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Using Soreness to Determine Volume

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  • Using Soreness to Determine Volume

    Hi All,

    In a training block where the focus is hypertrophy, can soreness level be used to determine how many sets to add/remove on the next training session? (Assuming RPE is @ 7-8 maybe 9) Example:

    Day 1 - 2sets x 10reps of squats | Results: not sore at all. add 1 set on next session
    Day 2 - rest
    Day 3 - 3sets x 10reps of squats | Results: a little bit more sore but can recover on time for the next session
    Day 4 - rest
    Day 5 - 4sets x 10reps of squats | Results: significant amount of soreness. Remove 1 or 2 sets on the next session
    Day 6 - rest
    Day 7 - 1 or 2sets x 10reps of squats


  • #2
    Originally posted by Tont View Post
    Hi All,

    In a training block where the focus is hypertrophy, can soreness level be used to determine how many sets to add/remove on the next training session?
    I think soreness, when combined with other subjective components that may be a proxy for fatigue such as tightness, motivation to train, energy levels, etc. can be useful for altering programming day-to-day in trained individuals. I think when using something like this it's best done to fine tune the training for the day, but not when pre-determining next week's training. I also think you'd have difficulties measuring "recovery" in your example.

    In practice, I think maintaining volume over the course of a training cycle is preferable and then assessing results.
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