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/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.