I hope this is not one of those questions that has been done to death but what is the relationship between total workout volume and mass or strength, and what would then be the relationship of that compared to how many reps and how many sets?
For example:
5 reps across 10 sets, 10 reps across 5 sets, or 8 reps across 6 sets could all have relatively the same volume but are obviously structured differently so how would that affect gaining mass or strength and is there a reason to do low volume over high or vise versa in these regards?
Generally:
1-5 reps is strength.
8-12 reps is hypertrophy
15+ is endurance
The key word above is “generally” as you can stimulate the muscle using a variety of techniques. That being said, and to polarize your question, do you think you would achieve the same results doing 50 singles or one set of 50? Your 5 sets of 10 or 10 sets of 5 question is less extreme but should lead you to the same solution.
Here is a chart from The Book of Ripptoe that might help you, Amen.
Thanks for the chart, this somewhat answer my question although I am more concerned with overall volume. Maybe it was in the way of presenting the question (although volume and reps do go hand in hand). maybe I should generalize and ask if one were targeting 8 - 10 reps to build mass, would it make more sense to just do more sets and increase volume over the sets, or try to do less sets, but more weight on each set (however it would end up being lower in volume)?
[quote]dreadlocks1221 wrote:
maybe I should generalize and ask if one were targeting 8 - 10 reps to build mass, would it make more sense to just do more sets and increase volume over the sets, or try to do less sets, but more weight on each set (however it would end up being lower in volume)? [/quote]
This is pretty much what Chad Waterbury discusses in his “Set/Rep Bible” article:
Just understand that volume, intensity, and frequency are all intertwined, and increasing any one of those variables will effect the others and thus effect how your weekly routine is designed.
As volume goes up, frequency generally needs to decrease - You can’t train 40 sets of back on Monday and then repeat the same workout on Wednesday.
If you’re lifting at a higher intensity (higher percent of 1RM), volume will usually be lower - it’s hard to survive 15x1-2 (near max) squats or deadlifts for very long. Also, the simple fact of lifting heavier weights requires the use of lower reps, which calls for more sets to reach sufficient volume for making muscular gains - 3x3 is good for strength building, but 10x3 is good for muscle building.
But, like we talked about in your tempo thread, try not to get too hung up on details like this, especially when you don’t really have to. This is why it’s much better for a beginner to simply use a program designed by a coach. Follow the plan, but try to learn as you go and see how the coach explains doing what they do.
[quote]dreadlocks1221 wrote:
Thanks for the chart, this somewhat answer my question although I am more concerned with overall volume. Maybe it was in the way of presenting the question (although volume and reps do go hand in hand). maybe I should generalize and ask if one were targeting 8 - 10 reps to build mass, would it make more sense to just do more sets and increase volume over the sets, or try to do less sets, but more weight on each set (however it would end up being lower in volume)? [/quote]
Volume is a source of stimuli. When you first start to lift a small amount of volume can elicit a training response. As you become “trained” your body will take more and more stimulus to elicit the same response. If you use the same weight and add sets to add stimulus you will eventually come to a point where increased volume will not increase strength or growth but rather endurance.
If you get to the point where you are doing 10 sets of 10 but do not feel fatigued when you are done you are better off switching to a higher resistance and doing less sets and reps.
Stimulus can equal the combined total of; sets, reps, weight, rest between sets, intensity, tempo, days between workouts, etc. When is comes to mass(hypertrophy) a bodybuilder will generally use slightly higher rep ranges and the concentration is on the fatigue of the muscle and little regard is given to “who can lift more.” Inversely power lifters want to have the highest strength and little regard is given to hypertrophy. (GENERALLY)
I think that if you have to ask yourself this question, you need to stop thinking so much, choose an established program and spend more time under the bar.
with enough personal experience, you’ll figure out what rep ranges on different exercises work for you.
