OK, I’m 34 and 4 months, but I have a question for those getting stronger past the age of 35.
What would you say is an ideal volume, or range of volumes of training per week DRUG FREE.
To keep it simple, lets say your AVERAGE set is 5 CHALLENGING reps, and your only doing major compound lifts
Squats, Deads, GMS, Pulls, Overhead and bench presses, rows, pullups, lets say about half lower body and half upper body.
Or might TIME spent training hard be a better guideline?
So just to get a feel for what people are doing, put a number of sets, or set range down that you have averaged over the course of a year PER WEEK, or average time training hard per week.
If you count sets of smaller exercises like curls, or direct tricep work, leg curls etc, you may want to cut the sets down to 1/2 or 1/3 to keep the numbers standardized.
For me, using those parameters, I probably would say that at my current level, about 50 “standardized” sets per week would be right down the middle. Over 80 or so is bound to put me in over"reaching" within a couple weeks and less than say 30 is really not an effective dose.
Funny thing is, I could probably get 50 hard sets in in no more than 2 hours of total weekly training, and I usually spend 4-5 hours in the weightroom per week.