Table of Contents:
Only ONE SET for Natural Bodybuilders?
Video taken from the channel: Natural Gallant Bodybuilding
4 Tips to Conquer Your Single Set Workouts
Video taken from the channel: RedDeltaProject
How Many Reps AND Sets? Build Muscle Quickly Using the Right Amount!
Video taken from the channel: PictureFit
Circuit Training VS Reps & Sets in Calisthenics (WHICH ONE IS BETTER?)
Video taken from the channel: SaturnoMovement
Weight Training, the “Single Set,”… How and Why It Works…..the FACTS….
Video taken from the channel: Bert Seelman
Is One Set Enough to Build Muscle and Strength?
Video taken from the channel: RedDeltaProject
James Fisher on Single vs. Multiple Sets of an Exercise | HITuni
Video taken from the channel: HITuni The High Intensity Training University
Some trainers recommend doing anywhere from three to five strength-training sets for maximum muscle gain, while others say that one set per exercise is just as good as two or more. The right answer depends on you and your goals. If you’re really going for strength gains, muscle endurance, and muscle growth, multiple sets have an advantage.While low-volume, one-set-per-exercise resistance training was clearly more time efficient than multiple-set training, the effectiveness of a low-volume program was not clear. Seven of the eight studies summarized in the chart on the following pages show similar training adaptations to one-, twoand three-set-per-exercise training programs.
Multiple sets are more effective in building muscle than single set. 3 sets are more effective in building muscle than one set.6 sets might be more effective that 3.By contrast the school of thought which advocates multiple sets points out that training is neuromuscular in nature and a single set cannot possibly cause enough muscle breakdown to.
Specifically, 2-3 sets are 40% better than just one, and only 20% more for 4-6 sets. The article begins by pointing out that “some authors have argued that a single set per exercise is all that is necessary for all populations and that further gains are not achieved by successive sets.”.If you are training intensely enough, one set is not only as good as three or more sets for muscular strength and size increases, it is better because in the long run you’re less likely to overtrain and it will save you both time and wear and tear on your body; it gives you both a greater return on the time and effort you invest and a lower risk.
You can definitely go for a single set and different exercises for different body parts. You will get all the benefits of multiple sets in less time. Do the strength training wisely and do not move resistance haphazardly. Instead, control it in concentric and eccentric segments of these exercises.The high intensity training (HIT) proponents say that one set is all that is necessary for optimal growth, why others recommend periodization where the number of sets actually varies.
The truth is that both types of training can be beneficial; it really.If you would perform another set after a tough one, you will perform worse, indicating that you already fatigued the fast-twitch muscle fibers, generating less tension. Save your energy for more weight the next time. With multiple sets, trainees will hold back on earlier sets.
This pacing leads to several less intense sets.In fact, the Centers for Disease Control and Prevention say that even small bouts of exercise done multiple times during the day can have you feeling better overall, sleeping better, and improving your health markers, just like longer workouts do.Turns out more sets are better than one, at least up to a point. They found that doing 2 to 3 sets of each exercise boosted strength by 46% over doing a single set. So are you wasting your time if you only do a single set of each weight-training exercise?
It depends on what your goals are.Drechsler observes that whether one set or multiple sets are optimal often depends on what you’re trying to accomplish. For instance, if you are training for an event that requires repeated bouts of effort, multiple sets may be indicated. Another approach, however, would be to rely on sports specific training In conclusion, multiple sets are associated with 40% greater hypertrophy-related ESs than 1 set, in both trained and untrained subjects.
Multiple sets per exercise were associated with significantly greater strength gains, than a single set per exercise, during a resistance exercise programme. Two-to-three sets per resistance exercise were associated with 46% greater strength gains, than one set, in both trained and untrained participants.Forget any type of “bro science” that dominates most gyms. Traditional methods are being put to the test with modern research and the results are causing an uproar. Just Google “McMaster Hypertrophy” and let it sink in.
You clearly indicated in yo.
List of related literature:
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from The Doctor Is In: 7 Easy, Positive Steps to Take Right Now to Transform Your Health | |
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from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
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from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance | |
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from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints | |
| |
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
273 comments
Attention magnifies or energizes, intention transforms or changes.
I enjoy listening to people discussing the clinical data around HIT.
At the same time, I’ve been doing it the same for years with excellent results full body workouts with one set of between 6 and 15 reps to failure (if I feel like going to failure) per exercise, no more than two exercises per muscle group with sessions rarely lasting more than 20 minutes and little if any rest between exercises.
It may be that you can get greater hypertrophy doing multiple sets, but I get all the hypertrophy I want from one set. At times I’ve grown fast enough to produce stretch marks on my chest, legs, glutes, and arms without getting fat.
This one set myth is so misunderstood. Dorian, Mentzer, Viator all did more than one set. They ended with a heavy set and went beyond failure..That’s the key! Many training programs have you put in the work and never push beyond failure. And those hard core folks that do get there, keep going and often fail to recover properly. We all do this and have done so for decades.
Indoctrination with no studies done to factually verify. I love and appreciate the way you think. Thanks for your efforts.
