RoidsNet Forum

When it comes to natural muscle growth, the relationship between volume and recovery is a fine line. Many lifters follow high volume routines designed for enhanced athletes without considering the systemic fatigue. Effective high volume for natties requires a gradual ramp up. Focus on total weekly sets per muscle group, keeping them between 10 to 20 sets. Going beyond this often leads to diminishing returns and potential overtraining. How are you guys balancing heavy compounds with the extra fluff work?

I usually stick to the lower end of that range for legs. If I do 20 sets of quads in a week, I am absolutely toasted. I prefer high intensity and moderate volume.

Does this include warm up sets or just working sets? I find that counting warm ups makes me feel like I am doing more than I actually am.

Working sets only mate. Warm ups are just to get the blood flowing and the CNS ready. If you count them toward your volume, you are under training for sure.