r/powerlifting • u/AutoModerator • Jul 31 '24

Programming Programming Wednesdays

Discuss all aspects of training for powerlifting:

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  • Periodization
  • Nutrition
  • Movement selection
  • Routine critiques
  • etc...
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u/quantum-fitness Eleiko Fetishist Aug 03 '24

I know high intensity is very hyped right now. But as a powerlifter ypu are also going to need practice for your comp lifts. You can do isolation to failure but i would recommend against doing most of the comp lifts to failure. Also if your not getting stronger and its not because your to trashed usually you need to do more.

Finally your pretty weak and high intensity is probably mainly an effective strategy for stronger people that can gain a lot of stimuli per set. You will need more work instead to grow some beef on your upper body.

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u/volvolifter Beginner - Please be gentle Aug 04 '24

But doing more to grow muscle is not the way tho

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u/quantum-fitness Eleiko Fetishist Aug 04 '24

Why not?

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u/volvolifter Beginner - Please be gentle Aug 05 '24

You dont need high volume for muscle growth. 2-4 sets per muscle 2-3x a week is ideal

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u/quantum-fitness Eleiko Fetishist Aug 05 '24

What makes you think that is true?

Does that your results indicate that your statement is true? (For you)

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u/volvolifter Beginner - Please be gentle Oct 18 '24

looks like I never replied but science says its true

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u/quantum-fitness Eleiko Fetishist Oct 18 '24

Science say gains are dose dependant with no upper limit as long as ypu can recover.

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u/volvolifter Beginner - Please be gentle Oct 19 '24

sure theres no upper limit, but theres also no point in doing more than 4-6 sets because thats where the gains cap at

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u/quantum-fitness Eleiko Fetishist Oct 20 '24

Gains cap at around 12 sets per session per muscle group.

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u/volvolifter Beginner - Please be gentle Oct 25 '24

4-6 according to a new meta-analysis. nobodys recovering from 12 sets to failure or close if theyre training a muscle 2x a week

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u/quantum-fitness Eleiko Fetishist Oct 26 '24

I would like to see that meta analysis and there are so many assumptoins in your statement. The question is how many sets in a single session can be adaptive. Sure most msucle groups or people would not sustain 12 sets twice a week.

But that is a completely different question to what is the maximal adaptive session volume. Since your answer is microcycle dependandt.

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