Total Volume per Muscle Group/wk

Hey guys, I’m currently on 5/3/1 and I’m liking the results. If I ate more I’d like the results even more but thats a different story, and a work in progress… Anyways, I am trying to figure out what the optimal volume per muscle group is per week? Most people/programs say hit each MAJOR muscle group 2-3 times per week… So Chest, Shoulder (delts), back, quads, hamstrings 2-3x/week for optimal stimulation and growth.

Are secondary muscles such as biceps, triceps, calves, etc under that same guideline? I know that they will receive some stimulation from heavy pulling/pushing movements but I try to add 3-4 sets of 6-12 reps of curl variations , pressdowns, or calf raises at the end of my workouts. I’m trying to get enough muscular stimulation for maximum growth. I don’t feel I’m at the point where I’m doing too much volume, thus creating an over-training effect.

You should be fine dude.

Biceps and triceps split up and trained at the end of alternating workouts sounds good

Simply split M W F upper lower twisting

Also…to help you eat more starting adding a cup or two of lentils rice and salsa to your daily intake.