difference between same total reps for different sets, and is this enough volume?

Training Q&A [Moderated]
1

Hey Doctors! I hope you’re having a great day.

I was no longer making progress in the 5x5 because I thought I could run that program forever and volume was not really a thing,But I learned from you Doctors and added volume to my workout.
I was doing 5x5 squat deadlift OH press and pendlay row, I don’t bench because of the wrist pain, the bars in my gym (they are technogym 8.5kg barbells) are not thick enough to do a power grip,I don’t have pain in the overhead press but I can’t bench because of the palm and wrist pain(it’s probably tendonitis but why I don’t have pain in overhead press strangely, I don’t know). I overhead press every workout because I don’t bench press.

(don’t have to answer the question marks here)
So I switched to 3x5 (my deadlifts stay 1x5 of course) and I added 3x8-12 leg extensions to my squats, 3x8-12 side raises and 3x8-12 machine overhead press for my OH press Romanian Deadlifts 3x8-12 for my deadlifts (Should I switch this to 3x5-10 to go heavier? since we do deadlifts heavy don’t we?) and cable rows 3x8-12 for my pendlay rows.
I also do GPP days 2 days a week work my back and arms and do a little farmers walk on the gpp days, cardio too of course.
and for the days I deadlift and not row, I added 3x8-12 barbell rows for extra volume.

Questions:

1) how does this look is it enough volume?

2) what is the difference between doing more or less sets for the same total reps? what is the point of doing 4x6 compared to 3x8 or 6x4?

I kept the questions low this time you don’t have to answer every question mark, I just have to know is it enough volume and difference between doing the same total reps for different amount of sets.

you don’t have to watch this but in case you’re interested:
I listened to the NSAIDS podcast, but I don’t think I need drugs to fix my condition, there is no research suggesting that diet is the cause of arthiritis symptoms, but if you watch this 30 minute video Link removed of joe rogan and jordan peterson talking about how his daughter that had many joint replacements by the age of 19 now has no symptoms because she changed her diet. I guess we don’t need research for everything, for example I figured out you don’t even need vitamin c if you don’t consume carbonhydrates. which is why the peterson family doesn’t get scurvy with a full carnivore diet(not even greens)

2

E,

A) Your program does not look like something we’d recommend, as it’s a hodge podge of SS and some self-guided bodybuilding stuff. I don’t particularly like this approach. I would just change programs.

  1. No way to know from the outset and there aren’t enough variables to tell.
  2. Different adaptations from different rep ranges with respect to strength and strength endurance, but hypertrophy outcomes are the same.
    B) Jordan Peterson and his daughter’s views on diet are some of the most ridiculous things ever uttered into existence.
1 Like
3

Thanks a lot for the answer Doctor Jordan.
I don’t really know many programs which program should I do ?
I currently can squat 3x5 82.5kg 3x5 overhead press 42.5kg and deadlift 135kg I weigh 68kg.
Should I just copy the program you guys made for Alan when he was on 5/3/1?

4

We have a number of free programs on our website in addition to many templates. We’d recommend The Beginner Prescription to start.