Garage Gym Chronicles: 11/25/2024 Training Log. Push Session

Garage Gym Chronicles: 11/25/2024 Training Log. Push Session

Ex 1: see saw military press-2x10

Ex 2: incline dumbbell bench press-12,9

Ex 3: cable lateral raise-14,12

Ex 4: dumbbell skull crushers-14,12

Total Time = 26 minutes 

Quick but effective push session after my 5:30am clients but before the rest of my day. Tough to beat.

I often do just 2 sets per exercise for 4-5 exercises in a session. That comes out to just 8-10 total sets. I get asked a lot if that's enough volume to grow.

It definitely is. You don't need to worry too much about volume if you're lifting with intensity (effort), consistency, and progressively overloading regularly. Volume is another way to progressively overload, but if you're able to get more reps or add more weight, then adding extra volume just for the sake of adding extra volume is unnecessary.

With that said, would 3 sets per exercise be better?

I think it probably would, most of the time. But, if adding an extra 4-5 total sets to your daily sessions impacts your recovery or interferes with your ability to complete sessions within the time you have allotted, then that would become a negative.

Basically, training consistently and intensely is most important. When I have more time and energy, I usually shoot for 3 sets on at least half my exercises each session. But if I only have 20-30 minutes to get it done, and I've got 4-5 exercises to get through, I'd rather do just 2 sets per exercise and lift heavier/harder than add sloppy, lower effort sets.

I don't always have a ton of extra time and energy (or the attention span for that matter) to train for long periods of time. But, I do have at least 20-30 minutes (often more) to train daily. I have found that I do well with frequent training sessions, but to do this effectively, I must keep my volume on the lower end of the spectrum. 

I still end up getting around 5-10 sets per muscle group per week, though. Maybe even a little more for some muscle groups after factoring indirect stimulus.

Basically, doing 2 sets per exercise per session is probably the minimum effective dose for me. 3 sets probably allows me to progress a little faster, but I still progress with 2 sets. And when I need to train in a shorter time window, having the option and encouragement to do just 2 sets per exercise allows me to never miss a session and train more frequently, which has the best return on investment for long term gains, over any other hair splitting factor like whether you do 8-10 total sets per session or 12-15 total sets in a session.

Another way to effectively train when you don't have a ton of time is using a concept I call, "workout snacks." I'll cover this concept in more detail and with examples another time, because this training log update is getting long, but basically workout snacks are short 5-15 minute breaks where you do some exercise.

I usually take 5-10 minutes of just 1 exercise when I'm using this technique, but, in a former article I wrote out an entire sample plan of workout snacks with multiple exercise options to do in no more than 15 minute time slots. You can read that article here: https://www.30minutephysique.com/post/15-minute-workout-snacks

I plan to incorporate more workout snacks throughout my days again, alongside my typical 30-45 minute lifting sessions. These "snacks" will also add extra weekly volume without increasing fatigue or increasing my training session length (because the snacks will be done at times other than my formal sessions).