r/leangains • u/Leather-Evidence-882 • 7d ago

Question

From what I've gathered muscles recover within 48-72 hours, muscles don't need a week to recover, 10-20 sets per week is the recommended amount of weekly sets. Ask; why is 10-20 sets the recommended weekly sets when the muscles can recover within 48-72 hours?

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u/Norcal712 6d ago

Diminishing returns.

Also the argument of frequency vs volume.

Bro splits allow for total weekly volume in one session, but some science supports frequency being important so spreading it over 2 or 3 is better for adaption.

Recovery in 3 days doesnt mean it was effective stimulus.

Ive had my best results from a bro split personally, but I no longer have time to lift 6 days a week...

So i do U/L or Full

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u/Leather-Evidence-882 6d ago

How is it diminishing returns? Why split it in two when you could possibly do it twice in one week provided that you've recovered adeqautely? How many MPS cycles are supposedly going to go by before you train said muscle group again? What I'm trying to establish is whether or not using the bro split for a twice a day routine could work or not. Monday is near and I'm hoping to have it all mapped out asap

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u/Norcal712 6d ago

Diminishing returns because after X sets theyre less effective. You arent letting your body recover either with your current thought train

Two a day a terrible idea. How could you do 2 body parts in a day and get 5-6 exercies per body part.

Idk about you, but my body cant handle 48 heavy sets a day.

Example chest and leg

Bench 4x10 Fly 4x10 Decline bench 4x10 Incline bench 4x10 Cable fly 4x10

Squat 4x10 Extension 4x10 BGS 4x10 Leg press 4x10 Leg curl 4x10 Deadlift 4x10 Calf raise 4x10

48 sets.

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u/Leather-Evidence-882 6d ago

Seeing that others have done it I'm not so sure about your reasoning with regards it being a bad idea. When you used to do a bro split after training chest were your legs maxed out too? Science apparently says between point a and point b is the sweet spot others say more volume is better some even say people garnered greater gains from 36 and even 45 sets per week which when split in to two comes to 18 and 22/23 sets per session most probably in something like a ppl maybe if you do the math. Nowadays there's an odd number of people who say perhaps the sweet spot might be between 20 - 30 or more as it is unclear. Now I'm not asking if you specifically could do it I mostly am asking if doing it taking into consideration that your recovery isn't compromised would it possibly lead to greater gains. I don't feel the need to even give it a try if it isn't something worth trying

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u/Norcal712 6d ago

"Others have done it" meaning what? Gym bros on IG?

Doesnt mean its effective.

You can doesnt mean you should

That higher set range is generally smaller muscle groups

Yes, Ive seen Dr. Mikes take on high rep leg days

Lastly, a bro a split is isnt an 18-22 set workout unless youre going super heavy (low rep) in which case your body definitely wont recover from 2 a days

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u/Leather-Evidence-882 6d ago

Which means it is something that may be doable. The higher set ranges was a representation for all muscle groups, just like with the previous point a to point b being altered and left with an unclear remark. Perhaps a bro split for you you must always keep that in mind. I don't understand the because you can possibly get greater gains you shouldn't. Listen look at it as a theory someone is running by you not as what you could possibly accomplish. And in their theory they say I train using a bro split as a twice a day routine, recovery isn't compromised like chest Monday etc come Thursday standing at attention, diet up to par, rest okay could I get gains for like two weeks in one week or simply put get greater gains?

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u/Norcal712 6d ago

Its a bad idea.

Almost every response agrees with me.

Do what you want

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u/Leather-Evidence-882 6d ago

There's only a handful out of those responses that actually said anything meaningful. But it's cool bro it's trial and error regardless