RTRs Back To The Basics Thread

[graeme87]

OK, you are saying for hypertrophy training do 16-32 sets per large muscle group. That’s using 60-80% of your 1RM for 6-12 reps each set with 60-120 seconds rest between sets.
That is way too many sets! Even on a heavy cycle I wouldn’t use that many sets.
Please explain your theory a little further and as previously asked for I’d like to you your routine that incorporates this sort of volume.

[RoadToRecovery]

OK, you are saying for hypertrophy training do 16-32 sets per large muscle group. That’s using 60-80% of your 1RM for 6-12 reps each set with 60-120 seconds rest between sets.

Something like that.

That is way too many sets! Even on a heavy cycle I wouldn’t use that many sets.

Ok then do less and explain why your way is better. This is coming from someone who is NOT being critical?

Please explain your theory a little further and as previously asked for I’d like to you your routine that incorporates this sort of volume.

This isnt my theory. Im not re-inventing the wheel here. Just providing some foundation for many new lifters who need some structure. If you disagree, tell me why and show me a better way.

Heres my routine im about to do in about 2 hours.

Chest day

2x10 slow altering angled Pushups - warmup
Light Stretch
All at 75%1RM

Flat Bench - 4 sets x 6-8 reps
Roc It Pec Flys - 4 sets x 6-8 reps
Incline Dumbell Press - 4 sets x 6-8 reps
Roc It Decline Press - 4 sets x 8-reps

this here is 16 sets.

Leg day I do 20-25 sets if you include calves.

Once again - this is all subjective and you take from this whatever you want which is why there is such a large window.