I am currently going with bi-sets. I do mini-circuits of two exercises that focus on different muscular groups (ex.: squats and calf raises) and then take a 1-2 minute (depends on the exercises) rest between them. I complete an amount (4-5 bi-sets) and then move on to the next pair of exercises. I’ve been feeling improvements and my workouts go way faster, although slower than a circuit. What is your take on this kind of approach, Gabo?
I’m confused and how you don’t build muscle if you do strength training but you still get stronger?
Can we do 3 set of each? I mean
The first set would be of a lighter one with multiple reps.
The second is for muscle hyperthrophy, lifting heavier than the first with 8-12 reps. And the last set would be of a high intensity, the heaviest you could lift for about 3-5 reps.
Is that fine?
No. It isn’t. Plus you haven’t got any bigger with this ridiculous training system. It does nothing.
To do one set wouldn’t we have to work hard to the motherload to drive ourself to the floor?
Hi man, thanx for your effort, really helpful, And if you were honest, do you use dumbells or barbells for muscle building or whole your body’s muscle is built with only calithenics exercise like pull up, dip and push up?
Another great video.. thanks a lot Matt. I just have one question: how do I know when I reached fatigue?
Hey jason high volume and high frequency works best for me! I cant do a 2day Split with focus and intensity and volume…. should i do a 3 day split
Im 51, worked out forever. Im experimenting with 3 day a week, Starting with clean grip deadlift switch over to regular deadlift (Ramp situation, total 5-6 sets. Then I have 20-25 exercises where i do just 1 set each. I start with the exercise I use most Weight (Bent Row) (I don’t do barbell Bench or Incline I do DB), then the exercises are from top to bottom based on weight used.9 DB’s exercises come after my 6 Barbell Exercises. Then I finish with the EZ Bar for Pullovers, light close bench seated curl and Tri Ext,,then a few Abs sets…I like it. I am always trying to progress(on Exercise. com it has all my workouts for 11 years-and I am starting this program a bit over my Average weight for each individual exercise. The idea of doing Multiple sets per exercise bores me right now. (I train by myself at Home). The workout takes 45-50 min which is pretty much perfect it seems
Nutrition, sleep and other life stresses have a lot to do with recovery. Being unable to recover from more than one set could be a sign that something outside of the gym needs attention.
Hearing “new information” and better explanations of “old information” when I tune in. Been doing so for going on 9yrs!
Guys, fucking about as a beginner with no structure is not a good idea. You don’t just magically grow, you have to push yourself. I found the best method to be fairly high reps with progressive overload, either in the form of extra weight or an extra set. Just push yourself and write everything down.
What if you do ten reps, ten sets, lifting between 50-100 pound?
You are great as many others note. The reason youvare not as big as you should be is because you appeal to the intelligent people mostly.
Hi Gabo! Thank you for another amazing video. I’m a big fan of yours. I have a small question I usually have very limited time for my work out, so I prefer to do circut training because in that way I can do everything fast and still do a lot of reps. Question is if I make sure that my muscles are tired enough at the end, would this type of training be good for muscle growth? Thank you!
What you say about one set of 3 min squat? And after that 5 sets of lunges? Can build muscels?
i get monster pumps by doing 4 sets per exercise. does that mean i’m a drug addict?
I’m about to start “strength” training all the major muscle groups. The idea of doing 1-set to failure using 30-35% of my 1-RM would be ideal for me as I’m not interested in getting huge, just stronger and better proportioned. What is your opinion of this approach? By the way, I’m 65, lean and fit. Also, I will have 48-hours recovery time between all pull-movement exercises and 48-hour recovery time between all push-movement exercises.
Great video. I do 3 pyramid set’s. Two warming up set’s, then one working set with one rep shy of failure.
did those sets in those metaanylses go to failure for each set?
Can do TRX exercise after calisthenics.Hey boss PLEASE reply
How would you use single set training to make it work for you?
If there’s warm up sets, then it’s not a single set. Single means one. Why not just do has many push ups as possible in 3 minutes.
I dont get how some people come up with these ridiculous ideas sometimes. 1 set training has been around for a long time, but the way some interpret the method is…beyond me lol
Excellent upload. Im 53 and train once a week. 5 exercises. 2 sets each. FIRST SET WARMUP (IMPORTANT) Second set TO FAILURE.
Onto next exercise. Workout lasts 30 minutes max. Results phenomenal. Every single week my lifts go up by at least a rep or 5lbs weight.
You will never PLATEAU. Until you reach the upper heights of your potential. EVERY SINGLE WEEK you should see PROGRESS.
I know for A FACT. Most volume trainers do not see weekly progress beyond newbie gains.
THE REASON IS SIMPLE. Amost dont train INTENSELY enough to stimulate growth. And B-even if they do. They dont rest LONG ENOUGH to recover AND GROW.
