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Ideas
See total weekly volume (sets) per muscle/muscle group
I would like to be able to see how much volume I'm doing on a weekly basis per muscle group, or even per muscle. So I can more easily compare and calculate volume overtime.
Answer
I completely agree that this would be a really neat feature. I'd like to suggest maybe even showing the total number of reps completed for that workout for easy comparison and to track progress from week to week.
Volume charts are here! Just in time for Christmas :)
I recently co-authored a review titled Mesocycle Progression in Hypertrophy: Volume Versus Intensity with Mike Israetel, Jared Feather and Tiago Vasconcelos Faleiro. It was published on Dec 11 (https://journals.lww.com/nsca-scj/Abstract/publishahead/Mesocycle_Progression_in_Hypertrophy__Volume.99298.aspx).
Howshould you progress in a mesocycle? From the abstract:
"Should the trainee add more weight to the bar each week, add repetitions to the sets, or add whole sets to provide the best hypertrophy-specific overload? Based on the current literature, the likely answer is “some of all 3,” but with a progression in set numbers probably being the most well supported."
Keep in mind that this is week-to-week progression in a mesocycle (typically 4-8 weeks). Long-term, IMO, you should focus on adding weight to the bar.
Still, it's a good idea to keep an eye on your weekly volume (best measured in number of hard sets per body part). It should be around 10-20 sets. I'm posting an image of what my volume looks like for shoulders.
As you can see:
– Volume went up and down week to week
– I did between 4 and 34 sets a week (but mostly 14-21 sets)
– My average went up from 15.2 to 15.5 sets over the course of the year
That's smack within guidelines, and subjectively speaking, I'd say my shoulders have grown this year. Mind you, I've been working out for 19 years now, so they don't grow as fast as they used to and any change is hard to spot.
Now, a small Christmas gift from customer Ross Coundon for users of Dr. Muscle. Want to analyse your volume, like I did? Head over to our new volume dashboard (https://cranky-wiles-88244c.netlify.com/). The dashboard is still early, so let me know if you notice any issues. And it's open source, so if you'd like to contribute, get in touch.
Speaking of which, a message from Ross:
"I'm delighted to be able to help out the community and I know the visibility of body part set volume was something a few users were looking for so that's what I started with. It's open-source, so any frontend developers (specifically VueJS) in the group that would like to get involved?"
Merry Christmas!
I'm happy to announce the official launch of our new volume dashboard! See it live at https://dashboard.dr-muscle.com/. Since beta, Ross Coundon has updated them. They load much faster, and now you can view each body part by kg or lb, choose your start and end dates, see a trendline for your sets and 1RM, and more. Big thx to Ross for his help with the dashboard. It's open source, so if you'd like to contribute, get in touch.
The link does not work. Address not found. Is there a problem or was the dashboard discontinued?
Hi Stu. Yes, we're aware of the issue. Tried getting in touch with Ross who created the dashboard. No luck yet. We're on it. Stay tuned for an announcement when the dashboard is back online. For now, you can still see your stats inside the app and at https://my.dr-muscle.com/.
Customer support service by UserEcho
I'm happy to announce the official launch of our new volume dashboard! See it live at https://dashboard.dr-muscle.com/. Since beta, Ross Coundon has updated them. They load much faster, and now you can view each body part by kg or lb, choose your start and end dates, see a trendline for your sets and 1RM, and more. Big thx to Ross for his help with the dashboard. It's open source, so if you'd like to contribute, get in touch.