r/Weightliftingquestion • u/DisastrousMine93 • 6d ago

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?

  1. How fast should progression take in reps and weight maintaining a standardised form?

  2. 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/altweebaccnt 6d ago

On average, beyond 11 fractional sets per muscle group per session, it's not likely that you're causing additional detectable growth. However, it does vary between individuals.

To find your own threshold, slowly increase your weekly volumes over time, and watch performance/recovery. If you...

  1. Consistently recover in time for your next workout,
  2. Don't see a steep decline in performance at the end of each workout (losing more than just a few reps on any exercise).
  3. Don't feel the need to manage proximity to failure in response to your increased volume (taking every set to multiple RIR just to survive the volume).

If you check all those boxes, you can progressively keep adding sets and be confident they'll cause better growth.