I have been training with a lot of volume recently with every set to failure, my strength on some movements hasn’t been going up though(dumbbell press). Should I maybe knock a few sets off? Does lower volume increase strength? Although my main goal is to put on size but obviously strength should be coming with size. Basically I seem to be recovering well from high volume high intensity that most of my lifts are increasing just dumbbell press that isn’t really. The main question is that is high volume the answer to muscle growth as long as your intensity is high and your recovery is good?
Volume
- Thread starter joss443
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Greedy Ben
Top Contributor
Are we talking seated DB Press here?
Yes volume and strength are related, you'd be better at building strength using lower reps/lower volume. Maybe a deload week before this would be a good idea by the sounds of it. You need to change things up now and then imo.
Try OHP either standing or sat on a flat bench for 6-8 wks and aim to get stronger, then go back to the db press etc.
Yes volume and strength are related, you'd be better at building strength using lower reps/lower volume. Maybe a deload week before this would be a good idea by the sounds of it. You need to change things up now and then imo.
Try OHP either standing or sat on a flat bench for 6-8 wks and aim to get stronger, then go back to the db press etc.
Richard Dick
Top Contributor
There's a million different approaches but if you're not progressing a lift it's generally either not enough stimulus or inability to recover. When you start out those two extremes are very far apart, and as you get stronger and bigger they get closer and closer until the point where you need to periodise your training into blocks (or just blast more gear). "Lots of sets till failure" only works for so long (unless you're a genetic specimen and/or use a lot of gear).
If you want a quick fix, try deloading, rotating in a different lift for a while, add accessory work for your weak point or do some simple planned progression rather than just lifting until failure.
If you want a quick fix, try deloading, rotating in a different lift for a while, add accessory work for your weak point or do some simple planned progression rather than just lifting until failure.
Reacher
Moderator
my thoughts from what you've posted is too much volume.
for a while you can hammer volume and taking every set to failure but recovery is key in progression. Everything you do eats into recovery.
what's your workout look like ?
how many exercises, how many sets how often you working out ?
for a while you can hammer volume and taking every set to failure but recovery is key in progression. Everything you do eats into recovery.
what's your workout look like ?
how many exercises, how many sets how often you working out ?
On my chest and back day I will do 8 exersices, 4 chest and 4 back, 1 warm up set and 3 working sets on each exersice. The thing is even though it is quite alit of volume I am still progressing in every lift except the incline dumbbell press so maybe I just replace the exercise for a while and come back to it.
3 working sets? With what sort of weight?
Reacher
Moderator
why weight ?
Why not weight? If hes using 60kg for 3 working sets for example not hugely taxing. If hes using 180kg for 3 working sets different ball game
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Reacher
Moderator
completely relative mate, 180kg for you, but none of us know what heavy for him or each other for that matter.
I get your point btw it's just that weight is subjective to individual.
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Richard Dick
Top Contributor
Would be better to know how much he's lifting as a percentage of his 1rm or something, absolute weight isn't going to tell you much as reacher said.
The stronger you get the harder it gets to recover though, you're right that it's a lot easier to recover for a guy that can only lift 3x10 at 60kg than a guy that can do the same at 180kg.