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Hey Jay!! Ooops, you DID IT AGAIN, BRO! How wonderful to have EVERYTHING needed and intelligently written (nothing new there!) on how to BUILD MUSCLE ALL IN FIFTEEN STEPS! JUST WOW!!! Great job and just so Non-BS too! You’ve done Gotham Proud once again, my friend! LIFT ON! LIVE ON! Ha, thanks May! Right back at ya. Stellar post, as always. This is terrific! Thanks! Glad you liked it! Hi jay, im an avid reader of all your articles and Check this out was wondering if this was a typo: in this article it says the optimal volume for bigger muscle groups is 60-140 and smaller is 30-70, while the previous range for big was 60-120 and small was 30-60 reps per week. Why the change? Did new research come out? As always youre the best Jay! Nope, no new research, and no special reason for the slight change other than to better accommodate people who can handle slightly more volume than others. Amazing guide, thank you so much!
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You’re welcome! Glad you liked it. Here you say that The 5-8 rep range is most ideal for primary compound exercises. 8-10 rep range, is this because thats better for beginners or should this be changed to 5-8 reps once you have proper form on the exercises? The beginner routine uses the 8-10 rep range for most exercises because I feel 8-10 is more ideal than 5-8 for a beginner who is learning these exercises/perfecting their form. Encyclopedia for building muscle by JAY … Once again a truly outstanding article which really brings home the most important aspects of how to build muscle. Jay, you have covered everything required for bodybuilding in short and sweet form. Then my job here is done. 5, the optimal volume for bigger muscle groups is said to be in range 60-140 reps per week but in the "optimal volume per muscle group" article, it is 60-120 per week. Something different they are? I’ve slightly widened the high end of my recommended range for volume for the people who are capable of handling/benefiting from slightly more of it. Most people should still be somewhere in the middle.

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