What drives hypertrophy, is it total weekly volume or workout volume per session I.e. 18 working sets of chest once per week vs 9 working set x 2 per week
The 18 working sets once per week will give me alot of doms and soreness, where as the 9 sets x 2 per week, won’t give me any soreness but the volume between the 2 methods is equated over the week
The latter is better. Because there is threshold of effective volume per workout, its around 10 sets, maybe less. When you split the workout into to you can use more quality reps with more force because you are not as fatigued. Generally its thought and researched that the more volume you do the more frequency you should use.
Thanks for the detailed response. As an example I have trained for a long time 18 sets once per week, I’ve split it this week using PPL 2.0, and exactly what you said has happened, I’m not as fatigued in the gym and in general, and have been able to apply more intensity during the session, and remain more motivated due to shorter workout time 👍🏻
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