Training Volume and Frequency | Chapter 2: The Fundamentals Series

Such valuable knowledge! thanks Jeff!

Ah ok this makes sense!!! I was thinking it would take forever to complete each workout doing each exercise for 10 sets lol

I prefer push/pull

Might be to late for this to get answered but how can u fit so many sets in a week? I’m trying to have 2 upper body days, a leg strength day and a plyos day (I play a lot of jumping sports) so I don’t know how I can fit 10 sets for quads, calves, hammies and shins

I'm fairly new to structured gym training but I'm interested in it. My question is; isn't 3 sets of pullups and 2 sets of dumbbell rows very little for a full back workout? Seems minimal in my opinion but I'm not arguing against your point as I know you are educated on the matter but I would like an opinion on my following sentence. Most people I know or see at the gym do approximately 9-12 sets per workout (for example 3 sets of dumbbell press, 3 sets of incline, 3 sets of cable flys from top to bottom, 3 sets of reverse) followed by a little isolation - is this too much then? To do this, twice a week with 3-4 days in between? Thanks! :)

The safety aspect and soft tissue fatigue is just so important, I'm a bit of a freak in volume, I could do 5-6 hour workouts as a single super set with close to zero breaks (just settin' up the next exercise, take almost every set to failure and my muscles are fine, but my joints can't take that for any length of time so I resensitizin' the muscles and only marginally overload is what I found to work way better so I still get adaptations, but my strength and endurance isn't so high that my soft tissues can't support the amount of work to get progress

10- 20 rep a weel is good
2x a week better 1x a week
Thanks Jefff

So basically you suggest roughly 20-25 minute workouts 3-4 times a week are optimal volume? When the science doesn't match common sense...

I have been doing your 2.0 program, and I’m confused because you have us do front raises at least once a week, but in the video you say if you do enough bench and shoulders you do not need to do front raise. Could you explain that a bit more to me? Thanks a ton. Love the videos and information

I've been doing 2 sets of each part, every 2nd day. So 4 days a week. I'm a beginner and I feel like i've been struggling to recover, along with needing to sort out my sleep. thanks, Jeff. I'm going to try 3 days a week but 3 sets. It's not quite 10 perhaps, so I may bump it up even though I've increased my reps slightly. I need a consistent plan. Ta.

Is there an updated graph that more accurately reflects volume? On the right side of the chart, Jeff defines volume as (effective) reps x sets x load where as on the left side graph he describes the graph in terms of sets only. How does one know where they are on the curve? Does it feel a particular way? Thanks

What about glutes? So confusing 2 or 3 times a week? If each day has 4 glutes exercises

ngl, the best video i saw on this topic, even though i'm german it was super undestandable and well explained too, now i know what i'm doing

should I add more volume to the lateral delts? because this part of the shoulder is hardly targeted in compounds

Cm fti kr

No such much

Rok bets

another great video - looking forward to hearing more about which exercises to actually do - beginner here

You re a really good teacher! Thank u

How about we stop thinking in "weeks', and instead train when we have recovered from our workouts. Many people find they need 4 or 5 rest from training a muscle group, if they train like a bodybuilder training for hypertrophy..YMMW obviously. Why make the false dichotomy of.tonce or twice a week when you can do every 4 days. Like it makes no fucking sense to do exactly twice per week just because there are 7 days in a week. Some people need less days rest depending on how hard they train etc. I get much better results just follow a plan that allows me to train when I have recovered instead of arbitrarily trying to fit something into a week.

Any particular downsides from doing the number 1 program (4days a week upper/lower) with the rest moved from day 2 to the weekend so theoretically upper-lower-rest-upper-lower-rest-rest??

if anyone who knows more than me could respond to this, that'd be rad. i want to do a kind of half calisthenics bro split mixed with two-day-a-week simple barbell full-body workout.
M: calisthenics back
Tue: full body.
W: rest.
Thu: calisthenics legs and shoulders.
F: full body
Sat: rest
Sun: calisthenics chest.

is this stupid? thx so much

What do you think about this wkout?
(As a teenager)
Basketball
Legs, abs
Chest, Delts, Triceps
Basketball
Back, Biceps
Basketball
Rest

❤❤

How many reps per set?

Very informative. Fantastic ❤‍🔥

What if you do arnold split?

Variants

How much and how often

Volume (the main driver behind hypertrophy. It’s also tied with Progressive overload and prioritization)

What is it? It’s the total work (sets) (reps) (load, the weight)

Flirt with maximum recovery volume (: (approx 20 sets per body part per week)

You can built muscles with minimal effective volume if u r a beginner (approx 10 per body part per week)

The body parts are the big ones, chest, back, quads, glutes, hams and abs/calves

Triceps and biceps and also rear delts with side delts get some cross over with the big muscle groups

(4-8 sets for these for isolation)

You don’t need to isolate the front delts cuz anything you do to hit the chest will incorporate them anyway

How to measure your progress? You are getting stronger

Frequency (how to split that)

Two times per week per body part is optimal

(Split the volume by two)

I am currently doing bodypart, rest, bodypart. So Chest and Triceps, Rest, Back and Biceps, rest etc.

Is that still fine? In your program it is daily, back to back.

Tem que ter cuidado com o número de sets per workout tbm

guess forearms dont exist then huh

So when you say 10 sets a week is that including the warm up sets or 10 working sets

Great vid! How about forearms and traps?

Holy shit he's Canadian

Jeff, What about the antagonist training split?

Ok 6 years after this was posted, I'm here. I'm a new sub. Just started weight training for the first time ever. I did find Jeff through following his fiance's channel Stephanie but man~ this is gold. So incredibly helpful for someone who has no idea and doesn't want to get a personal trainer...

How much cardio do you wanna do with this?

Here in 2024 I love your videos bro!

Legend 💪

This dude has been carrying the fitness industry for years.

Better info than he's giving nowadays.

One of the best series for everyone who gets/is into lifting - even in 2024, when we know a bit more and could update few bits, it’s still extremely informative and definitely solid knowledge to apply. Also 90% of lifters doesn’t need any more knowledge than this to get 90% of their potential gains. 10/10 series, 10/10 person

Praying for your recovery from being your injury.

Thank you daddy Nippard

Going through this series. Such amazing information, thanks!

For the bro split, just do one day full body only major body parts🤷‍♀️

Jeff I think we both know if we're doing anything, we're doing it on an elite, highly competitive level 🤙

This was really helpful! It cleared the training frequency confusion for me.

Incredibly grateful for the sober nature of your content. No gimmicks. Pure facts. Exactly what I’ve been looking for to progress my skills.