I started out doing push ups but they were fast and like cheat reps i got 100 like that then switched to strict slow past push ups like the pacers test and with it i am stuck at 30-35 push ups I do 10 more directly after i drop but on my knees
I do that every day and on the eight day i rest and i do no upper body exorcize at all
I also do max good form but fast paste pull ups and push ups
Ive been stuck at 30-35 push ups over a week now. Lol probably need to really change it up
When it comes to high reps it seems most bodybuilders will stick to no more than 15 reps
3:21?
it shouldnt be heavier because it is the same weight..so how it is more heavier then 3 sets of 10 reps?
so how can I implement this in a upper lower body split? I should implement all three right? I’m currently using a 3 days per week full body workout, but I want to switch to a 4 days a week upper/lower body split
Im training mainly for endurance but I do throw in 1 strength workout a week. So monday is weighted sets and reps Wednesday and friday is circuits. Working well!
I would argue that doing multiple sets over intense single sets is actually much safer and easier to recover from if you’re a natural lifter. For my own body, I would never base all the stimulus I get in one workout on one set, that would 100% batter and/or injure me. Multiple sets for me simply means that common sense volume + common sense level of intensity works best. Great advice.
Coach Matt, now you gotta explain/give tips on how to maximise recovery in modern day life tbh hehe
Hey Matt, I’m training both the hanging straight leg raise and hanging knee raise with twist for my obliques. Would the hanging straight leg raise train the full core sufficiently? Thanks
all I know, having started weights at 12 and now 52 is that with just doing 1 set to failure (and only a warm up set on exercises that may be really heavy-say over 180 lb barbell) is that I am able to gain more strength in that one set in each workout-be it just 1 or 2 more reps,,until I reach 12 in that exercise. then adding 2 to 5% weight.Example. DB Bench Press, when I was doing multiple sets and working up to 50 lbs (ie set of 30, 35, 40, 45) I would only be able to do that 50 say 5 times. And in the last workout, I went directly to 50 lbs and did 10 rather easy reps. I think what you said about recovery is key. Do ing Full Body every other day, with 30 min exercise bike between is what im currently doing, and so far been able to add at least 1 rep in each exercise each workout. I do take creatine and vitamins thats it. My workout is based on an Ellington Darden book.
Loving it! But, question; Can you do a video on WHAT to do if you are not getting stronger / better at an exercise IF your caloric intake & rest are in check? One of my friends trains really hard (exertion) but he just doesn’t gain strength whereas he does gain size, it’s really strange.
+RedDeltaProject I have a question I need some help with, I have started to do pull ups with a towel and I usually take like 5 mins break in between sets and I wanted to know how long I should take between each arm because they are both used. sorry if this is hard to understand it is a little hard to word, Thanks
Hit is best for steroid lifters and 3 sets hit two times a week the same muscles is total 18 sets with 160 to 190 reps
i just started going to the gym and im doing 20-25 reps and 5 sets do you guys think this is a decent approuch?
5 minute video posted 6 minutes ago already 9 likes. STRONG and SOLID advice time and time again NO BULLSHIT whatsoever!
Probably the most informative calisthenics videos on YouTube. Mis respetos and un mil gracias.
I started doing only 3 sets as you said in a video recommended by Convict conditioning. But i do not know if you meant to do 3 sets per exercise or in total?
For example chin ups and pull ups. If i do 3 sets, should be in total or per exercise?
Thanks in advance!!
What weight and how many reps where in the 10 set squat session my sir!
What about rep tempo? Does time under tension vs. quick explosive reps matter?
It only depends on how much you get your nervous system involved. Brain muscle connection. I really found this out from having a stroke. I am beginning to think that just about all of it is in your mind. Bruce Liptons biology of belief my apply as well. Dr. Stephen Myers work as well. The better your nervous system recovers is possibly the most important. I don’t have time or space to go into everything but keep up your great work
This is why Veterano Plus is perfect.
I can train everyday, be loose with my eating habits, sleep only 6 hours a day, and still make progress a bit every week, and be pumped (even excited) and ready to do the workout daily.
It’s become a great habit, and I’m free to rollerskate often without feeling like it’s too much. I’m feeling great!
As Jones said, “One properly placed shot will bring an elephant down”. The objective without drugs is to stimulate growth doing as little as possible not as much as possible. My one workout takes about 9min 1 squat, 1 dumbbell bench press, 1 stiff legged deadlift. Pretty much covers the whole body. The other weekly workout I do like 7 total sets for the whole body more isolation movements working the smaller muscles like the biceps [ curl] shoulders [ press triceps.
Cool! Another new Matt’s tips vidéo!:)
Thank you coach it was very interesting
Your videos are very helpful and inspire me to continue with my fitness lifestyle. There is no closed-captions/subtitles in this video as your other videos do. Can you please look into this? Many thanks.
Hey RedDeltaProject, what can one do about a naturally hyperextending elbow? Only my left elbow hyperextends. This makes straight arm exercises like tuck planche and even scapular shrugs hard to balance on my left side. It feels like the elbow makes the shoulder unstable. For instance in tuck planche position, with elbows locked out, my left arm “wants” to supinate. My right side is solid. I have to fight this one-sided supination so that my body doesn’t tilt to the left. Also my left side has slightly greater ROM in terms of supination and pronation. Any ideas to remedy this?
