In addition, quad training, especially when composed of lots of squatting, can be much more systemically fatiguing than other muscle group training. Exercise selection has a huge effect on quad MRVs, whereby lots of squatting usually causes lower MRVs via added fatigue, but lots of leg extensions cause much less fatigue and thus can create much higher MRVs, with leg presses and hack squats being somewhere between the two. With 4 sessions, it’s around 26 sets, and with 5 or 6 weekly sessions, it might be as high as 30 sets per week in many cases. With three sessions, it’s closer to 22 sets per week. With 2 sessions, the average intermediate MRV for quads might be around 18 sets per week. The MRV depends highly on the number of sessions per week. Also, not exceeding 12 sets per session per muscle group for more than a few weeks is probably a good idea. When you design your program and progressions, having lots of sessions with much fewer than 4 working sets per muscle group per session for multiple weeks on end might not be very efficient, and you might benefit from combining a few of these lower volume sessions to get the same volume but in fewer weekly sessions. The maximum adaptive volume of a single session of any trained muscle group is still speculative, but research suggests it’s probably no lower than 4 working sets per session and no higher than 12 working sets per session in most intermediates. It’s about 2-3 sets per session for 3x training, 2 sets for 4x training, and 1-2 sets or so for 5x or 6x training. If you’re training twice a week, that’s about 4 sets per session. Most intermediate-advanced lifters need at least 8 sets of direct quad work per week to make gains, and for some, it’s even more than that. We recommend 2 weekly sessions for maintenance, so that’s 3 sets per session, but you can probably get away with one weekly quad session for 6 sets and still maintain in an isocaloric state, and can do up to 3 sessions at 2 sets each as well. It might be a slightly higher volume if you’re very physically active on your feet, because the anabolic stimulus of lifting has to compete with the catabolic stimulus of low intensity physical activity. Perhaps around 6 sets per week are needed to maintain quad size for experienced trainers. Likewise, before we dive into the training tips themselves, let's also review our key training volume landmarks and relate them to training the back: MV = Maintenance Volume: Get in, get out, get visible results for as little as 2 hours a week of simple, scientific training. As simple as picking your sex, training frequency (3-6x week), and any muscle specialization (or choose from a variety of presets). Highly customizable muscle gain-oriented weight training program for fitness enthusiasts and athletes. Learn everything you need to know about MRV (Maximum Recoverable Volume) to make sure you're getting the most out of your training. Mike Israetel answer your top questions every week, and informative videos on muscle growth, fat loss, and strength enhancement are posted regularly! If you have questions about how to apply these recommendations, please give some thought to joining our online community on our YouTube Channel, where Dr. For a deeper dive into the science and logic of hypertrophy training, give our hypertrophy book a read. And if you love this info but want a bit of help in building your own workouts from the expert scientists at RP, check out the super popular hypertrophy-focused Custom Training Templates. It discusses the theoretical and practical bases on which the upcoming recommendations are made. If you haven’t seen it yet, please check out the Training Volume Landmarks for Muscle Growth article. The recommendations here should be food for thought or places to start, not dogmatic scriptures to follow to the letter. Please note that these are averages based on my experience working with lots of clients and our own training. Here are some helpful tips for your quad training.
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