WORKOUT VOLUME: HOW MANY SETS SHOULD I DO FOR EACH BODY PART? FOR MEN OVER 40
OH YES, ONE OF THE ETERNAL, DEBATABLE, AND MOST ANNOYINGLY UNCLEAR QUESTIONS…
How many sets do i do as vintage bloke over 40? How many each body part? How many each exercise? How many a week? How many?
Volume is what I am talking about my grizzled co-lifters –VOLUME.
THE BIG V – WORD
Officially Volume refers to amount of exercise performed over an amount of time. This is almost always expressed as a number of repetitions completed when working out. (sets x reps). But another factor needs to be factored in, the amount of time you perform those reps and sets. This is called volume load.
And we aren’t done yet. As grumpy ass over 40 studs, we must consider set volume, which is the number of sets completed per body part over a given workout length of time.
Now, right up front, i am declaring i will NOT be extensively discussing ad nauseam, the debate that has raged for decades on the superiority of short super intense training (High Intensity Training – HIT) as compared to the 17 hour marathon sessions of old school bodybuilders (Old School Volume). see my other volume related Roll Call.
What i do want to do is make clear, what we, as men over 40, with real lives, jobs, family, and commitments, should shoot for in volume. Let’s be clear, we want to stay fit, healthy, and decently “jacked” with glorious guns worthy for any sleeveless beach visit.
TO GAIN MUSCLE – HIGHER VOLUME IS BETTER
Let’s get to it. Reliable, comprehensive, and valid research and studies of numerous participants, all come to the same conclusion. HIGHER VOLUMES ARE NECESSARY TO MAXIMIZE MUSCLE ANABOLISM (Muscle creation). (Schoenfeld)
Next time your partner asks why you take so long at the gym,answer like a true gym scientist…look at them seriously and say this, “Studies generally show heightened anabolic intercellular signaling studies with higher volumes.” I assure you, that should shut down lines of questioning and or instantly put your interrogator to sleep and you can get away safely to the gym.
Stellar humor aside, numerous studies show that as you increase sets for an exercise, say, from 1-4, that in every case, there was a greater “protein synthesis” and — moreover (scientist jargon) –Muscle protein synthesis (what is needed for muscle tissue growth post exercise) is significantly elevated after multiple sets compared to single sets. (Schoenfeld)
Basically, as always, everything considered – genetics, diet, rest etc…more sets = more signals sent to the muscles = more protein syntheses = more new lean muscle tissue.
VOLUME DRIVES GROWTH
I’m not done being nerdy. My lab coat is still on, clipboard in hand. Higher volume training boosts satellite cell response, especially in the lower body – your tree trunk thighs. Basically you create more good muscle size creating cells (Satellite) with more sets. for example, 18 sets has a greater effect on thighs than 6 and so on.
According to Brad Schoenfeld, the respected authority on muscle hypertrophy, “The totality of findings provides compelling evidence that VOLUME IS THE PRIMARY DRIVER OF MUSCLE HYPERTROPHY.” (Schoenfeld)
Now, here is where i will muddy the waters, a little. The evidence and my experience show that volume may be superior, but only to a certain point. As you train, and volume increases, muscle “building” WILL PEAK, then any additional volume can be detrimental.(Schoenfeld)
And here’s another stick in the wheel, the more experienced, the better trained, will have a higher set or volume threshold. “Studies indicate that the volume threshold may extend up to 30+ per muscle, per week.” (Schoenfeld)
So, this is where i give you my big take away. The amount of volume you need per muscle, per set, per workout, like everything is highly individual. That’s why there are so many “my theory is right and yours is not” exists. We are all built differently with different levels of experience, goals, time available to workout, etc.
According the American Council on Exercise, training volume is very specific to an individuals goals. For general muscle “fitness” 1-2 sets of 8-15 reps. For endurance, 2-3 sets, 12 or more reps. For size, 3-6 sets of 6-12 reps, for strength, 2-6 sets of 6 reps or less. (ACE)
BACK IN MY DAY
As a Division II Football Placekicker back when i had feathered hair and Miami Vice reigned supreme, our coaching staff were adamant. 3 sets of 6-12 reps, progressing 5-10lbs the next workout once you hit 3 x 12. Judging by my massive linemen team mates (steroids not withstanding) such a power – mass program 2-3 times a week produced adequate results.
However, a lot can be said for High Intensity, low set, low volume, super effort workout programs, as championed by legendary bodybuilders Mike Mentzer and Dorian Yates. Again, it’s what works for you, the individual. Just don’t try to emulate and follow the routines and methods that don’t meet your goals, time available, recovery ability, or lifestyle.
YOU ARE YOU
In other Roll Calls i cover other aspects to consider when creating your own strength training routine, and in every one, i stress, you are you, no one else, don’t try to be Arnold, be the best you. In English, craft your health, fitness, and workout plans around your body type, lifestyle, goals, and abilities. And for F sake, enjoy lifting and exercising, you are on this earth once, don’t make it any harder.
For example,even the U.S. Navy SEALS do there own thing. They don’t want to be bodybuilders or to lift for looks, they need to be combat ready, hence, needs = goals = individually designed programs = individulized results.
Incidentaly, they periodize their strength training into phases, and do 1-60 reps, primarily focusing on power / strength and endurance. I will cover that specifically in another Roll Call.
I assure you, there ARE so many factors to consider. Periodization, Frequency (How often you lift during a week), Quality of repetitions, Time under Tension (TUT), Intensity of effort, exercise selection, form, and so on.
Don’t panic or get overwhelmed. Just take each one, apply it to yourself and your goals, and screw what anyone else is doing. I’m here to help navigate the crap by covering those thoughts and aspects in other Roll Calls. Check them out.
IN A NUTSHELL
So, I’ll leave you with this. When it comes to VOLUME, taking in all of the literature, studies, personal experience and formal education / training, PERFORMING 10 TO 20 SETS, PER BODY PART, PER WEEK, Is the golden standard when it comes to maximal muscle hypertrophy.
I personally, combine aspects of training that i find work for ME. However, i research the literature and findings, as i have provided you here, to help YOU make the right decisions when it comes to staying fit and healthy. I cover those thoughts and aspects in other Roll Calls. Check them out.
See you next Roll Call.
Shift dismissed.
SOURCES/CITATIONS
- Science and Development of Muscle Hypertrophy (Second Edition), Schoenfeld, Brad, Human Kinetics, 2016,21.
- American Council on Exercise: Personal Trainer Manual (Fifth Edition) ACE, 2014.
All images used here are either Public Domain or permissible to use with disclaimer that follows. Credit has been given to all of my sources. “The appearance of U.S. Department of Defense (DoD) visual information does not imply or constitute DoD endorsement.”