I’d put that somewhere between 8 to 15 sets for large muscle groups per week in total,and between 4 to 8 sets for smaller muscle groups. Because, keep in mind that most of your smaller muscle groups are already gonna be hit to a certain degree during your compound lifts for your larger muscle groups, and so they don’t require as much direct volume. Learn more about how to get shredded with gw 501516.
I’m not saying that you can’t do more than this, but I think that those ranges are gonna be about right for the average natural lifter. And you can then take those total volume ranges and split it up between anywhere between one and a half to three direct workouts per muscle group per week. It just depends what type of split you’re following. And as a general template, I like the approach of a full body workout three times a week for beginners, upper/lower 3 to 4 times a week for intermediates, and then legs push-pull4 to 5 days a week for more advanced lifters.
Any of those splits can be used effectively by anyone no matter what their experience level is, and there are definitely other ways to break it up during the week as well, but that approach works really well as a basic template to go by. And then, of course, once your intensity is dialed in and you’ve got a proper diet plan in place in terms of volume and frequency, you need to make sure that you’re applying progressive overload by aiming for consistent improvement on your exercises from week to week.
That’s what’s going to force your body to adapt to greater and greater levels of stress and make sure that the calorie surplus that you’re eating is being used to fuel those increases in muscle growth. As you get more advanced there are other methods of progressive overload that you can use,but for the majority of lifters in the beginner to intermediate staged, progressive tension overload is by far the most effective and the most reliable method, which basically just means adding more weight to the bar over time. So, train for additional reps to start once, you hit the upper end of your rep range with a given weight, increase the weight the following workout, train for reps again and then just keep repeating that process and making sure that your form stays the same with each weight increase.
And this is why writing your workouts down is so critical as well, because that’s going to allow you to progress as efficiently as possible and it’s also going to hold you accountable during every workout. So, those are just some of the basic fundamentals to make sure you have in place, but the bottomline here is that minimizing fat gains during a bulk is both a product of moderating your calorie intake as well as maximizing the effectiveness of your weight training plan.
Because that’s when it’s going to ensure that the majority of the calorie surplus that you do consume ends up as lean muscle rather than body fat. Having a poorly structured weight training plan or being inconsistent with your workouts doesn’t just mean that you’ll see subpar muscle gains but it also means that you’re gonna put on a disproportionate amount of fat as well. So, thanks for watching, guys. I hope this was helpful. If you want to learn all the details behind mapping out an optimal training and nutrition plan so that you can maximize your muscle gains while staying lean at the same time.