why starting with high volume is a bad idea

In my previous email, I talk about why every natural lifters can absolutely recover with high-volume training.

But… why, at the same time, do people (naturals) get overtrained?

I have actually discussed on the 2 only reasons you got overtrained…

Which are:

1. Under recovery → sleep and diet sucks
2. Too much sets (that we will discuss the misconception today)

First, here’s the question for you.

How much sets is too much?

Is 20 too much? 

Maybe for some yeah,  maybe for some great naturals in the world not…

Or even is 40 sets too much

Some will said yeah, some will said not…

And this is where the misconception is… 

They think that there is a certain fixed universal amount of sets that when you pass them, you’ll automatically get overtrained.

But the truth? It was never the case.

Volume limit is different for each person and experience.

You maybe can only recover 10 sets per week, but future you in 3 years will maybe can recover 20 sets a week.

Because here’s the thing…

More sets = more stimulus, and the recovery that it takes for any extra stimulus must automatically increase.

But the same with muscle, you can’t recover tons of sets in your first day of the gym.

It’s the same when you just can’t lift 100 kg bench in your first session in your life.

So what can we deduce is we must progress our recovery ability.

So for beginner…. Start with low sets and low frequency…

Low here is 4 sets per week. Just train once a week.

Then each month you want to add 2 – 4 sets to your whole routine (not for each muscle).

So for example, for next month, you’ll add:

• 2 sets of biceps curl
• 2 sets of cable row

The key in this phase is to look and be conscious about your body.

First, if you can’t mentally train as hard as before (to failure), then cut the volume back

Second, if your progress stalls after 1 month, cut the volume.

So to conclude… 

• Start low (2 – 4 sets / muscle)
• Increase 2-4 sets to your whole routine/month
• Be conscious about yourself, if you can’t train as hard as before (mentally), and your progress stall, after a month, cut the volume back.

That’s it for today.

Kevin | Buildlikearnold