Eat Train Prosper
Eat Train Prosper
Aaron Straker | Bryan Boorstein
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How Much Is Enough? A Volume Dose Response | ETP221
55 minutes Posted Jun 26, 2026 at 1:00 pm.
Intro: How Much Is Enough
Bryan's Update: 15/10/5
Aaron's Personal Update + The Post That Went Viral
The 1989 LA Raiders Mug
The Real Topic: Volume Dose Response Per Muscle Group
Can Precision Change Your Volume Needs?
Aaron's Quads: From Lagging to Wrecked on Six Sets
What Actually Makes a Lagging Body Part?
Lengthened Overload and Leaning Into the Stretch
Squat Variables: Stance, Knee Tracking, Foot Pressure
The Kyle Baxter Pronation Cue
Aaron's Current Quad Setup (Leg Extension + Squat Pattern)
Six Sets, Shattered for Days + Repeated Bout Effect
The Post-Workout Stimulus Window: Quads vs Everything Else
Double the Chest Volume, Lower the Stimulus
The "Washing Your Hair" Delt Test
Splitting Volume vs One Big Day
Aaron's Theory: Lagging = Not Contracting Well Yet
The Leaning Lateral Raise (Disadvantaging the Shrug)
Strength Curve vs Resistance Curve
Why Beginners Can't Feel Their Legs
Blood Flow, Bro Splits, and Dispersed Stimulus
Prioritizing: Deprioritize What's Already Good
Building a Program Around Your Weak Points
Aaron's Back Days: High Volume, Still Can't Feel It
Why Back and Delts Need More Volume
Manipulating Resistance Profiles Across a Whole Day
The 15/10/5: Short on the Highs, Lengthened on the Lows
The Asterisk on "More Volume Is Better"
A Row Isn't Always a 1.0 Stimulus
Finding the Rep Range Before Weight Takes Over
Pausing in the Short Position to Build the Pattern
Hamstrings, Biceps, and the Cramp Problem
Biceps Femoris: Pullers vs Pushers
Why Quads Are Just Different Post-Workout
Closing: Training Maturity and Looking Inward
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Show notes
We have covered volume a handful of times on the podcast — ETP#167 (Personalizing Your Training Volume), ETP#188 (Quality Volume), and most recently ETP#207 (The Training Volume Model). This one comes at it from a different angle: not "what's the right number of sets," but how that number can change over a training career as skill as a lifter improves. The whole thing started with Aaron's quads. They used to be the body part he was almost ashamed of, and now they're on par with everything els...
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