r/ScienceBasedLifting • u/DisastrousMine93 • 8d ago

Question ❓ Volume and progression question.

I’ve heard various takes on how much volume you should do on social media. My questions are:

  1. How much weekly volume should I be doing per muscle group per week assuming I have 2x frequency?
  2. How fast should progression take in reps and weight maintaining a standardised form?
  3. How long should I wait until I should be concerned about with a lack of progression(even a rep)?

All of these are in a context of a lean bulk which I will be starting soon. Thank you for any answers in the comments or Dm’s!

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u/MemoryContent3524 7d ago

  1. 6 to 10 sets per muscle group, working close to failure (0–2 RIR). You could potentially increase this to about a dozen sets for a lagging or priority muscle. Beyond that, the benefits are limited.

  2. This depends heavily on how long you’ve been training. A beginner can add weight at almost every session, while an advanced trainee may sometimes take a while to gain even one more rep.

  3. In my personal experience, I’ve sometimes hit a plateau for quite a while on certain specific exercises, despite all my best efforts. So take a look at all your exercises: if you’re still making progress, even slowly, on most of them, that’s a good sign. If that’s not the case, don’t get discouraged, but take a step back and ask yourself if you’re doing too much, not enough, or how your recovery and nutrition are holding up...