Higher Volume Training to Match Better with Your Genetic Code

I know the tnation croud is big on low volume high intensity. However i used to be a pretty good tennis player and cross country runner. Plus i usually wake up with a heart rate of about 48 beats per minute. I also take 8000 steps a day. Do you all think due to my athletic background that training with higher volume 3-5 sets per exercise, 25-40 sets per workout would be better for me.

What about your joints bro?!

What does your genetic code say about your tendons?

Do you? This is the first time I’ve heard that. I’m not sure how you came to that conclusion …

I’m also not sure what ‘genetic code’ has to do with your post. All you talked about was your athletic background.

In any event, there’s nothing wrong with higher volume training, and depending on your goals, that can absolutely be the right way to go. I have run very high volume programs, and I’ve run low volume programs. Everything can work.

I will also add that having an athletic background doesn’t NECESSARILY mean high volume training is the right way to go. I’m still a competitive athlete, and I train relatively low volume. You just need to figure out what works for you


This is news to me.


What type of sets are you thinking here? Sub maximal sets, speed work?

I can’t do that type of work if I’m pushing sets hard. Depends on if I have a good amount of easier lifts as well. Stuff like curls.

I don’t think this is too crazy though if you account for the higher volume by adjusting the workouts.

I did about 20 sets today.

I’d suggest maybe finding a reputable template to follow that is around the volume you’re looking for if you want to try it. Difficult to balance the difficulty if I’m left to my own.


Honestly I need at least 2 weeks to recover after hitting any given muscle; anything less and I’m not achieving peak performance.

This is a huge range.

Steps are a silly metric for fitness.

If you want to up the volume, just do it, and eat some more food. You’re overthinking this thing. It’s not about what you do now - it’s about what you do over the next 10+ years.


How much volume are you doing now? If it’s 10 sets, I wouldn’t start doing 40 next week.

Like everyone else said, there’s a time and place for everything. For most of us, our volume is going to tend to wave up and down over the course of a year.

Are you following a program or doing your own thing? If it were me, I’d try a couple professionally-written 12-week programs on either end of the volume spectrum as written. After awhile, you’ll know where you tend to lean. Then you can start tweaking whichever programs you like more toward your style. I still recommend tweaking the pro’s work vs just doing whatever you want.

@T3hPwnisher does the above perhaps better than anyone, and documents it extraordinarily well, if you need an example.


I tend to go really hard if left to my own to pick the weights, sets, reps. It starts fine, but in 3-4 weeks my sets end up being grinders. Best for me to follow some sort of program / template, or borrow from it heavily (which is what I am doing now with the cube method).


I’m the same - best to just leave it in someone else’s hands.
I also really think it’s freeing to not have to make choices. I just choose the program and then I’m in execute mode from there. We all have too many decisions to make every day. I’m at my best when I’m thinking the least.


I normally do straight sets on an exercise. the same weight on every set were the fatiugue gradually kicks in

You’re very much coming across as someone who shouldn’t do his own programming.

There are plenty of high volume templates out there that are proven to work. I’d suggest picking one and doing it exactly as written. I don’t believe you have the knowledge or experience necessary to program for yourself.


I didn’t connect the dots earlier, but he bought both of CT’s books and made a post questioning CT’s suggestion for frequency so yeah, you’re spot on, and he has picked a program so he just needs to follow it and ask less questions.

I do understand though - programming for myself was the first thing I wanted to do and one of the last things I actually learned to do.


I could’ve saved myself the better part of 5 years had i been smart enough to buy a program when i first started lifting. Took literal years of trial and error to find out what works and why


Actually at the moment i am doing my own thing. I bought the ebooks in pursuit of new ideas.

Refraining from doing this will save you a LOT of heartache, I promise


That’s generally why people buy lifting books. You bought it and then questioned the author’s approach to frequency in a manner that suggests you don’t understand much about this stuff.

Read the books. Follow them to the T. That is how you will learn how to “do your own thing.”


For real - that’s the key. You won’t learn this stuff by reading; the gainz come from application.

That’s really not just this game; there’s a reason @flappinit has clinical days and a residency component (sorry if I misnamed - I don’t know your program in detail).


Yes, we got that part, lol. We’re ALL telling you it’s a bad idea. I feel like you’re not reading the responses in this thread closely. I’ll be bowing out. No reason to give detailed responses to people who don’t read them.


Just curious, how strong are you doing your own thing. Bench press?

I should add that “doing my own thing” might describe how I approached bodybuilding. That was my aim within 6 months of beginning to lift weights, but that was 1968 when there was limited information.

Most important is: are you getting stronger?

Your mention of “genetic code” was confusing at best. But you said you ran cross country. That alone tells me you are wasting your time trying to add significant muscle mass. But that’s just me. Don’t allow my opinion to stop you from proving me wrong.