Progressive Volume Training Week 4
This was the final week of this phase of the progressive volume training with the highest number of sets so far. Find out if I overtrained and where my training goes from here.
As usual, this week’s workout volume progression involved adding two more sets per muscle group, going from 14 to 16. This is considered the low range for maximum recoverable volume (MRV).
I learned in previous weeks that keeping the weight the same while adding more sets is best. Instead, I aim for one or two more reps per set to see if the muscles recovered and adapted from the previous workout.
Again, I recorded the number of sets, weight lifted (load), and the reps per set. Then, I add the total weight or load lifted for the week.
Progressive Volume Training Week 3 vs Week 4
| Week 3 | Week 4 | |
|---|---|---|
| Total Sets | 160 | 184 (+15%) |
| Total Load | 504,532 | 695,552 (+38%) |
This week, the total workout volume increased by 15% with the added sets, which is on par with last week. And the total load increased by 38%.
During this process, I’ve learned that aiming for more reps in addition to more sets creates a more significant increase in total work performed over a week.
Since many exercises have more sets than the previous week, I also calculated the average weight lifted and average reps completed. Then, I can calculate the average work done per set to have a normalized metric to compare week to week.
Weekly Change By Muscle Group
| Muscle Group | Avg Weight Lifted | Avg Reps Completed | Work Done Per Set |
|---|---|---|---|
| Triceps | +0% | +8% | +6% |
| Biceps | +0% | +7% | +6% |
| Chest | +0% | +8% | +9% |
| Side Delt | +0% | +8% | +8% |
| Back | +0% | +4% | +4% |
| Rear Delt | +0% | +9% | +10% |
| Quads | +10% | -6% | -7% |
| Abs | +0% | +9% | +12% |
| Hamstrings | +5% | +6% | +9% |
| Calves | +4% | -2% | +2% |
I can see if my performance slips due to the added volume with this data. A positive percentage indicates improvement, while a negative indicates a potential lack of recovery.
The quadriceps was the only muscle group with a negative score this week. However, this is primarily because I added 20 pounds to my squat weight, which resulted in fewer total reps.
Overall, I would say that I fully recovered between workouts with 16 sets per muscle group. And I plan to push the volume further in the following progression round.
However, I am thinking about only pushing the envelope with two or three muscle groups that I really want to grow. This way, I can reduce the total amount of stress on my body and keep workouts manageable.
Surprisingly, I’ve kept most of my workouts below one hour, even with 16 sets per muscle group and 32 total sets in most workouts.
Week 4 Workout Duration
| Muscle Group | Workout Duration |
|---|---|
| Bis & Tris 1 | 57 mins |
| Chest & Side Delts | 50 mins |
| Back & Rear Delts | 62 mins |
| Quads & Abs | 54 mins |
| Bis & Tris 2 | 53 mins |
| Hamstrings & Calves | 68 mins |
I should point out that I took 60-second rest periods between most sets. But on larger compound movements like pull-ups, squats, and RDLs, I took up to 2-minute breaks.
Also, my hamstring workout takes the longest because it includes two isolateral exercises (one leg at a time). I will consider this when choosing exercises for the next round.
This week is a planned “deload” where I am scaling all workouts back to six sets per muscle group. The plan is to allow my body to recover and reset for a new phase of progressive volume training.
Next week, I’ll share my revised workout split, including the total number of sets and planned ramp-up rate. So check back for more insights into this hypertrophy training technique!
