I've come across the concept of Minimum Effective Volume from Mike Israetel recently. I've been out of it for over 10 years and just started working out again 18 weeks ago.
I've started with 10 sets for chest/back and 8 sets for biceps/triceps and was planning to add a set every 4 weeks to see how many sets I need to get results. At the moment I'm growing slowly so unable to tell what's working. The one thing that is increasing is my ability to lift heavier each week but I'm wondering whether that's just muscle memory from being in the gym over 10 years ago.
One idea I've come across is that sets can be viewed as a dial, if you do 10 you'll get results, 12 you get slightly better results than 10, 14 you get better results than 12 and so on.
Makes me wonder whether I should start at my Minimum Effective Volume and stay there for as long as I can while making gains or whether I increase my sets now to make the best gains possible.
How do you guys pick the number of sets you do and do you often wonder whether you should be doing more to get better gains?
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Results 1 to 18 of 18
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10-30-2019, 03:32 AM #1Registered User
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Pondering (MEV) Minimum Effective Volume
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10-30-2019, 06:50 AM #2Registered User
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For me it is add volume when you stall. If you are gaining muscle and/or gaining strength then I would continue with the program and when the progress stalls that is when I would add volume/more sets.
Now personally I do ramp volume/number of sets within a meso cycle so after a deload I will increase a few sets over 4 to 6 weeks to end that block with more volume than I started with. And then deload again and start back over with a new block. It is definitely not necessary to program this way but for me it keeps it interesting and seems to work well.Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
~Originally posted by ironwill2008
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10-30-2019, 07:18 AM #3temporary illusion
- Join Date: Mar 2014
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How many reps are in your sets?Originally Posted by 84creative
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10-30-2019, 07:34 AM #4High Plains Lifter
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For me, rep range depends upon the muscle group, so the reps vary quite a bit.
But, if I do 3 to 5 reps per set for say squats, I do more sets such as 8 working sets compared to bicep curls at 10 to 12 reps for 4 sets.
What is optimal for me might not be for you. Too many variables that make us all different.
Obviously I don't follow a certain program. I just try to progress.Helping one person may not change the world, but it could change the world for one person.
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10-30-2019, 07:51 AM #5Registered User
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How do you guys pick the number of sets you do and do you often wonder whether you should be doing more to get better gains?
Well i have experimented over time and figured out, not only what works, but what allows me to enjoy going to the gym. I started by looking at what machines are available for a particular body part. Then i decided which machines/exercises put the muscle into unusual angles and positions that feel hard to do. Then i did 4 sets on EACH machine until the body part felt "fried/tired". Then i experimented with poundage and reps until i hit a "sweet spot".
It takes time to figure it out but you will.There is an unspoken thing, we are iron brothers and sisters, we are to support each other and...It is our duty to support our brothers and sisters in the iron game!
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10-30-2019, 08:09 AM #6High Plains Lifter
- Join Date: Sep 2004
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Exactly, Ben. It can take years of trial and error and experimenting.Originally Posted by x-trainer ben
Helping one person may not change the world, but it could change the world for one person.
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10-30-2019, 09:22 AM #7Registered User
- Join Date: Apr 2005
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You have to find out what works for you and it may take some time if your a natural trainer.
It's a lot of trial and error and many things work but not for ever.
Keep a training log if your not already.
Record your sessions.
Take pics month to month and compare to check any progress.
Minimum effective volume may be a very individual thing.
Mike Mentzer's heavy Duty program is very low volume and very high intensity that has worked for many people.
So you need to examine your intensity on your sets and determine if your training hard enough to inhibit muscle growth.
Of course diet and rest are just as important.
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10-30-2019, 04:28 PM #8PermaBulker
- Join Date: May 2013
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I found that a low volume routine worked much better for me, mentally and physically. I like quick 45 minute gym sessions, but I go six days a week (so, low volume per session I guess). At any rate, I stay fairly consistent this way and I am pretty happy with size gains.Originally Posted by Garage Rat
".......have you paid your dues Jack?"
"Yes Sir, the check is in the mail."
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10-30-2019, 05:58 PM #9Bored
- Join Date: Aug 2010
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Stay with what works until it doesn't. Some of things never work. Just keep trying and be consistent.
B: 285
S: 375
D: 555
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10-31-2019, 10:17 AM #10Registered User
- Join Date: Oct 2019
- Age: 54
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I'm definitely inclined to stay where I am while I'm making progress and then add a set when gaining stalls. As most of you have said it's definitely trial and error to see what works for you and staying consistent.
