Do I have enough volume for hypertrophy?

[Dylan13579]

My week goes like this:
16 sets legs
12 sets chest
11 sets shoulders
12 sets back
9 sets biceps and triceps


I am doing 3 sets per exercise, 6-8 reps for compound movements like bench press, OHP, BB row, and 8-12 reps for all other exercises. Compared to other people I seem to be working out at a lower volume. Over time I have seen gains through my progress photos, but I am not sure if I am gaining slow or not getting as much gains as I can be. Any feedback or thoughts?

[TolerantLactose]

How do you select intensities?

[Dylan13579]

My week goes like this:
16 sets legs
12 sets chest
11 sets shoulders
12 sets back
9 sets biceps and triceps


I am doing 3 sets per exercise, 6-8 reps for compound movements like bench press, OHP, BB row, and 8-12 reps for all other exercises. Compared to other people I seem to be working out at a lower volume. Over time I have seen gains through my progress photos, but I am not sure if I am gaining slow or not getting as much gains as I can be. Any feedback or thoughts?

[paulinkansas]

To me it sounds like you are overdoing it.

Papa bull and son bull were on a hill. Son bull saw a herd or cows down in a valley. Son bull said Hey dad, lets run down there and screw a cow. Papa bull said Son, lets walk down there and screw them all.

You are like son bull. You need to be like papa bull.

[WolfRose7]

Legs aren't a muscle group....

Do considering you've grouped 3 of the largest groups into one category, and yet shoulders have all there own category, I'm willing to bet you are neglecting half your body

[SuffolkPunch]

Duplicate threads merged in case anyone is confused.

OP, the amount of volume you need depends on how much you need. I know that's a circular argument but nevertheless it's what you have to contend with if you are going to program for yourself.

As suggested, you need to realign muscle groups and also explain how much exertion per set your methods produce.

For volume, I suggest starting on the low side and adjusting according to response seen over time.

[OldFartTom]

Rule 1) The amount of volume you need for hypertrophy this week, is a tiny bit more volume than you did last week - if (and only if) you're recovering ok.

Rule 2) If you're not recovering ok, you might need a tiny bit less this week than you last week until you've recovered, at which point you go back to rule 1.

Now you have the magic recipe... go forth and conquer!

Edit: by volume I personally mean: total of weight x reps x sets (i.e. tonnage), I know some others use it to mean just: reps x sets.

[RapidFail]

Rule 1) The amount of volume you need for hypertrophy this week, is a tiny bit more volume than you did last week - if (and only if) you're recovering ok.

Rule 2) If you're not recovering ok, you might need a tiny bit less this week than you last week until you've recovered, at which point you go back to rule 1.

Now you have the magic recipe... go forth and conquer!

Edit: by volume I personally mean: total of weight x reps x sets (i.e. tonnage), I know some others use it to mean just: reps x sets.

I think the most commonly accepted measure of volume these days is simply the number of hard sets. In that case, volume of sets will often stay the same for a while (deloads aside), while gradually increasing weight and/or reps ensures progressive overload.

[Dylan13579]

Legs aren't a muscle group....

Do considering you've grouped 3 of the largest groups into one category, and yet shoulders have all there own category, I'm willing to bet you are neglecting half your body

Sorry if I confused you, I train chest with bis, shoulders with tris, back, legs

[WolfRose7]

Sorry if I confused you, I train chest with bis, shoulders with tris, back, legs

Again that makes no sense, and legs aren't a muscle group.

[John Prophet]

some ok volume there IMO