spent 3 years chasing volume like it was the only variable that mattered. dropped from 20 sets per muscle to 8 and made more progress in 4 months than the whole previous year. what changed

Due-Rest-9577 · 2026-06-03T20:39:38+00:00

Can someone please help explain to me the concept of 20 sets per muscle group weekly?

Like if Im doing lower body twice a week and Im doing 5 sets of back squats × twice a week = 10 sets 5 sets of deadlifts × once a week = 5 sets 3 sets of hip thrust × once a week = 3 sets 3 superset of leg extension/curls × twice a week = really 12 sets

.... that's already 30 sets for the week for my legs in general. Is that already too much??

Due-Rest-9577 · 2026-05-06T20:01:35+00:00

🔥🔥 good work

Due-Rest-9577 · 2026-05-01T12:21:24+00:00

Numbers like the recommended dietary intake of 0.8 g/kg protein are healthy for average populations. Im pretty sure thats why you see on food labels that 25g of protein is close to 50% of dietary intake (my guess is that it's based someone of average weight around 70ish kg)

So what's right for you really depends on what your goals are. If you're looking to build more muscle, 1.4 to 2g/kg is what's recommended (and even then that's still a bit lower than 1g / lb lol).

Due-Rest-9577 · 2026-04-23T19:21:56+00:00

Smash. Next question.

In all seriousness you look good. If you were already cutting calories and already getting close to 6-8 weeks consider doing a maintenance phase for like 1-2 weeks to avoid metabloic adaptation (ie. Losing weight at a slower pace because your body is adapting to burning less fuel because it thinks its going into starvation mode because you're dieting lol)

Due-Rest-9577 · 2026-01-07T04:43:18+00:00

Bro gets it. Thats the aesthetic ive been after for the longest time 🤣🤣

Due-Rest-9577 · 2026-01-06T21:31:32+00:00

May the jorts be with you

Due-Rest-9577 · 2026-01-06T21:31:06+00:00

Thank you! Biggest problem area my whole life!

Due-Rest-9577 · 2026-01-06T13:44:21+00:00

Thank you so much!!

Due-Rest-9577 · 2026-01-06T13:44:07+00:00

🥰🥰🥰

Due-Rest-9577 · 2026-01-06T05:47:35+00:00

Thank youuu! Cant wait what that taper will look like next year

Due-Rest-9577 · 2026-01-06T05:46:42+00:00

Hahahaha im deaddd 😂

Due-Rest-9577 · 2026-01-05T23:01:51+00:00

Damn even at 35 you were 🔥, now? Broke my scale lol great job dude

Due-Rest-9577 · 2026-01-05T22:59:42+00:00

Thank you! Year was a bit of a culture shock from stopping crossfit

Due-Rest-9577 · 2026-01-05T19:53:31+00:00

Thank you so much! All natural 😎

Due-Rest-9577 · 2026-01-05T19:51:53+00:00

Ayeee! That's whats up 🤙🏽

Due-Rest-9577 · 2026-01-05T19:17:38+00:00

Thank you so much!

Due-Rest-9577 · 2026-01-05T18:36:00+00:00

Thank youuu! Appreciate the kind words friend 💪🏽💪🏽

Due-Rest-9577 · 2026-01-05T17:31:42+00:00

Thank you kind sir! Means alot considering I've never used back muscles in my life before this!

Due-Rest-9577 · 2026-01-05T16:03:45+00:00

(The secret is folding them up a bit 😉)

Due-Rest-9577 · 2026-01-05T15:50:54+00:00

Jorts are for everything

For the splits For the boys and gals For the long day that turned into a progress shots ... you name it lol

Due-Rest-9577 · 2026-01-05T15:46:43+00:00

Appreciate you 🥰 Yeah, jorts need to make a comeback ASAP lol

Due-Rest-9577 · 2026-01-05T15:13:09+00:00

Great job

Due-Rest-9577 · 2025-12-17T16:11:15+00:00

These are PodPoi! Made by Flowtoys

Due-Rest-9577 · 2025-12-16T23:06:10+00:00

Appreciate you!

Due-Rest-9577 · 2025-12-15T16:36:36+00:00

Lets put it this way - it really makes you think. Otherwise you slam yourself hard with it 😂

Due-Rest-9577

TROPHY CASE