I am currently counting my total sets per week as my overall volume (each set from RPE 6-9) with rep ranges from 6-10 on each set.
I was wondering if a set 4 reps with rpe of 8 is the same as a set 8 reps with rpe of 8 is the same in terms of muscle growth?
Is that the same amount of “volume”? that would generate the “same” amount of muscle mass or would you rather want someone count their reps per week as total volume?
New question:
Could I complete my sets with ramping reps? Meaning I would do a set starting from 6 with a weight of 60kg and continue with that weight till I reach 12 reps with that weight and then increase my load? Is this a good way to approach training?
This is a followup to the earlier question of what do you count as volume? Is this “ramping up” approach increasing my volume or is it just a form of peridiozation?
Hope you understand this text!
1 week: 12 sets
2 week 14 sets
3 week 16 sets
Rince and repeat until I stop progressing and increase the amount of sets. Is this just dumb?
I think that 4 reps probably drives a similar amount of hypertrophy as 8 reps over a single set in addition to their being a large inter-individual variance in how someone responds. That said, I don’t see the need to focus on a single rep range to the exclusion of others in a training plan.
Could I complete my sets with ramping reps? Meaning I would do a set starting from 6 with a weight of 60kg and continue with that weight till I reach 12 reps with that weight and then increase my load? Is this a good way to approach training?
You could, but I don’t think that’s a great way to program for hypertrophy or strength.
This is a followup to the earlier question of what do you count as volume? Is this “ramping up” approach increasing my volume or is it just a form of peridiozation?
I counts reps x sets as volume. If you’re doing more reps and the same number of sets, that’s increasing volume, sure.
There are a lot of other variables in play with respect to your question about increasing sets, e.g. average intensity, exercise selection, etc. I don’t think you need to increase sets each week to see results.
Since you said “You don’t need to focus on a single rep range” I thought that If I could add some of this lower rep work into my own program and count my hypertrophy volume as “sets” meaning reps over 6 and under 30 and then count my intensity work as total reps? Say I would do 14 “hard sets”, which is is RPE 7-8 and 20-30 total reps for workloads at 5 reps and under? These 5 and under reps are done at RPE of 6 7 8 like mentioned in the bridge. In essence I would be using two metrics to count my total volume, 1 coming as total sets for week and another as total reps for reps under 5.
Is this okay? Or would you want someone just count their total reps by that sets x reps like you mentioned before? I feel like the sets makes it more simplistic for me.
Thank you so much if you still look at this thread and can answer this question.
