How do you know when your volume is too high without any pains?

[Animal2692]

I hate ppl xD.. It's miserable.

After the 3rd lift I'm fed up and have no desire to do more of the same.. Plus there is only so much volume you can do in one session.

Even if its framed as squat/bench/dead days.. I still have to do other stuff. Splits are just for people who can't manage fatigue... or drink juice.

I learned something new...I used to think only the amount of volume you do per muscle group is what's important. But that doesn't make any sense because stress is stress. If I do an upper day and then do an hour of HIT cardio afterwards or on my rest day, it's gonna take a toll

[Animal2692]

If you're going to do 6 days do a PPL. You don't have the volume in your leg workouts to justify 3 lowers, so it fits better if you're keeping your workout similar-ish to what you're doing now.

Technically my upper days only have more volume due to more muscle groups but if you compare chest and back to legs alone, it's the same amount of volume. I threw in some machine crunches on my lower day. Figured some ab work is going to be better than no ab work. I see no point in doing shrugs and forearm exercises when you've got rope hammer curls, rows, face pulls, lateral raises, db press.

[Filmbuff81]

I hate ppl xD.. It's miserable.

After the 3rd lift I'm fed up and have no desire to do more of the same.. Plus there is only so much volume you can do in one session.

Even if its framed as squat/bench/dead days.. I still have to do other stuff. Splits are just for people who can't manage fatigue... or drink juice.

First time I’ve had to completely disagree with you in regards to something lol.

Making that last broad generalization is just factually inaccurate and intellectually dishonest.

But I still think you’re cool lol.

[Animal2692]

How did the circus guys from the 1800s get so jacked, and more so than today's vast majority of natty lifters? Bobby Pandour born in 1876 is one of my top idols

[Filmbuff81]

How did the circus guys from the 1800s get so jacked, and more so than today's vast majority of natty lifters?

Lol what? They are not more jacked.

Maybe the fact they have higher BF makes it appear they are.

But either way lifting lots of weights, manual labour jobs, eating like their lives depended on it would help.

Natty pros today are pretty huge.

[Animal2692]

Lol what? They are not more jacked.

Maybe the fact they have higher BF makes it appear they are.

But either way lifting lots of weights, manual labour jobs, eating like their lives depended on it would help.

Natty pros today are pretty huge.

Maybe it's because I just hardly believe many of today's physiques that I see except for a just a few. And then there's just something about old black & white photos. Eugene Sandow and Bobby Pandour for example look like absolute monsters IMO. But I look mostly at 1800s early 1900s physiques just to be safe and have the right expectations

[Filmbuff81]

Maybe it's because I just hardly believe many of today's physiques that I see except for a just a few. And then there's just something about old black & white photos. Eugene Sandow and Bobby Pandour for example look like absolute monsters IMO. But I look mostly at 1800s early 1900s physiques just to be safe and have the right expectations

Sandow was under 5’9”

And pandour was like 5’6” so of course they look super jacked.

[MyEgoProblem]

First time I’ve had to completely disagree with you in regards to something lol.

Making that last broad generalization is just factually inaccurate and intellectually dishonest.

But I still think you’re cool lol.

I did have a winky face in there but I'd got wiped on edit and I seem to have not drawn a manual ;-p was a very obviously facetious comment...

But splitting a routine certainly is the first thing most people do when they can't program well and Manage fatigue. 'I can't recover and/or this takes me too to do with my modifications, so I've split like this instead'

I stand by statement that ppl is absolutely ****ing miserable to run

And you are doing this Internet thing wrong... If you disagree with other peoples preferences you're meant to start a beef mate.. And challenge them to boxing or say mean things..

[Animal2692]

Sandow was under 5’9”

And pandour was like 5’6” so of course they look super jacked.

I'm 5'8" so what is it they call us...manlets?

[air2fakie]

I did have a winky face in there but I'd got wiped on edit and I seem to have not drawn a manual ;-p was a very obviously facetious comment...

But splitting a routine certainly is the first thing most people do when they can't program well and Manage fatigue. 'I can't recover and/or this takes me too to do with my modifications, so I've split like this instead'

I stand by statement that ppl is absolutely ****ing miserable to run

And you are doing this Internet thing wrong... If you disagree with other peoples preferences you're meant to start a beef mate.. And challenge them to boxing or say mean things..

I think the self-awareness in your username gives you a pass on anything you say that might be a little off.

[MyEgoProblem]

I think the self-awareness in your username gives you a pass on anything you say that might be a little off.

Wonder what the reaction to my other would be.. 😂

Badattitudecoomsloot.

[sooby]

First time I’ve had to completely disagree with you in regards to something lol.

Making that last broad generalization is just factually inaccurate and intellectually dishonest.

