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  1. #1
    Registered User WhatifI's Avatar
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    How long should it take me to finish this upper body workout?

    This is thrice a week. I'm going for as close to maximum adaptive volume as I can. Volume goals taken from this.

    https://renaissanceperiodization.com...e-central-hub/

    Pull Ups (2 sets of 10)
    Neutral Grip Pull Ups (2 sets of 10)
    Chin Ups (2 sets of 10)
    Dumbell Rows (2 sets of 10, each side)

    Incline Dumbbell Bench Press (3 sets of 10)
    Decline Dumbbell Bench Press (3 sets of 10)

    Dumbbell Curl (6 sets of 10)
    Dumbbell Overhead Press (6 sets of 10)
    Dumbbell Overhead Tricep Extension (6 sets of 10)

    Dumbbell Lateral Raise (6 sets of 10)
    Dumbbell Shrug (6 sets of 10)
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  2. #2
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    Lol at 6 sets of 10
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    Registered User WhatifI's Avatar
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    Originally Posted by YungMulaBby View Post
    Lol at 6 sets of 10
    SURELY that's not too few?
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    Registered User WhatifI's Avatar
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    I'm told I need to do 18 sets of direct arm work a week. And I'm also told that pull ups are not direct arm work. It's mostly back work.
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    Lol at doing light weights at massive sets/reps.

    Why not just do 3000 jumping jacks to get swole?
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    Registered User WhatifI's Avatar
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    Originally Posted by Kev1972 View Post
    Lol at doing light weights at massive sets/reps.

    Why not just do 3000 jumping jacks to get swole?
    I don't think this is light weight. This is about 75% my one rep max. Sometimes 60% if I just can't move the weight no more.
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  7. #7
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    Originally Posted by WhatifI View Post
    This is thrice a week. I'm going for as close to maximum adaptive volume as I can. Volume goals taken from this.

    https://renaissanceperiodization.com...e-central-hub/

    Pull Ups (2 sets of 10)
    Neutral Grip Pull Ups (2 sets of 10)
    Chin Ups (2 sets of 10)
    Dumbell Rows (2 sets of 10, each side)

    Incline Dumbbell Bench Press (3 sets of 10)
    Decline Dumbbell Bench Press (3 sets of 10)

    Dumbbell Curl (6 sets of 10)
    Dumbbell Overhead Press (6 sets of 10)
    Dumbbell Overhead Tricep Extension (6 sets of 10)

    Dumbbell Lateral Raise (6 sets of 10)
    Dumbbell Shrug (6 sets of 10)
    You may wanna check that link more carefully. You're not supposed to start at or even near your MRV m8. You can find their routine spreadsheets online srs. Look them up and take a look at the way they're periodized and how exercise selection works. That's overkill and you'll stall/injure yourself really fast if you do that.

    EDIT: OP, you're seriously misunderstanding the whole RP training philosophy. Their spreadsheets do a great job at implementing autorregulation, seriously just look them up (I'd search for "RP template anonfile" on Google if I wanted to find them nomsayin) and figure your chit out.
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  8. #8
    ayyyy lmao iwant2beswole's Avatar
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    If you’re not dead after doing 12 sets for a body part you’re doing it wrong
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    Registered User sandaltan's Avatar
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    what kind of lame ass workout is this?
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    Originally Posted by Kev1972 View Post
    Lol at doing light weights at massive sets/reps.

    Why not just do 3000 jumping jacks to get swole?
    Didnt you know? Extra sets and reps is whats in these days! Gotta throw in a lot of useless sets/reps to make your workout look legit.
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  11. #11
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    Originally Posted by iwant2beswole View Post
    If you’re not dead after doing 12 sets for a body part you’re doing it wrong
    I don't, do I? I stick to 6 sets per workout.

    Originally Posted by alejo2308 View Post
    You may wanna check that link more carefully. You're not supposed to start at or even near your MRV m8. You can find their routine spreadsheets online srs. Look them up and take a look at the way they're periodized and how exercise selection works. That's overkill and you'll stall/injure yourself really fast if you do that.

    EDIT: OP, you're seriously misunderstanding the whole RP training philosophy. Their spreadsheets do a great job at implementing autorregulation, seriously just look them up (I'd search for "RP template anonfile" on Google if I wanted to find them nomsayin) and figure your chit out.
    This isn't where I started, I eventually worked up to this.
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  12. #12
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    Depends on your conditioning. If your doing 30 second rest periods between every exercise it'll go quick but hamper the amount of weight you can use. If your resting 3-5 minutes in between every exercise you'll be able to move more weight. But will take a long time to finish the workout.


    I'm not familiar with RP training. What does the author say for rest periods.
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  13. #13
    Registered User WhatifI's Avatar
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    Originally Posted by guest89 View Post
    Depends on your conditioning. If your doing 30 second rest periods between every exercise it'll go quick but hamper the amount of weight you can use. If your resting 3-5 minutes in between every exercise you'll be able to move more weight. But will take a long time to finish the workout.


