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Raw numbers on average Counting Early Work/BP Game Days Ground balls per week: MLB- 350-450 Per week Minor League-450-550 Per week College- 250-350 Per week HS- 10-30 Per week If you want to play good infield. You better find a way to get reps!!!

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Brendan Dougherty

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140,786 Aufrufe • vor 5 Monaten •via X (Twitter)

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Training 2x per week = maintenance Training 3x per week = good results Training 4x per week = GREAT results Training 5x per week = GREAT results…if recovery is on point Training 6x or more per week = you fell into the “more is better” trap
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Training 2x per week = maintenance Training 3x per week = good results Training 4x per week = GREAT results Training 5x per week = GREAT results…if recovery is on point Training 6x or more per week = you fell into the “more is better” trap

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Training 3x per week = good but you’ll leave some progress on the table Training 4x per week = the sweet spot Training 5x per week = can work great but don’t overdo it on training volume Training 6x or more per week = almost always a very dumb decision Thus… 2-3 rest days per week is MOST IDEAL
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Training 3x per week = good but you’ll leave some progress on the table Training 4x per week = the sweet spot Training 5x per week = can work great but don’t overdo it on training volume Training 6x or more per week = almost always a very dumb decision Thus… 2-3 rest days per week is MOST IDEAL

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Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision
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Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

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Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

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Sets per muscle group: - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development Obviously, if you are training a muscle group 2x per week (which you probably should be) you would just half these figures and you’d have your average per session volume — NOTE: It does not have to be a perfectly even split is spreading the work across 2 sessions
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Sets per muscle group: - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development Obviously, if you are training a muscle group 2x per week (which you probably should be) you would just half these figures and you’d have your average per session volume — NOTE: It does not have to be a perfectly even split is spreading the work across 2 sessions

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Mikey Meth Head is polluting the timeline again Let’s set the record straight: Training 2x per week = let’s be honest…you’re probably just maintaining Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision
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Training Volume / Intensity / Rep Range / Progressive Overload — Everything You Need To Know: (This is what will grow MOST people best) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what the fuck were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)
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Training Volume / Intensity / Rep Range / Progressive Overload — Everything You Need To Know: (This is what will grow MOST people best) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what the fuck were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)

Dean Turner

18,116 Aufrufe • vor 6 Monaten

If you do 1, 2, 3 PROPER sets for a given muscle group per week…it’s probably not going to grow If you do 4, 5, 6, 7 PROPER sets for a given muscle group per week…it’s probably going to grow at a solid rate If you do 8, 9, 10+ PROPER sets for a given muscle group per week…it’s probably going to grow as fast as possible Trouble is, you cannot prescribe 8, 9, 10 sets for EVERY muscle group because there is a cap on the TOTAL amount of work you can do Thus, you can opt to program for balanced development all at once OR you can prioritize/deprioritize muscle groups for a period and then shift that over time
0:35

If you do 1, 2, 3 PROPER sets for a given muscle group per week…it’s probably not going to grow If you do 4, 5, 6, 7 PROPER sets for a given muscle group per week…it’s probably going to grow at a solid rate If you do 8, 9, 10+ PROPER sets for a given muscle group per week…it’s probably going to grow as fast as possible Trouble is, you cannot prescribe 8, 9, 10 sets for EVERY muscle group because there is a cap on the TOTAL amount of work you can do Thus, you can opt to program for balanced development all at once OR you can prioritize/deprioritize muscle groups for a period and then shift that over time

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