Totally agree. I used to train my chest 20-25 sets a week with a few heavy bench presses and a bunch of accessory work with 10+ reps each. Then I started just to train for strength in all my exercises, not just heavy bench presses. I was doing like 3x3 or 4x3 DB inclines, weighted dips, decline etc and even tho my total “volume” was lower, my chest blossomed as a result and i got a lot stronger too in a pretty short amount of time. Having every rep being highly stimulating really helped me. Myofibrillar hypertrophy is way more effective long term for noticeable muscle growth and strength gains than sarcoplasmic hypertrophy IMO. And you save a bit of time in the weight room since you’re doing less overall volume lol
@etimezz
3 ай бұрын
Not giving a fuck about volume completely changed my training for the better.
@elvismora7378
27 күн бұрын
I am thinking about changing my high volumen high intensity training to low high intensity training but I don't know how. Could you give me an example pls?
@etimezz
27 күн бұрын
@@elvismora7378 something really simple I ran for awhile was doing one lower body compound exercise and one upper body compound exercise per day for 4 days a week. Mixed up different non traditional approaches to sets/reps, like emoms and giant sets. So spending like 10-15 minutes on each exercise. Will has two videos on how to train with limited time, you should watch those.
@signs80
4 күн бұрын
The problem is that people seem volume only as the single tactic to get bigger. You do phases of high volume followed by phases of lower volume and high intensity to increase strength. If you don't switch to higher intensity to drive strength adaptations with the new muscle you have, then you will not grow as fast because at the end of the day the extra strength from a high intensity block will allow for higher weights when you switch back to a volume phase.
@mattepac
2 жыл бұрын
Respect the granular approach, context can't be discounted. We could still call all of what you say "volume" in the broadest sense, and add layers to the concept in a onion-like fashion to suit the needs and understanding of all stages of the training journey. Nice take, and impressive lifts!
@willratelle8027
2 жыл бұрын
Thank you 👊
@Jtking3000
Жыл бұрын
Agreed, I always think "Why?" when I see people comparing volumes between different exercises and reps ranges and it comes across as meaningless. Even worse when I see people like Mike Israetel talk about things like maximum recoverable volume or minimum effective volume, as if you can quantify those with any accuracy.
@willratelle8027
Жыл бұрын
bingo
@frostedflakes55
Ай бұрын
Eh you should atleast have a decent understanding of the amount of high intensity sets that you can safely recover from in terms of your CNS, muscles, and ligaments. You can't walk around acting like you can just do 10 sets of heavy deadlifts, sprints, and power cleans everyday of the week.
@louie5774
2 жыл бұрын
Sensational as always
@KwisBwown
Жыл бұрын
channel is actually sensational
@cechgyt8336
4 күн бұрын
Thank you! I was very helpfull I would been keen to watch more short video of you like this ! The longer one > (my attention spam) x (intensity of the brain power developed to ingest the brilliant subtle idea you provide)
@casparbosch5615
Жыл бұрын
Volume is relative. 10 squats can be a lot if they are heavy enough. Some people breeze through 50 push ups, which is considered a high amount for hyperthrophy. 10x1 on snatch is a lot imo, but only 10 reps total. So just lift the way feels best.
@JBravoRebel
13 сағат бұрын
I think weight x reps x sets as a total overall is a decent measure to quantify, albeit not super accurate. I "feel" a harder w/o when I sum up and have 5K lbs versus 10K or 15K.
@geopwr5077
2 жыл бұрын
Great topic. Great advice. 🏋️♂️
@Oi-mj6dv
8 ай бұрын
Wiser words cannot be spoken
@christopherseat9871
Жыл бұрын
Good topic. HAPPY FRIDAY Will. Have a wonderful WEEKEND!!
@jfitness432
Жыл бұрын
It’s simple, it comes down to rest and recovery and so many variable affect your body’s stress level. People must take a more holistic view of their health and look at sleep first and foremost because this will have a systemic downstream effect in everything you do from a cognitive, emotional, and physiological perspective. Are you eating enough to recover from your workouts? Have you experienced a traumatic event like the loss of a loved one, pet, financial stress, job loss, etc. I think almost everyone with a real job, kids, everyday stresses like commute, pain in the ass boss, etc would benefit from 3-4 days in a gym of 35-55 minutes doing strength training consisting of 12-16 good sets and taking a deload very 3-4 weeks. Strength training doesn’t raise cortisol in the same way that jogging for an hour does, and add explosive work in warmups like sprints jumps and throws
@josephparkes6412
Жыл бұрын
Alan thrall has a video talking about volume as sets and average intensity of sets. Candito also says that for sets of less than 7 he counts reps and for reps above that he counts sets
@willratelle8027
Жыл бұрын
Yes that’s part of my point
@TheStrengthClassroom
2 жыл бұрын
0:49 is a great exercise
@Greekgod64_69
Жыл бұрын
Total time under tension…. For body building is essential. Strength training not so much
@danielwarren3724
2 жыл бұрын
Haha I had my sound off and thought this was hilarious
@antonpohrebniak
2 жыл бұрын
Hey Will, I started to do some Oly on my Lower body days for the past 3-4 weeks not so big loads for now but new stimulus for me, I feel like my UB sessions has slowed down in progress due to delts, upper back and rotator cuff fatigue. Do you suggest to reduce volume on UB days or keep grinding through it until muscles adapt to a new volume? Thx a lot! Getting ready for Oly Hoss😄🏋️♂️🐎
@willratelle8027
2 жыл бұрын
I would suggest to just keep grinding through it
@antonpohrebniak
2 жыл бұрын
@@willratelle8027 got you! Thank you very much! ❤💪🏻
@DefendJesusCrown73
7 ай бұрын
6 hard sets is he magic number. I've done 10, I've done higher which is a terrible idea for me. I've done 3. 6 is good for me
@thebigkatjh
2 жыл бұрын
Dude, I love the concept but how would you program under the model. Say I’m squatting, I want to hit a certain weight for reps, just do, for example, build sets of 3 until a weight feels hard but effective , then keep doing until the bar is moving /feels slower?
@willratelle8027
2 жыл бұрын
Yeah you could do something like that. I have made some other videos on the topic that you could check out too. And I go into more detail in The Hoss Project. www.w2performance.com/product-page/the-hoss-project
@hunterupton5809
2 жыл бұрын
More variables more fun :D
@m.g.8897
Жыл бұрын
TY will
@mmattcu
2 жыл бұрын
Hey Will, have you looked into any info from Mike Tuchscherer and Reactive Training Systems? They're powerlifting-focused, but I think you'd be a fan. Great vid as always.
@willratelle8027
2 жыл бұрын
Yes I’m familiar with Mike, he’s a great resource.
@walkermartin9811
Жыл бұрын
amazing man
@Swoledier
7 ай бұрын
Sir if you will choose between the normal plyos and deep range plyos. What will improve athleticism more?
@angrygoldfish
9 ай бұрын
The volume studies are kinda whack really. 20 sets of heavy squats and split squats to RIR 0 is not the same as 20 sets of leg press and leg extensions to RIR 3. That's a completely different stimulus while being the same amount of quad volume.
@chrissmith982
2 жыл бұрын
Hell yes. Amen!
@RockyBalboa921
2 жыл бұрын
I love it!
@gman0805
2 жыл бұрын
interesting commentary - other than qualitative means (did this require intent?) are there any quantitative means (bar speed, training density, etc) that can be used to manage the effective reps method?
@willratelle8027
2 жыл бұрын
Yes I think bar speed can be used. I have made a video on that in the past if you want to check it out
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