I've been lifting with low volume (up to 3 sets) 6 or 7 times a week, with progressive overload, for over a year with some deloading periods. I've seen notable progress but I think I'm having trouble recovering. So I'm experimenting with keeping volume constant but exercise 3 days a week (so, where I did 3 sets in the past, I now do 6).

My question is, what to measure and for how long to see which method is more effective for me?

I'm tracking everything there's to track (lifted weight, reps, personal weight, fat level with calipers)

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  • What is your goal that you feel your recovery is failing? the use of calipers implies fat loss, maybe bodybuilding...? – Chuck Jul 20 at 20:52
  • Yes, amateurish bodybuilding, and it doesn't mean fat loss, necessarily, in my case it's just control and trend watching. Recovery failing means mostly a subjective feeling of tiredness - which is why I'm trying a different frequency to see what happens – Paribus Ceteris Jul 21 at 5:05
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    The tiredness is likely from a nutritional defecit or lack of sleep. The other cause for general tiredness would be overtraining, but it's highly doubtful that just a slightly higher volume of sets would have that effect. – Chuck Jul 22 at 10:56

You're not necessarily having trouble recovering.

After a year is usually where new lifters start to plateau from a linear progression of just adding weight. i.e. The End of Noobie Gains (as they say)

Sometimes just switching the style of programming will jumpstart your progress.

First off - Make sure your nutrition and sleep is on target (those are the major factors in recovery)

2/ Try out different programs - liftvault.com is a great resource for free programming.

The only way to determine the best Volume vs frequency vs. intensity for you is by trying out different programs and seeing how you progress and feel.

  • Hi! You are not answering my question though. Which is - what would you suggest for determining which frequency is better for me? – Paribus Ceteris Jul 21 at 5:03
  • #2 answers your question. The only way to determine the best Volume vs. intesity for you is by trying out different programs and seeing how you progress and feel. – Chuck Jul 22 at 10:48
  • Which is what I'm doing - I'm not clear if you're suggesting that my experiment is not worth it and should try a different experiment, nor how long you suggest experiments should be run for – Paribus Ceteris Jul 22 at 12:08

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