Hey Gabo wanner ask if you never have tried intermittent fasting or you can make a video about it:) and thank you so much for your help with my training and i will like to know more about intermittent fasting and if it healthy for me i have a body fat on 7,5-8,5:)
if i do this my workout will be 15mins id say, takes me longer to drive to my gym lol
Matt, your website and YouTube videos are excellent. Please keep up the great work. Question, it seems that CC only focuses on two planes, frontal and sagittal leaving exercises done in the transverse plane out. Your thoughts please.
coach its realy weird when i train with a regular pull ups bar i get no pump and tension in my whole back and arms but when i used a thick bar i get a huge muscle activation in the forearms and biceps and back too
Yates used the one set to failure but I think he did warm up sets.
Hi i really want to do one leg squats but I can’t even sit into position without falling. What do i have to stretch to be able to just sit with one leg in front of me before i push up. I feel like my ankle is tight and can not bend enough to support me sitting on one leg. Thank you
I’m so glad that my exact workout routine for 4 years is resembling the exact routine to just build muscle size, now I know I don’t gotta change up what I’m used to, thanks this video was super helpful.
I read about a study where the difference between 1 and 3 worksets were 23%… No doubt about diminishing returns.
The Old School Calisthenics article you linked on Twitter recently recommended high volume training, i.e. lots of sets and reps. Wouldn’t high volume training like this be subject to diminishing returns as you described here? If not, why not? Thanks!
If I am trying to increase my max reps, then should I train circuit style?
I agree if you are natural you have to work harder to stimulate the muscles. I think the only thing I think maybe is being natural you might not be able to do as many working sets as a steroid user if you are doing them ‘all out’, maybe 3 to a steroid users 4.
Can you make a video about how to strengthen your grip and how to deal with the bumps that pop on your hands from the bar? They hurt quiet a lot.
What the Mentzer fans don’t realise is that Mentzer built his body from volume. Not hit. That came after he had built his physique with volume. Same goes for Yates. You would think after nearly 50 years HIT would have produced at least one champion but it hasn’t. All the best bodybuilders built their bodies using multiple sets, multiple exercise and with frequency. Real world results dictate this.
I’m new to this channel but holy shit I don’t know how to thank you for all this info. Been doing calisthenics for quite a while and was a bit confused how to build muscle and learn skills. Mad respect, you gained a new subscriber!
Can someone answer one question for me please? I just started getting into training, I have barbell, weights, dumbells, forearm bar, chinup bar, kettlebell. I know how to use them but my question is (because I get pretty exhausted quick lifting) can I do 1 set per excercise 3X per day instead of 3 sets everytime and still have good results? Thanks in advance.
@jason: how often do you train in a week? Are you running your 2-day-routine three times per week? Or even constantly? Do you ever do breaks?
So the best combination for hyperthropy and strength are low reps with more sets?
Make sense
Excellent presentation, great advice, no hype. Well done. You’re one of the best.
Hello,Bert.
How are you?
How does it work to get pure strength?
Doing it only one heavy set until the failure too?But what if I do the some exercise every single day?
Thank you.
How can i train for explosive strength with circuit or sets and reps?
But you do 3×10 mostly with like 65%. But 10×3 will be mostly with 85%.
And you say that both give equal amount of hypertrophy?????
Agree. I use to always do one set for every exercise and gave it my all. People said I needed to do sets of at least 3 so I started to do that but could only get a fraction of the reps after the first set because every set I gave it my all and over the course of a year forcing myself into doing 3 sets made me weaker and I lost strength. So now I stick with the 1 set only approach.
I have notice strength training one set to failure does not work very well.( i have try one set to failure for every muscle group) I can train every 5 day full body, but only thing who happened are that i regress in strength or at least stagnate hard. I believe for a drugfree lifter we should train every muscle group more often than that, but not always to failure. No offense, if i train full body compounds movement, who is taxing for body and cns, there i grind reps, no wonder i am not succes in training.
Ironic that a Mentzer disciple is accusing virtually everyone who’s ever lifted of using PEDs. Does Bill think Mike was 100% natural? I remember reading his articles about the Heavy Duty system in the muscle mags years ago. He always seemed a little dogmatic to me. Basically it was,”my way is the best if it doesn’t work for you, you aren’t doing it hard enough”.
How often should you exercise? I assume recovery is faster compared to when doing multiple sets(?)
Everyone’s body is different. I find if I work in a 10 to 12 rep range I’m just burning out my muscle like cardio. 5 to 8 reps for me works best for hypertrophy on both arms and compound movements. Even 3 to 5 reps on heavy compound movements I notice I’ve built mass just at a slower rate. I train 3 sets for strength movements and 5 sets for mass building exercises. Have to experiment and see what works for you. I train in a 1 to 4 rep range primarily for strength but incorporate an exercise at the end of each session with a 5 to 8 rep range to stimulate muscle growth. Another thing is you have to eat and get good quality sleep if you want to get bigger and stronger. Doesn’t matter how hard you train if your diet and sleep are not regulated according to your needs and goals. You also need to get sleep and eat to stimulate healthy weight loss if that’s your goal. Caloric deficit for weight loss and caloric surplus for weight gain
I have done this for few years now people look at me thinking why is he doing one set. When you see them doing set after set with no intensity at all. End of the day when you have one set you know all you have to do is go all out because you know you only have one set to do it. And training full body feels like it should feel your whole body stimulated… good video man
But if i do three excercise for every muscle group bot one set in each, it is that what you mean? Or should i do only one single set for each muscle group and only one excercise for each muscle group?
