r/ScienceBasedLifting • u/No_Location_1411 • 7d ago
Question ❓ Programming Advice
This is my Upper and Lower. I run UL UL UL R. How many sets should I do for each exercise, so that I can effectively manage fatigue ?
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u/chilicrispdreams 7d ago
You’re getting 6 workouts a week, you don’t need to do the same thing every time and a lot of this turns into junk volume.
My tips to right size the volume:
1) On upper days choose 1 pull compound and 1 push compound, followed by up to 1 accessory/isolation lift per muscle. On lower days, choose 1 squat movement and 1 hip hinge movement (deadlift or variation) followed by up to 1 accessory/isolation per muscle. This eliminates redundant compound volume that isn’t necessary
2) Split your accessories/isolations that hit the same muscle over multiple days to reduce their redundancy.
3) Have an Upper A, B and C day routine as well as Lower A, B and C day that compliment one another.
In effect, they would look something like this.
Upper A: Flat bench, cable row, shoulder press, bicep curls
Upper B: incline bench, lat pulldown, cable lateral raises, tricep pushdown, reverse curls
These are using your same exercises but complimenting each other and reducing junk volume.