Anytime Fitness Files: 10/23/2024 Training Log

10/23/2024 Training Log. Upper B

Ex 1: incline dumbbell bench press-11,9

Ex 2: single arm dumbbell row-3x12/12

Ex 3: cable lateral raise-15/15, 12/12, 10/10

Ex 4: standing dumbbell curls-9,7,8

Ex 5: cable overhead extensions-10,7+3 partials; (switched handle type) 7+8 partials

Total Time = 44 minutes 

Great session at the gym between clients. 

My training is pretty low volume, while my frequency is fairly high (hitting each muscle group 2-ish times per week, training 4-5 days per week depending on whether I'm in an upper/lower phase or a PPL block).

Sometimes people question whether 2-3 sets per exercise, and 4-5 exercises per session is "enough."

The short answer is: yes, for me it is plenty enough. And I believe if others train with appropriate focus and intensity it is also enough.

The higher the quality of each rep and each set is, the fewer sets and exercises you need.

I often gauge how effectively someone trains by asking how many sets it takes them to get a pump.

I'm able to get a pump in 1-2 sets easily on every exercise. 

How? 

I train fairly close to failure most of the time and I use specific exercises and rep ranges that allow ME to FEEL the muscle working maximally. The best exercises – and even rep ranges – may differ between 2 people. But, if you find the right exercises for you and you train hard, you should have a skin-splitting pump after 2 sets. If you choose to do 3 sets you should be plenty cooked and pumped, and – most of the time – stopping at 2 or 3 sets for an exercise allows your to flick the switch to promote growth while also allowing your body energy to start the recovery process. 

When I do 5 sets, for example, I find I get no further benefit. The fatigue increases but the quality of my sets decreases. I don't get any more of a pump than I would get from 2 or 3 sets and my performance drops off dramatically.

People think the more experience you gather in the gym, the more volume (via sets) is needed. But, in my experience, the opposite is true.

Newer lifters aren't strong enough and don't have a well developed mind muscle connection. Therefore, it takes them MORE work, to feel the muscles working, and eventually create a stimulus. Basically, new lifters do a bunch of junk volume just because it takes a lot more work to get the same stimulus.