I do a full body work out twice a week. I do one set of each exercise, but two exercises for each muscle group (example: squats and lunges). Slowly add to your working load by either adding reps or weight, and you will get stronger. You don’t gain muscle while you’re working out, you gain it while you recover. Your brain tells your body that it needs to increase its ability handle the tension you’ve put on it. Increase the tension, and your body will adapt. Will you gain more strength by doing more sets? Probably. Is single set training the fastest way to gain strength? Probably not. But gaining muscle isn’t for the impatient anyway.
Jack Lalanne used to say that beginners should start with one set for around 15reps, then you should add more.
I’m glad you made this video and clarified the extensive warmup. I switched to SSW’s after my foot and wrist first healed enough to get back into bodyweight exercises, a few weeks ago. I found out I was regaining the strength faster than anticipated through only one moderate working set. I’m still healing but my core is probably just as good, if not better than before breaking those appendages. For that, thanks for all the great work and information.
Is Custokebon Secrets effective to lost tons of weight? We have read a lot of good stuff about Custokebon Secrets (google search it).
What about doing circuit training by hitting different muscles groups?
Like:
1pushup
2dragon flag
3calf raises
4pullup
5squat
Is it okay to mix circuit and reps??
Example
Monday -reps/set
Tuesday rest
Wednesday circuit
Thursday rest
Friday reps/set
Saturday circuit
Sunday rest
Hey Gabo, how do you usually schedule your workouts to balance resistance training (Calisthenics or Weights) with Yoga?
Best channel on YouTube but underrated coz most wants only workouts…but this is awesome love from India
Hi there. I’ve been watching and enjoying your videos for some time, and have a question. I’m 46 years old, and have started lifting weights. I train each body part once a week, because it seems I’m not recovered enough for more frequent training. For the longest time, I wasn’t able to properly perform the bench press. Finally I’m able to perform the dumbbell bench press and feel it in my chest. But, I’m only currently able to do one partial rep with minimal weight each week. I do get a pump and feel soreness in my chest. Sound odd?
Hey saturno please reply…i started circuit training 3days ago before it i did sets reps…i am facing low testosterone issues…what should i do help
Hi there, have you considered Custokebon Secrets yet? Simply just do a google search engine search. On there you’ll find a great guidelines about how exactly you can lost a lot of weight. Why don’t you give it a shot? perhaps it’ll work for you too.
You have to have a very good muscle connection to get anything out of it, as that main set has to be perfect, if your form and feeling is off you’ll be wasting your time… it works for sure tho, drugs or no drugs. There is no right way, 100 different ways to crack an egg. If you have poor genes you could have 100% scientific tailored routine and still make next to no gains. Yet someone blessed could make it up as he goes along and look amazing.
Love the way you described this Matt!
Ramping up to 1 or 2 hard (but not to failure) sets has long been my preferred way of training. I sometimes try more volume but always find myself coming back to some variant of this model.
Great stuff.
please, we need videos
about your transformation
if you have it
I wanted to find a channel about calisthenics that tells everything without separate it in 7 different videos full with bullshit for so long and now I did! Thanks!
I’ve been doing 1 working ‘set’ for the last year or so for example in pressing movements I’d go until I couldn’t complete another rep then have my spotter assist with 2-3 spotter reps then stop the movement. Anything which my spotter couldn’t assist with I’d use rest-pause (like squats). For me it’s worked as I’ve gone from a 37.5kg dB press to 45×8. The workouts consist of multiple exercises though so can take about 90 minutes. Train each muscle twice a week, can’t do more as shift work interferes with my recovery
Just been watching your videos, just found your channel recently. And honestly, there is nobody who gives out this much beneficial information on youtube. Definitely the best calisthenics/training and mobility/flexibility channels out here on youtube, and a very real and humble personality especially when other channels just run out of ideas and post random rubbish workouts that i know for a fact that they don’t even train. 1million subs is coming bro.
i used to think that it would be awesome to have a big gym and teach calisthenics to everyone to earn money but…. i find it more gratifying to just train people who are indeed interested in self growing, and have the intention and will to train. They might be way less people but they are genuine and doesnt take up my time, though i dont earn anything hahaha
just like gabo said, it depends on our goals and what we want to do. which is also the same mentality we gotta have in our daily life decisions.
Love the content. it is genuine, educational, and displays excellent vibes. (unlike that cocky chris heria haha)
I have never worked out, consistently. I want to lose Weight, and build Muscle. What pound(s) of Weight(s), should I begin with?