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10-31-2019, 10:20 AM #11Registered User
- Join Date: Oct 2019
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Chest: 10 setsOriginally Posted by supramax
Exercise 1: 5 to 10 rep range
Exercise 2: 8 to 14 rep range
Back: 8 sets
Exercise 1: 9 to 13 rep range
Exercise 2: 4 to 9 rep range
Biceps: 8 sets
Exercise 1: 3 to 6 range
Exercise 2: 4 to 8 rep range
Triceps: 7 sets
Exercise 1: 4 to 6 rep range
Exercise 2: 7 to 9 rep range
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10-31-2019, 01:22 PM #12Crawling back under rock
- Join Date: Jun 2017
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I've found the expression "if it ain't broke, don't fix it" to help a lot in life, not just gymOriginally Posted by 84creative
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11-03-2019, 09:17 AM #13Registered User
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Thanks guys.
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11-03-2019, 11:40 AM #14temporary illusion
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Hold on there, fella!Originally Posted by 84creative
Rep range just tells me the % of 1 RM, ie. 7-9 rep range is around 75-80% and 5-10 rep range is between around 75-90 ish %.
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11-13-2019, 02:40 AM #15Registered User
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This is the routine I did training each muscle group twice per week. I started off with 3 reps in reserve for each set in week one and finished with sets taken to failure in week 4.Originally Posted by supramax
Hold on there, fella!
Rep range just tells me the % of 1 RM, ie. 7-9 rep range is around 75-80% and 5-10 rep range is between around 75-90 ish %.
Dumbell Bench Press
38kg dumbbells
10 (1RIR)
10 (1RIR)
8 (1RIR)
6 (1RIR)
7 (0RIR)
41 reps
Single Arm Lying Tricep Extension
20.5kg dumbbells
7 (1RIR)
7 (0RIR)
5 (0IR)
19 reps
Lateral Raises
7.5kg dumbbells
20 (0RIR)
18 (0RIR)
16 (0RIR)
14 (0RIR)
68 reps in total
Chin ups
Bodyweight
10 (1RIR)
8 (0RIR)
5 (0RIR)
5 (0RIR)
28 reps
Dumbbell Bicep Curls
21.5kg dumbbells
6 (0RIR)
4 (0RIR)
3 (0RIR)
3 (0RIR)
20 reps
Reverse Grip Dumbbell Bench Press
30.5kg dumbbells
14 (1RIR)
13 (0RIR)
9 (0RIR) down from 12 (1RIR) with 29kg
6 (0RIR) down from 9 (1RIR) with 29kg
7 (0RIR)
49 reps
Lying Barbell Tricep Extension
36.5kg barbell
11 (0RIR)
10 (0RIR)
6 (0RIR)
5 (0RIR)
32 reps
Dumbbell Raise (Dumbbell resting over elbow)
9kg dumbbells
24 (2RIR)
24 (2RIR)
23 (2RIR)
20 (2RIR)
68 reps in total
Bent over rows
30.5kg each
14 (0RIR)
13 (0RIR)
10 (0RIR)
10 (0RIR)
47 reps
Hammer Curl
20.5kg dumbbells
7 (0RIR)
5 (0RIR)
5 (0RIR)
4 (0RIR)
21 reps
Bent Over Row (Elbows out)
13.5kg dumbbells
25 (2RIR)
25 (1RIR)
20 (0RIR)
20 (0RIR)
90 reps
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11-13-2019, 06:05 AM #16temporary illusion
- Join Date: Mar 2014
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"This is the routine I did... " No squats, no hinges, no loaded carries... ? Surely, you only posted the 'upper' part of your bodybuilder workout.Originally Posted by 84creative
I'm into short and extreme, myself.
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11-20-2019, 03:13 PM #17Registered User
- Join Date: Oct 2005
- Age: 56
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it sort of depends upon your overall approach. I see you mentioning adding 1 set after 4 weeks and I dont see you mentioning deloads.
If you want to work out for months on end without any deloads then, yeah, dont add much volume lol.
If you want to push things a bit harder then youd probably do something like 4 or 5 weeks and then a deload week. Over the course of these 4-5 weeks youd gradually increase volume. The way I am currently doing it is to pick 3 bodyparts (for me:quads/calves/delts) and more aggressively push the volume on those, increasing weekly, and then the other bodyparts increase more slowly or just stay around MEV
how to find MEV. Pick a number of sets per week at a certain intensity and see how it feels. Does it feel like a decent workout? u get sore?
you have seen all of these vids, right?
https://www.youtube.com/watch?v=QrXh...37ziG1tB4v8Q77"Humility comes before honor"
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11-20-2019, 03:55 PM #18Natural Wheelchair Mr. O
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Consistency and trial and error are the greatest things you can do. I cant work out like Lou Ferrigno but I can take some of his ideas. But for me and my disabilities I have used experimentation, consistency and trial and error to become the best me. Guess what? That is Okay.
*Cardinals, Blues, Chiefs, MLS *
*PNBA Wheelchair Natural Mr. Olympia, Champion*
*Disabled US Marine Corps Combat Veteran 1992-1997*
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