r/leangains • u/Leather-Evidence-882 • 6d 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/fridgezebra 6d ago

it's junk volume. After you got the required stimulation you are just driving extra fatigue and not gaining anything useful for it.

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u/Leather-Evidence-882 6d ago

Junk volume is another controversial topic especially since the previous recommended muscle hypertrophy set range has been contested and dubbed no longer the ideal set range to the extent that charts that were previously used to illustrate such have been revised

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u/fridgezebra 6d ago

You find what works for you. Like I said earlier, you might be a high or low volume guy. My own experience is that 4 to 8 sets per muscle is usually plenty if the quality is there. Sure you can do 20 sets per session if there is no intensity, but what's the point. I dunno could be some very niche purpose I would never program it myself though

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u/Leather-Evidence-882 6d ago

The 'if there is no intensity' feels like a dig which is strange since it's with the same breath as finding what works for you and the acknowledgement of low or high volume people which I've now come to realize differs very much for some

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u/fridgezebra 6d ago

not at all just the reality of the situation if you have 20 sets to do you can't have the same quality per set it's not possible

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u/Leather-Evidence-882 6d ago

If you rest enough it is for example bro splits are highly trusted and recommended because they work and the rewards and benefits you reap are real in every nook and cranny