HOW MANY SETS FOR CHEST *Most Train Wrong*
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How many sets should you do for your chest to grow? Check it out! We can divide the volume into 4 categories: MV - maintenance volume - the volume needed to MAINTAIN. This is usually around 8 sets for ADVANCED people. Yes, you read that right. An advanced "lifter" will only need two exercises of 4 sets per week to avoid any drops. For intermediate-advanced people, it will be even twice as much. In my career, I myself had periods of very low volume, where I did 4-6 sets per week for my chest and that was more than enough. MEV - minimum effective volume - this is the minimum training volume at which we will be able to see visible effects. This is usually around 10 sets for ADVANCED people. MAV - maximum adaptive volume - this is the maximum volume to which a given person will be able to adapt. For the chest, it is from 12 to 20 sets. The lower limit will be for beginners, the upper limit for advanced people. I have seen beginners do 20-30 sets per week for the chest. I did it myself, which was a huge mistake. In this training plan, we will start with 12 sets, which is the lower limit, and finish with 20 sets. In my opinion, this is the golden mean for most people. MRV - maximum recoverable volume - this is the maximum volume that the body can tolerate for a short time, it is about 20-22 sets. For advanced people, reaching such volume at the end of the block, just before deload, can help thanks to the so-called "supercompensation" process. ???? Join my program and change your figure ➞ https://ebooki.szmexy.pl/ ???? Follow me on Instagram ➞ / szmexy ????My Podcast ➞ https://open.spotify.com/show/5LNW7g0... ⚖️Calculate your demand ➞ https://ebooki.szmexy.pl/kalkulator-d... ???? Free E-book: Fit Instagram - A guide for every trainer ➞ https://www.subscribepage.com/fitinst... ????Link to a free training plan for busy people ➞ https://www.subscribepage.com/fbwdlaz... ???? Join the Szmexy Club and receive additional materials for club members ➞ https://landing.mailerlite.com/webfor...
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