I’m 17 and have been working out properly for 3 years. I try and do 20-25 sets (8-12 reps) every workout with a push pull legs spit. I am currently bulking.
Do you think I am doing enough?
Why not both? Circuit training is good for a quick metabolic workout and endurance, sets and reps increase strength. I typically do sets/reps in the beginning of my workout then finish with circuit training
Hey man, I really like how you broke these 2 styles pf training down and mostly like how you use “space, stars, planets” as your theme. I hope you don’t mind I take these styles I learned from you for my own channel. lol
Can you give an example of a good bicep with sets and reps that only use only bodyweight like pull ups
Dunno if im wrong but imo circuit is a bit more though for brain
How much time it takes with 5 sets and 20 reps with dumbbells of 15Kg to get just a little bit of muscles?????
I only do ONE set. ZERO warmup. The firs half of the set is my warmup.
1 x15 per body part. The first 7-8 reps do the trick. Rep speed is 6 seconds per rep.
Diet Plan called Custokebon Secrets kept appearing here on many youtube videos and I thought they were scam. However after my mate follow it, and finally lost a ton of weight with it without starving herself. I’m persuaded. You should not take my word for it, search for Custokebon Secrets on google.
What do think about low sets high reps? Example: 3 exercises, first exercise, 2 warmup sets and the final set high rep to failure, next exercise, one warm up, and a final set high rep to failure, last exercise, one warmup set, final set high rep to failure. Your thoughts? Good content btw.
Hey Gabo, great video as always! I wish to learn the planche and the handstand. My thought was to follow your intermediate full body workout one day and a tuck planche work out along with some handstand and core the next day and rest on weekends. I am in school which means i dont really have that much time. Will my planche progression really be hindered by this style that i am thinking of? My main goal is strength and not so much of endurance. Is circuit style not really not suitable then? Thanks and lots of love❤
I sometimes do both in the same workout. Between circuits, I’ll do full-body endurance work (like boxing or swimming) before doing the circuit again.
I do 5×30 pushups 3 times a day = 450 pushups a day, but I start at noon. Any advice?Should I start in the morning? Anything else I should change?Thank you in advance.
I find that when I ramp up to 1 top set per exercise, I am more motivated to workout, and when I have to do a workout that consists of 3 sets per exercise, I find excuses for not wanting to workout, I’m just not as motivated. I used to do 2 x 5, then 3rd set was amrap, now I always try to challenge myself and beat my 1 set either by adding more weight or adding more reps. I usually do full body twice a week or a push / pull routine. I usually do 2-3 hard warmup sets, then give it all I got for that 1 final set. I’ll alternate and do 1 x 5 or 1 x 8-12 reps, and try to beat those numbers each time, and when I can’t, I’ll just take out some weight and cycle it, and start over again until I can increase it.
The most effective video ever, because there is a big confusion about how to train calisthenics sets or circuits?!
Thanks for the important content man.
Could doing one set microworkouts be enough for gaining strength/mass? Consistency always beats hard work for sure but can this apply this question?
do you climb the mound ‘ en with one climb or with multiple climbs.??……
What about 1 set per body part, 15 reps,adding 5 pounds per exercise a day, 5 days on 2 off.
Is it good to mix it for exemple: 2 days of reps sets and 2 days of circuit in the week?
You can also combine this 2 Methods in one Workout. For myself i do reps/sets at the beginning as skills, and to finish the workout i do a circuit basic style with pull ups dips and so on.
X weight set number 1 for 10 reps. Set number 2 same weight same reps after resting 2 minutes, feels heavier. Is the peak not the first set in this specific case?
At last an excellent and clear explanation of the different training strategies, thanks!!!! You were very very clear and easy to understand.
How many reps in calisthenics. For example I can do 30,40 push ups. So 6 to 12 push will be too easy for me. Should I do it slow. Help
Now, I use circuit training because i want to get more repetitions and endurance, but now i want some strenght and i don’t exactly how to train for that…:)) i don’t know rep range..etc for that.
i hope so. I can only do 2-3 proper pull ups on a good day so instead i simply do many sets of one with 15 second ish breaks
i do 3 sets of 35 reps on each arm curling 25lb dumbells. is that good?
What about 5-8 reps? Is that a mix of strength andhypertophy?
Hello Gabo! Thank you for your videos. Finally explained:) I’m going to subscribe to your website program to show my appreciation for your work, your videos. Best regards, Adrian
hello gabo!:) i have a question, what do you think about Superset? Example: pull ups,dips and rest and repeat the circle. I have goal building reps in basics exercises so strength and strength endurance..For me its like classic sets and reps combine with some little circuit principles, building strength/muscle mass and too some strength endurance/condition.
I’ll be glad for your answer. Greetings from Czech Republic!