But I still think you’re cool lol.

i don't think he's exactly wrong though lol ... the idea of your typical body part splits came from faulty knowledge at the time and misconceptions of how muscle building and recovery worked, and was being pushed in magazines since the american intrigue with Arnold and bodybuilding in general. perhaps it was best for mr olympia competitors, but I think we all know the creatine impacts muscle building and recovery capacities hence why such splits may perhaps have been better for them. and people took their words as gospel. basically the age of ignorance still persists and these same myths are still perpetuated to this day, despite internet. not gonna say it was all wrong, as the saying goes they are either decades ahead or decades behind the times in regards to certain "truths".


hell, people still think Arnold and Ronnie Coleman are natty lol. some things deserve to die, I think one of these being the obsession with splits coming from those prominent magazines and bodybuilders.

[Animal2692]

Serious question, don't wanna make a new thread for it.

Since total volume is more important than the type of split, how does total volume for a specific muscle or muscle group compare to the total volume for everything else including said muscle group? I'll use the chest as an example. Does adequate chest volume but way too much volume for everything else equate to way too much chest volume and adequate volume for everything else as far as chest gains/benching progress goes? Better yet, to what extent does volume for everything else impact progress for an individual lift or muscle group?

[Filmbuff81]

I'm 5'8" so what is it they call us...manlets?

Manlet is Jeff Nippard.

You’re just a tweener I guess.

[Filmbuff81]

I did have a winky face in there but I'd got wiped on edit and I seem to have not drawn a manual ;-p was a very obviously facetious comment...

But splitting a routine certainly is the first thing most people do when they can't program well and Manage fatigue. 'I can't recover and/or this takes me too to do with my modifications, so I've split like this instead'

I stand by statement that ppl is absolutely ****ing miserable to run

And you are doing this Internet thing wrong... If you disagree with other peoples preferences you're meant to start a beef mate.. And challenge them to boxing or say mean things..

Hahhaa ok fair enough. It just seemed so out of bounds.

I don’t disagree some people split volume needlessly; however, I shall stand by any split works and the differences for a casual lifter will be negligible over the long haul if they actually are consistent.

I’m just indifferent to splits and just think people should run what they enjoy within reason, such as, ensuring adequate volume for all body parts.

[Filmbuff81]

Serious question, don't wanna make a new thread for it.

Since total volume is more important than the type of split, how does total volume for a specific muscle or muscle group compare to the total volume for everything else including said muscle group? I'll use the chest as an example. Does adequate chest volume but way too much volume for everything else equate to way too much chest volume and adequate volume for everything else as far as chest gains/benching progress goes? Better yet, to what extent does volume for everything else impact progress for an individual lift or muscle group?

It doesn’t mean too much chest volume, but it can mean too much systemic volume that causes recovery issues across the board.

Splits are just a means to divide the volume into recoverable doses.

[ECGordyn]

Serious question, don't wanna make a new thread for it.

Since total volume is more important than the type of split, how does total volume for a specific muscle or muscle group compare to the total volume for everything else including said muscle group? I'll use the chest as an example.

Does adequate chest volume but way too much volume for everything else equate to way too much chest volume and adequate volume for everything else as far as chest gains/benching progress goes?

No, not too much chest volume, but rather not enough total recovery.

Better yet, to what extent does volume for everything else impact progress for an individual lift or muscle group?

It affects it by taking away recovery.

Replies in bold. SRA principle. Stimulus/volume is balanced by Recovery for the ideal Adaptation.. Recovery is a whole body thing involving several variables: nutrition, sleep, rest, stress level, and more, including stimulus/volume for all your other lifts.

[Animal2692]

Replies in bold. SRA principle. Stimulus/volume is balanced by Recovery for the ideal Adaptation.. Recovery is a whole body thing involving several variables: nutrition, sleep, rest, stress level, and more, including stimulus/volume for all your other lifts.

I see. But what would get me is the fact that muscle damage is localized even though recovery is a whole body thing so I never really bothered with looking at it as a systemically. Because for example if you do like 30 hard sets a week for your chest and nothing else at all for any other muscles, that too destroys progress for chest alone, no? If it's not the systemic fatigue that gets you, it's the amount of muscle damage. I mean, what would really happen if someone only hit their chest for an insane amount of weekly volume? Would they make better chest gains because they're reducing systemic fatigue from hitting anything else?

[Filmbuff81]

I see. But what would get me is the fact that muscle damage is localized even though recovery is a whole body thing so I never really bothered with looking at it as a systemic thing. Because for example if you do like 30 hard sets a week for your chest and nothing else at all for any other muscles, that too destroys progress for chest alone. If it's not the systemic fatigue that gets you, it's the amount of muscle damage

Well not necessarily.

