Originally Posted by Superb0bo
I have a new shitty gym with no barbells, so my wannabe power lifter regime is out. I do have alot of time though, so I was thinking P/P/L for 5-6 days a week, and add some upper body mass.
Question is how much volume to aim for for each day. Like if you do dumbell bench, shoulder press, and perhaps some incline for push, that ends up at around 90 reps (assuming 3*10). Sounds a lot to me, but perhaps makes sense?
I tend not to think in terms of reps, because triples at 90% is obv not the same thing as 10's at 60%.
Imo, its better to count working sets at whatever weight you use.
For a given muscle or muscle group, 5 to 20 sets a session should work. Above 20 sets I think you get very diminishing returns.
3 movements working the same muscle groups (as you listed) is a good amount. Would be wise to vary the intensity, reps and amount of sets between them, so you might start with heavy DB press for lowish reps, then shoulder press at moderate reps, and then light flyes for high reps. Finish with a couple sets of triceps if its a press/upper day.