I have a question, what is a set and what is a rep.. please someone anwser
Man gabo I’ve heard people explain this to me more than once online and I never got it till now how you explain it while doing it in the video thank you man it makes so much sense what you doing and saying I learn by image a lot better I must admit I don’t think I listen as well but I don’t let it stop me from learning thank you gabo your Jamaican fan always
so say if i train monday wensday friday 3 times a week everythime i hit the gym a couple of warmup up sets for each exercise and then 1 working set stopping 1 rep before failure do i still build muscle that way? i was thinking of training that way i always feel burned out i doing high folume right now 2x upper and 2x lower per week, was thinking on full body only squats weighted pullups overhead press bench pendlay row only 1 working set and progressing every time i train
Is Custokebon Secrets useful to lost lots of weight? I’ve learn a lot of good stuff about Custokebon Secrets (search on google).
So can you build muscle doing 1 set of 20 using progress overload
oh and I also, I don’t feel smaller or weaker than if I did multiple sets this way. I still look on the larger side
How many reps should I aim for on that all important 1 set to gain muscle? 5, 10, 15?
Examples of practicing the move on off days? If i do 1 set of pull ups how can i do it with bodyweighth otherwise?:/
The ultimate Super High Intensity Training (hence the acronym): ZERO sets per bodypart. Then you have to do a few sets to slow down the incessant growth.
Yes.. but its not optimal.. 1 hard set per body part with high frequency is optimal.
Hi Gabo, I usually implement a hybrid method between circuit and reps&sets. I would typically perform supersets of antagonistic muscle groups (Example A: Push ups + Australian Rows; Example B: Pull ups + OH Press; Example C: Ring bicep curls + Ring tricep extensions) I get a lot out of this style of training as it allows me to get in plenty of training volume, it helps me recover fast between sets, it promotes structual balance across my muculoeskeletal system and it challenges my cardiovascular capacity.
However, I do agree on the underlying conclusion of your video. Keep up the awesome work, man.
Love circuits, it saves time and you still feel like u got a good workout in
I try to do sets and reps for body parts I want to increase strength, and after that I do full body circuit workout but with easier progressions for body parts I did sets and reps for.
Man I love how sharp and deep you are explaining everything. Makes the video a lot more interesting to listen!!
All the best man 😉
Bro u are my idol for this year. I am fully focused on you tried thenx., then weighligting and now i dedicate to you…/\\.. fanboy alert…
Great content. Keepup the good work. Gonna spam your channel like this.
Can you build the fast-twitch muscle fibers from fast reps but with lower weight and more reps? Not the recommended 7 and lower reps for strength but 8 reps and higher
In my current workout routine I mix circuit and reps and sets training. 4 workouts a week, 1 workout reps and sets, then 1 in circuit, and so on… I got a lot stronger and leaner so it seems to be a good idea:)
One question though.. Ive recently started getting a sharp pain in my left shoulder every time u do pullups.. Ive just really started to master pullups now im doing 10 a set.this pain is holding me back. Could you please do a vid on what steps i should take.thanks
Love your channel bro especially the fact that you only calesthenics..im a beginer to intermidiate but you answer alot of the questions i ask myself…thanks
Interesting and it makes sense. What about rest between sets? I have been trying the German method of 10 sets recently and find that when I did them with just 10 to 15 secs between sets I really felt it in my muscles the next day BUT if I did a 1 minute rest between sets but a bit heavier weight I felt NOTHING the next day!
I totally agree with the jist of this video, there definitely is a disadvantage of doing too much volume. Recovery is one of the most important factors for strength gains! However, I feel that saying that “muscles cannot count” gives a wrong impression of how the body works. The body knows exactly what it has done. If you look at it from an evolutionary perspective, the body is a highly, highly optimized machine that uses all information available to adapt to its situation. Some information might not have any consequences for muscle growth, but they are in the system nevertheless. I feel that far too many people think that their brains are smarter than their body. That is really one of the biggest myths in the industry, as it is the other way around.
That doesn’t mean that you have to overanalyze everything, but some rigorous analysis of your training is definitely a sound way of optimizing the outcome.
great video. can you please do a nutrition video. thank you.
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why do we even do sets? who defined what a set is?
why not do a reps to failure of the bench press, then go straight into push-ups, and when you fail, rest 10 seconds, go to failure, rest 10 seconds, go to failure, and keep doing, till just before death ensues
1 set
3-4sets for each muscle group or for each machine, because a lot of machines have the same muscle group but they are still different and have addition myscle groups to work on… please let me know the answer, should I be doing 3-4 sets for every machine I like, or 3-4 sets for one muscle group(ie I do 1 set on one machine that works back muscles and 2 more sets on another machine that also works back muscles and additionally biceps.
Great topic, you covered it in a very accurate way, thank you for your ongoing commitment Gabo!:-D
My personal approach is reps & sets PLUS “active waiting” on the cross trainer (just light movement at moderate speed) and mobility drills between the sets.
This way I am moving constantly, it´s similar to HIIT training. I found that method great to get lean while building strength and muscles at the same time.
Thanks my man. By far the most concise youtuber talking about the topic so far
Thank you for the video, sir! You have a VERY SICK gym/playground set-up! More power!
I been doing 3 sets of 12 reps seems to be working for me at end of the day do what works for you
WHATABOUT A BROKEN SET METHOD WITH MICROPAUSES TRYING TO NAIL THAT SUCKER
For me im beginner i do push ups 4 sets with 10 reps but in every set after 10 reps i dont feel fatigue so is that mean i wont build any muscle?