If allllll you did for exercise was chest and literally nothing else you’d probably adapt and make progress.

5 sets a day of varying reps and intensity wouldn’t really kill you the way you think it will.

Edit; at some point you get diminishing returns, but technically to a point you’ll make more gains.

[Animal2692]

Well not necessarily.

If allllll you did for chest and literally nothing else you’d probably adapt and make progress.

5 sets a day of varying reps and intensity wouldn’t really kill you the way you think it will.

Edit; at some point you get finishing returns, but technically to a point you’ll make more gains.

Damn, that's crazy. I know no one's going to actually do that but I have these sort of questions pop into my head because I learn one thing which then leads to another question lol

[air2fakie]

I see. But what would get me is the fact that muscle damage is localized even though recovery is a whole body thing so I never really bothered with looking at it as a systemically. Because for example if you do like 30 hard sets a week for your chest and nothing else at all for any other muscles, that too destroys progress for chest alone, no? If it's not the systemic fatigue that gets you, it's the amount of muscle damage. I mean, what would really happen if someone only hit their chest for an insane amount of weekly volume? Would they make better chest gains because they're reducing systemic fatigue from hitting anything else?

30 hard sets for chest is likely more than optimal for most, but hardly insane.

[Filmbuff81]

Damn, that's crazy. I know no one's going to actually do that but I have these sort of questions pop into my head because I learn one thing which then leads to another question lol

I meant diminishing returns.

But anyway yeah you can progress with lots of sets, but Goodluck recovering over the long haul and or not getting injured.

As a theoretical thought experiment it’s fine but as a practical application it would be pretty funky.

[MyEgoProblem]

Hahhaa ok fair enough. It just seemed so out of bounds.

I don’t disagree some people split volume needlessly; however, I shall stand by any split works and the differences for a casual lifter will be negligible over the long haul if they actually are consistent.

I’m just indifferent to splits and just think people should run what they enjoy within reason, such as, ensuring adequate volume for all body parts.

Pplppl is still miserable 😘👌

[Xpiro]

Pplppl is still miserable ������������

I enjoy the PP(L) part of my ULPPL more than the U(L) part (bc what differentiates L from L really), and I would love to do PPL if only there were 8 days in a week.

[air2fakie]

I enjoy the PP(L) part of my ULPPL more than the U(L) part (bc what differentiates L from L really), and I would love to do PPL if only there were 8 days in a week.

Your workout “week” can be however many days you want. Doesn’t need to be a 7-day schedule.

[MyEgoProblem]

I enjoy the PP(L) part of my ULPPL more than the U(L) part (bc what differentiates L from L really), and I would love to do PPL if only there were 8 days in a week.

Weird ****** xD jk

But its all preference.. Can't hate on opinions that don't effect me..
I just can't see the appeal at all...

Your workout “week” can be however many days you want. Doesn’t need to be a 7-day schedule.

All of this!

Our bodies don't run on the gregorian calendar! They run much closer to by hours.

We only program and recommend weekly frequency because that's how it's easiest to work around real life. And that some people prefer set days

Definitely Stretch your "week" I'd that fits better..

[health4life24]

Volume is an individual thing. What may seem “high” or “too much” for one person could be another person’s warmup.

High volume and low volume could mean different things to different lifters.

Likewise what is achievable naturally is going to vary for each individual as there are various factors that come into play.

Use the amount of volume that produces the results you specifically are looking for. What someone else is doing for volume doesn’t apply to you.

[Xpiro]

Your workout “week” can be however many days you want. Doesn’t need to be a 7-day schedule.

Problem is that the rest of life runs on a 7 day schedule :/

I could in theory run a 6 ppl with 2 rest days per “week” but then everything would perpetually be pushed back. MTW(rest)FSS(rest) -> TWT(rest)SSM(rest) W.... etc. etc. So the rest of my life is inevitably impacted by the instability. In general I’m a person who exists better with a static schedule.

[Filmbuff81]

Problem is that the rest of life runs on a 7 day schedule :/

I could in theory run a 6 ppl with 2 rest days per “week” but then everything would perpetually be pushed back. MTW(rest)FSS(rest) -> TWT(rest)SSM(rest) W.... etc. etc. So the rest of my life is inevitably impacted by the instability. In general I’m a person who exists better with a static schedule.

I mean you could just run a 5 day “full body”

With the amount of leg work you do, it could be beneficial to spread it over the whole week.

[Xpiro]

I mean you could just run a 5 day “full body”

With the amount of leg work you do, it could be beneficial to spread it over the whole week.

lol maybe but I only hit the gym for 2 days of legs and do everything else at home, because of reasons.