Does the total amount of volume/load/working sets need to vary depending on the adaptation I am working for?
Huberman Lab doesn't have specific information on varying the total training volume based on different adaptations. If you have other questions or need information on a related topic, feel free to ask!
RELATED QUESTIONSHow many working sets should I be hitting every week for each adaptation?
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The number of working sets you should aim for each week varies based on the specific adaptation you are targeting. Here are some general guidelines:
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Strength:
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Hypertrophy (Muscle Growth):
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Muscular Endurance:
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Speed and Power:
- Requires working with sub-maximal weights but moving them quickly.
- Use the 3-5 protocol: 3-5 exercises, 3-5 sets per exercise, and 3-5 reps per set with 3-5 minutes of rest.
- Ensure high intent and maximal effort during each movement 2.
These recommendations provide a foundation, but individual responses may vary, so it may be beneficial to adjust based on personal progress and recovery 6 7.
RELATED QUESTIONS-
How many working sets for strength adaptation?
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For strength adaptation, here are the main recommendations:
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Repetitions and Intensity:
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Number of Sets:
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Frequency:
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Rest Duration:
These guidelines help ensure adequate recovery while maintaining the necessary intensity to promote strength gains. Adjustments might be required based on individual recovery capacity and overall training load.
RELATED QUESTIONS-
How many working sets for hypertrophy?
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For muscle hypertrophy, the optimal number of working sets per muscle group per week generally falls between 10 and 20 sets, with the sweet spot often being around 15 to 20 sets 1 2. Here are some additional details:
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Volume and Frequency:
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Repetitions:
- Focus on the 8 to 15 reps per set range for most of your hypertrophy work. This range is considered highly effective for muscle growth 3 4.
- Occasionally, including sets with higher repetitions (up to 30) can also be beneficial but maintaining focus and intensity can be challenging at those high rep ranges 2.
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Intensity and Failure:
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Counting Indirect Work:
- Do not count indirect activation (e.g., biceps during back exercises) towards the total sets for a specific muscle group. Focus on primary and secondary movements for more accurate volume calculations 6.
Thus, structuring a hypertrophy program around 15-20 sets per muscle group per week, with most sets in the 8-15 rep range, and managing intensity to avoid overtraining can yield optimal results.
RELATED QUESTIONS-
How many working sets for endurance?
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For muscular endurance, outlines a protocol involving 3 to 5 sets per exercise, with repetitions ranging from 12 to 100 per set. A more practical rep range for most people is between 12 to 25 repetitions. Rest periods should be between 30 to 180 seconds, depending on the intensity and type of exercise performed 1.
Additionally, and suggest training 3-4 times a week due to the lighter load and low volume involved, which helps avoid extensive soreness and allows frequent sessions 2.
Key Points:
- Sets and Reps: 3 to 5 sets of 12 to 100 reps (practical range: 12-25 reps).
- Rest Periods: 30 to 180 seconds.
- Frequency: 3-4 times a week.
Exercises like push-ups, planks, wall sits, and various anaerobic activities like intense cycling or air squats can all contribute to muscular endurance 3.
RELATED QUESTIONS