    I'm not familiar with RP training. What does the author say for rest periods.
    That's the main thing I'm curious about. How long should this take, based on the amount of rest I should need? I might take 10 minutes between each set, but would a healthy person need 10 minutes?
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    Originally Posted by sandaltan View Post
    what kind of lame ass workout is this?
    Aren’t you obese?
    Ack...Ack
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    Originally Posted by WhatifI View Post
    That's the main thing I'm curious about. How long should this take, based on the amount of rest I should need? I might take 10 minutes between each set, but would a healthy person need 10 minutes?
    It depends on how hard you're training. It says do 10 reps.

    If someone puts a gun to your head and says do an 11th rep are you going to be killed or can you do an 11th rep? If your training that heavy then its going to take 5+ minutes to recover. If someone puts a gun to your head and says keep doing reps are you going to get 15 reps? 20? In that case you can easily rest 30-45 seconds in-between sets.
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    JFL @ 44 sets of 10 in a single workout. Garbage volume of peace.
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    I worked it out carefully and that would take me about 1 hour 15 realistically, add on a good 15 minutes for warm up.
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    Originally Posted by 78novacaine View Post
    JFL @ 44 sets of 10 in a single workout. Garbage volume of peace.
    But shouldn't you do 18 sets per week per muscle? Isn't that maximum adaptable volume?

    Originally Posted by guest89 View Post
    It depends on how hard you're training. It says do 10 reps.

    If someone puts a gun to your head and says do an 11th rep are you going to be killed or can you do an 11th rep? If your training that heavy then its going to take 5+ minutes to recover. If someone puts a gun to your head and says keep doing reps are you going to get 15 reps? 20? In that case you can easily rest 30-45 seconds in-between sets.
    Any idea of how much more than 5 minutes? When should I be ready to go again? I am lifting around an 11 rep max.
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    Originally Posted by WhatifI View Post
    But shouldn't you do 18 sets per week per muscle? Isn't that maximum adaptable volume?



    Any idea of how much more than 5 minutes? When should I be ready to go again? I am lifting around an 11 rep max.
    You're putting way too much faith in the science of this, there is no consensus.
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    Originally Posted by BenMcLeodNZ View Post
    You're putting way too much faith in the science of this, there is no consensus.
    But there's a general ballpark figure, right?
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    Originally Posted by WhatifI View Post
    But there's a general ballpark figure, right?
    No, seriously. I worked it out doing what I do, which is 1 min rests between sets and 5 minutes between exercises. Most people say they do around 2 minutes, but that's bull **** because when you look around at the gym, people don't rest consistently and it's usually 5-10 minutes.
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    Originally Posted by janglingjack View Post
    1 working set crew
    Me too, high intensity/Mentzer type training.
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    Originally Posted by WhatifI View Post
    But shouldn't you do 18 sets per week per muscle? Isn't that maximum adaptable volume?



    Any idea of how much more than 5 minutes? When should I be ready to go again? I am lifting around an 11 rep max.
    I've had better results the past few months doing 10-20 total working sets per workout (4-5 day/week split) than I ever had with higher volume approaches. For main lifts I do one heavy set to/near failure (real failure, not "it's hard" failure) and one hard backdown set with about 10-20% less weight and a few more reps. Then accessory/isolation lifts are pretty minimal and more used for shoulder/joint health than anything else.
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    Originally Posted by 78novacaine View Post
    JFL @ 44 sets of 10 in a single workout. Garbage volume of peace.
    I've read Mike Israetel stuff before and saw him on YouTube, but never actually saw a program. Lmao at doing that 3X per week.


    People are so desperate to mix science, volume and frequency for the so called optimal gains that they are buying into bull**** like this. On paper this kind of routine might seem like it hits all of those key points. IRL its unsustainable and unrealistic for the average lifter to train that way.




    Literally better off doing a typical bro split 5 days per week IMO.
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    Originally Posted by BenMcLeodNZ View Post
    No, seriously. I worked it out doing what I do, which is 1 min rests between sets and 5 minutes between exercises. Most people say they do around 2 minutes, but that's bull **** because when you look around at the gym, people don't rest consistently and it's usually 5-10 minutes.
    I rest consistantly for 2-2.5 mins between my 5x5 main 3 lifts

    Makes fair bit of difference for me

    Accessories I'm alot less strict on rest
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    Originally Posted by guest89 View Post
    Literally better off doing a typical bro split 5 days per week IMO.
    This workout must be bad, because the way I understand it, you absolutely must train every muscle at least twice per week.
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    Originally Posted by BenMcLeodNZ View Post
    Me too, high intensity/Mentzer type training.
    "put on as much muscle as your genetic potential would allow in the fastest time while doing the least amount of exercise possible."

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    Originally Posted by iwant2beswole View Post
    If you’re not dead after doing 12 sets for a body part you’re doing it wrong
    this, and doing 6 sets on one exercise is stupid, if you can do 6 sets of 10, your first 4 sets are probably meaningless and your intensity isnt high enough. IF you want high volume, hit 2 sets of 20+ to failure followed by partials to failure, that should hit volume quota and **** your **** up. , if youre doing a full upper lower split 3x a week you should be hitting only 2-4 sets a muscle group otherwise you're just overtraining and causing more muscle damage(muscle damage is bad, not good) than muscle stimulation and growth.
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