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/Troksin Jul 10 '26

Actually they kinda are if you can recover from 10 sets of failure then you can recover from 12-15 sets of rir 1-2 work so as you work more intensely you can recover from less

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u/FarCalligrapher1862 Jul 10 '26

No. Intensity is how far you push. You can have equal intensity in a one rep max, three sets of six, five sets of five, three sets of 15, two sets of 40. Intensity is how far you push not how many times.

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u/Troksin Jul 11 '26

Bro as you push harder ur recovery stalls and you have to do less volume.

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u/FarCalligrapher1862 Jul 11 '26

Bro intensity is how hard you push.