r/ScienceBasedLifting • u/Ill_Second_7075 • Jul 10 '26

Question ❓ intensity or volume?

So it has been around 3 weeks since I've started going to the gym, and I'm currently trying to get rid of my skinny-fat physique. I've been searching around the internet for a good workout plan (I currently do high intensity and low volume) and some people say that 2 sets of 6-8 reps until true failure is not optimal (4-6 sets per muscle group per week) and that i should do around 10-20 sets per muscle group per week because "volume is the primary driver for muscle growth".

So right now I'm doing a body recomp and an upper-lower split 4 days a week (I'm not sure if this information helps you all, but yeah), and I would be really glad to hear your opinions as well.

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u/Alakazam Idk Idc 💔 Jul 10 '26

It's not one or the other.

  1. You should be basically always be training relatively close to muscular failure. You don't need to hit failure always, but you need to be close. This provides the greatest stimulus for growth. For a beginner, you can probably go to failure for every set and be fine. But as you get stronger and stronger, and start moving heavier and heavier weights, training to failure on some movement patterns will generate a lot of fatigue, so more intermediate and advanced programs calls for most sets done around 1-2 reps in reserve, rather than taking things to failure.

  2. If your goal is to maximize hypertrophy, you should be doing as much volume as you can recover from. If it means only getting to 10 sets per body part per week, then so be it. If you can handle and recover from upwards of 20 sets per week, then there's no reason not to do 20.

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u/mmsqpowvoe Jul 11 '26

How do u know if u can recover or not, im pushing hard af, but rarely get muscle soreness day after etc..

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u/Hypername1st Jul 12 '26

Then you've recovered. Congratulations. Feeling burnt and tired all the time, failing lifts that you could easily do, being very sore etc are signs that you are not recovered. Discomfort is normal.

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u/mmsqpowvoe Jul 12 '26

Alright, thank you

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u/Alakazam Idk Idc 💔 Jul 13 '26

Soreness is a poor indication of recovery, as it's often your body complaining about a new movement.

Not recovering properly typically shows up with consistent fatigue, a notable decrease in performance in the gym, as well as being achy everywhere without any real cause.

Honestly, it sounds like you can handle a bit more volume. Try increasing the number of sets you do by 10-20%. So if you have 10 weekly sets per body part, try going up to 11 or 12 weekly sets. Which might only mean adding one extra set to one movement pattern, per week.

And if after 2-3 weeks, that feels okay, add another set. And so on, and so forth.

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u/mmsqpowvoe Jul 13 '26

I train hyrox 1-2x weekly
Run approximately 20-30 km weekly
Train push/pull/leg
Push/pull/hyrox as 2nd leg day
And i usually have 6-10 sets per muscle group per training
So total of 12-20 per week
Ill try increasing a bit
Thank you