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Discussion on: What's the right amount of weightlifting volume (for your discipline?)

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rcoundon profile image
Ross

My experience is that an abbreviated style of training which has far less volume than almost anything you'll see promoted by fitpros and magazines (online and in print) is far more effective for strength and muscle size over the long term. It's also time efficient.
The focus is getting stronger in basic compound movements.
For anyone from beginner to intermediate, most likely beyond, training full-body, twice per week. Take 1 or 2 sets (or equivalent with myo-reps - see below) close to failure in a rep range between 5 and 15 and consistently add weight to the bar over time.
Personally, I start at a weight that means I fail around 5 reps, work up to 12 reps over a few weeks, then add weight to the movement.
My training is weighted parallel dips, weighted chin-ups, trap-bar deadlift and lateral raises (yeah, maybe I'm vain) twice per week. The trick is to learn what real failure is like, most get nowhere near.
I also use myo-reps/rest-pause after the main working set - 25s rest, 2 or 3 more reps, repeat 4 times.
That's it, simple, fast, effective but volume by most measures is quite low.

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lee profile image
Lee Wynne

Great insights and advice Ross, love the diversity of approaches here

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rcoundon profile image
Ross

Thanks, this approach has gotten me to 10 reps with a weighted vest of 48kg for parallel dips at a bodyweight of 77kg. It's worth reading the work of Stuart McRobert (like his book, Brawn published in '91) for a background to the abbreviated style of training. It's basically how people trained before the proliferation of steroids.

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rcoundon profile image
Ross

Should mention, I use a Kensui Fitness weighted vest, fantastic piece of kit that you can load plates on to. I have no affiliation with the company, it's just a really good product.

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lee profile image
Lee Wynne

Thanks Ross, had a look, very interesting - which one did you go for?

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rcoundon profile image
Ross

I was an early adopter so the one I have is a bit of a hybrid but it's effectively the Max

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lee profile image
Lee Wynne

That would make a good post 😎