small ones. I know there are other factors like recovery, how fat you are, how much your caloric deficit is, and more. But I’m asking in general. According to some authors, much less effort is required to retain the muscles.
Is frequency still touted as the holy grail? If that was the case everyone and anyone would/should be doing fully body or upper lower at minimum.
Is this question for me? Just asking, but realistically for my body I have found that I can’t recover if I train a Full Body with a rest day between workouts, even if I do 2 work sets for an 8.5-9 effort group. Either I should do a brother split or train with about 2-3 days of rest between workouts if there is significant muscle group overlap.
The other thing I want to add is that this volume recommended for number of sets per week per muscle group seems huge for my recovery ability if I have to work at about 70-75% and even 80% of my maximum lifting leaving 1-2 reps in advance. The only way is to do singles or doubles. But for example 10-15 x 75% for large muscles and less for smaller ones will be a lot. I’m talking about me. And it won’t matter if I spread them out over the week or do them in one workout. If it is the first option, I already said that I will not be able to recover. If it is the second variant with a brother split, the body still has systems to restore and it does not matter that there will be no overlap of the muscle groups. However, I am older and this may not apply to young athletes who train even without drugs.
Postscript:
I saw that the coach in another thread answered my question, which I apologize for asking again. But I hadn’t read.
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Going by responses in this thread. Natty or on TRT it gets annoying playing the frequency game. Either 2 things happen to me, I do too much volume and intensity there fore can’t recover and am prone to injuries or lay offs. Or I spread the volume out enough but then it feels like I never did enough in my work out and I don’t see the same results.
It was fun way back when I was starting out.
When I was a teenager and in my student years in my country there was not much access to the information that is distributed now. It didn’t exist in most countries, because there wasn’t such a spread of the Internet /and at the beginning, when it entered, there was a lack of a lot of detailed information about proper training, nutrition, etc./, and there weren’t that many specialists who claimed that the training of the professionals they don’t work for the common man. As well as those that give you other programs. We did the training the way it was described in the American magazines and we removed what we didn’t like. For example, I trained as follows-Monday-Chest and Back, Tuesday-Arms, Wednesday - Shoulders and Legs, Thursday and Friday both Monday and Tuesday. I did 2-3 exercises per muscle group of 3-4 sets and 10-12 reps. Something similar to Arnold’s training for the antagonist muscles. We didn’t Squat and Deadlift. I did not know at all how I should eat and how much protein the body needs. And yet, my body improved significantly in a way that made it look like I was training for muscle growth. I got to 43cm /16.93 In/ Arms at a personal weight of 92kg. /202 Lb/ Now I am 110 kg. /243 Lb/ with the same dimensions of the Arms. Now I can’t even half train like this because I’ll kill myself. But a young body is another thing.