All of these arguments look fairly similar to what I wrote last year. Not saying Chris got them from there. Perhaps good minds just...He didn't include that Huan et. al study though
"Those studies that have assessed the effects of training muscle groups once a week have identified that 4–5 sets to failure (20–25 stimulating reps) maximizes the growth of
a muscle group after a single workout each week (Barbalho [2019, March], Barbalho [2019, June], and Ostrowski [1997]).
Studies that have assessed the effects of training a muscle twice a week have found that doing the equivalent of 11–14 sets to failure (55–70 stimulating reps) per week
is sufficient to maximize muscle growth (Heaselgrave [2018] and Ostrowski [1997]).
There seems to be a fairly obvious relationship there!
In both groups of studies, the maximum effective volume per workout is between 5–7 sets to failure (25–35 stimulating reps), although the likelihood is that the number
is closer to the lower end of that range (5 sets to failure or 25 stimulating reps). Yet, doing two workouts per week allows twice the maximum effective volume per week than only one workout per week."
When you train effectively, with sufficient RI and intensity, you dont need many sets.
And
"The very high volume category of studies indicates that volume continues to increase muscle growth even up to 45 sets per week (225 stimulating reps).
Even so, these studies both used quite short rest periods (90–120 seconds).
Short rests lead to less muscle growth when training with the same number of sets to failure, caused by smaller increases in post-workout muscle protein synthesis rates,
likely due to central nervous system (CNS) fatigue. Moreover, CNS fatigue builds up over a workout, making each incremental set produce a smaller and smaller effect.
It seems likely that the large number of sets that was necessary to maximize hypertrophy in the very high volume category of studies was due to the prevalence of CNS fatigue
(both from short rest periods and from the large volumes), which necessitated additional sets to achieve the required stimulus. It is probable that the same effects
would be achieved using fewer sets to failure with lower volumes and longer rest periods."
Right, when you're forced to use piss ass intensity due to impossible rest periods, you need more volume. Or you can learn to train effectively
And
"When training a muscle 3 times a week, the maximum effective volume for the average strength-trained lifter is most likely to be approximately 5 sets per workout and
15 sets per week (25 stimulating reps per workout and therefore 75 stimulating reps per week).
When training a muscle 2 times a week, the maximum volume is likely to be 10 sets per week (50 stimulating reps).
When training a muscle once a week, the maximum volume is likely to be 5 sets per week (or 25 stimulating reps).
In all cases, this assumes that rest periods are sufficiently long between sets."
Gee that looks fucking familiar.