exercise theory: volume = sets x reps

[feiajii]

if this theory is true.. 225 x 5 reps x 5 sets = 135 x 14 reps x 3 sets. I hear about anything passed 12 reps is "muscle endurance" but what about calisthenics? its been proven that you can build muscle with high reps with bodyweight movements such as the pull-up or push-up wouldn't this apply to weights as well? has anyone tried this method or can explain if there is a difference? thanks.

[NewO35]

you'll gain to a point, but nowhere near as fast as 225x5, it'll take you forever.

[SuffolkPunch]

sets x reps doesn't work in every case. The rate of exertion (how close you come to failure in each set) is a massive influence on volume.

If you can 50 pushups - and you do 10 sets of 10, you probably got less real volume than if you did 1 set of 50 - even though it's twice as many reps.

My guidelines would be:

- Intensity: keep weights above 60% of 1RM - probably more like 75%
- Exertion: always train to within 1-3 reps of failure
- Volume: number of hard sets per bodypart per week - adjust this upwards slowly as your training career progresses. It can be reset down a little if you take time off.

[Orlando1234977]

if this theory is true.. 225 x 5 reps x 5 sets = 135 x 14 reps x 3 sets. I hear about anything passed 12 reps is "muscle endurance" but what about calisthenics? its been proven that you can build muscle with high reps with bodyweight movements such as the pull-up or push-up wouldn't this apply to weights as well? has anyone tried this method or can explain if there is a difference? thanks.

Look again at your equation and your example. "volume = sets x reps". 5 x 5 = 25. 14 x 3 = 42. 25 does not equal 42. What you did is adjust the weight to make the workload equal. So for semantic purposes I suppose you could say 225 x 5 x 5 = 135 x 14 x 3 for workload or volume-adjusted for workload etc. As far as if the theory is true or not, I'm not sure what theory you're referring to other then trying to define terminology.

Also I'm not sure what you mean by muscle endurance, all fibers have an endurance threshold, some are extremely fast, others will take several hours to exhaust.

[sooby]

if this theory is true.. 225 x 5 reps x 5 sets = 135 x 14 reps x 3 sets. I hear about anything passed 12 reps is "muscle endurance" but what about calisthenics? its been proven that you can build muscle with high reps with bodyweight movements such as the pull-up or push-up wouldn't this apply to weights as well? has anyone tried this method or can explain if there is a difference? thanks.

you can build muscle doing 20 rep squats, this is also proven. There's no cutoff as to what rep range builds muscle and what doesn't.

and you can't equate those 2 examples above. Both provide different stimulus.

[Garage Rat]

One factor here is muscle fiber type varies from person to person.
We all have some fast twitch and slow twitch fibers but the amount can be different.
This is why one may become a good sprinter and another a good marathon runner.
Same goes with lifting one may get hypertrophy with lower reps and another does well with higher reps.
Without really know what your make up is short of having a muscle biopsy you need to experiment with different rep ranges and come to your own conclusion on what works for you.
You then will know what sets and reps work best for your goals.

[DCSpartan]

deadlift 100 pounds for 10 reps isnt the same thing as deadlifting 700 once, even though its more volume.

[feiajii]

what about pull ups? if I do a weighted pull up with 45lbs for 5 reps would a bodyweight pull up of 10 reps be more workload? Omarisuf did this and he made some pretty good gains (combining weighted pull ups and bodyweight).

[Orlando1234977]

what about pull ups? if I do a weighted pull up with 45lbs for 5 reps would a bodyweight pull up of 10 reps be more workload? Omarisuf did this and he made some pretty good gains (combining weighted pull ups and bodyweight).

More then likely you weigh more than 45 pounds, so yes more workload. And in this example it'd probably be a pretty good idea to do bw.

The concept that you're missing when asking these questions is that workload is a simple calculation, and is just one piece of the puzzle.

[Burgerbuger]

If this was the case I could be doing 30-40 rep sets of 135 lbs and not have to push myself. Going from 225 lbs to 135 lb is a 60% weight difference. I think you will eventually hit a state of equilibrium where it will be inefficient and ineffective if you lift too light.

I can tell you from personal experience it's a lot harder to do let's say 15 reps at 225 than it is doing 25 reps of 135.

Also you gotta account for diminishing returns with your rep range

A better way is if for example you lift at 75-80% of your max rep and you decrease the weights to 50% and increase the number of reps to make up for it.

[feiajii]

k thanks guys

[Farley1324]

Intensity.

135 would be under 50% 1RM, likely, in this example. Or in that ballpark.

To get strong it is best to lift heavy stuff. 50% or so of 1RM is not particularly heavy.