Hey Matt, I have two questions.
Since you work out six days a week in your split, what rep range do you usually aim for?
Also in regards to this video, do you think that someone could strength train (meaning low reps with a high load just to clarify) for six consecutive days if they only do one set? Whether that’s full body or not may influence the answer so I’ll ask for both full body and splits.
sorry, I mean before training even photos when you was young
Okay, grandad. You’re just lazy. One set? Come on now…get real.
I can’t do 50 pushup at a stretch. Will it give me same benefits if I do 50 pushups in 5 sets(1 set=10 pushups) with 1 minute rest between the sets??
Does anybody know from there experience, what had the best effect for them?
Low amount of sets until failure with about 2-4 minutes of rest?
Example:
1-3 sets of pull ups until failure
Set1: 8
Set2: 5
Set3: 3
Or blend some intensity with volume
For about 5 sets of pull ups and not failing, which doesn’t get you as fatigued therefore getting more total reps
Example: getting 4 reps every set for
20 total reps
Anybody actually have tried this?
If i do let’s say 4 sets of 4 different bicep exercises twice a week is that too much?
I dunno, from when I first started working out till today i`ve always done 3 set of 15 reps and made mad progress, might consider switching to 3 sets of 12 reps as the rate at which I gain is decreasing
Love listening to Jason. There’s always something to take away.
if you think fitness is for idiots you are so fucking wrong, this all system is harder than any maths
1REPSคือ1ครั้ง
1SETSคือ1ยก
เช่น 15 REPS 3 SETS
คือ 15ครั้ง3ยก
Do you have to take a pause when you’re going to the next set
I read a lot of superb opinions on the net about how exactly Custokebon Secrets can help you lost crazy amounts of weight. Has anyone tried using this popular weight loss method?
u need to introduce ur wife to us one day she must be amazing just like u
I just mix both methods, half of the week I do circuits and the other half sets and reps. Awesome video Gabo. Gracias por la informacion, muy util
Bodybuilding comes in multiple protocols… bodybuilding comes in multiple levels… entry level through advanced… bodybuilding is going through a process… not trying to get to a destination!
i just want to know what the difference between rep and set…..this sound like gibberish to us newbies
Thank you very much for this video! I have been searching for an answer like this for a long time!
I tried variations of HIT and Heavy Duty for years after high school, with barely any results, and ended up quitting as a result because my gains were so minimal, I thought I had no genetic potential whatsoever. Lately, I’ve been getting back into lifting with higher volume, higher frequency, and lower intensity I see real results. Sad I wasted so many years on HIT and Heavy Duty instead of experimenting with different kinds of programs.
I was personally phone coached by Mike Mentzer. He told me he had clients doing 2-3 working sets per exercise. Mike says everyone has different rates of recovery. It is up to the individual to assess their own recovery. If you are growing stronger every workout with just one set to positive failure. You don’t need to add more volume. This only creates a longer recovery time and will deplete your biochemical reserves if too much volume is carried on. The body will also adapt to the training stimulus.
Hi, Matt! I have a question.
Should i start every workout with the hardest progression of the session?
Example:
-dips x2 set
-side to side push ups x2
-diamond x2
-normal x2
Or do 1 set of each and repeat?like circuit?
Btw, to diamond push ups my triceps are fatigue.
I have rest between 1-2 min.
Great video thanks, I needed this because I put together my own exercise routine and I have 38 moves I want to complete (total body calisthenics) and was trying to figure out 1 or 2 sets, Im going with 2 and I will be doing my workout with 48 hours recovery. QUESTION: Is it better to do a certain number of reps per set (12 reps) OR seconds per move (20 seconds of bicep curls, 10 second reposition, 20 seconds of tricep kickbacks, 10 second reposition, etc……..) Am I overthinking this????????
IMO, you shouldn’t silence the haters. I never like to interrupt someone when they are making a fool of themselves. Also, the other channe followers can deal with them lol.
As Jones said ” one properly placed shot can bring down an elephant ” Less is more!!! The objective without drugs is to stimulate growth doing as little as possible not as much as possible so you can recover. Steroids aid in the recovery process. You can’t make gains doing HV without drugs.
I think there is no harm in going to 1 set max during your training schedule. Sometimes you get sick of straight across sets all the time and it’s a good change of pace and also U can break plateaus etc. And also if your ramp up sets are sort of 60% and above the. There is a training stimulus
What is endurance for? I think is useless. Strenght is useful to showoff lifting heavy on the gym and muscle works to impress girls. Meanwhile endurance is useless, don’t do endurance training plz
Craig you have read those reports? Facts don’t lie but liars use and twist facts. Remember when doctors said smoking was good for you? I am familiar with those reports but don’t see the connection you are trying to make. I even have some of those reports in my library being a retired doctor. So please tell me your opinion
Hello. You have mentioned that trainees need to reach muscular failure and how difficult that is without a personal trainer. So what is muscular failure? Is it when the trainee cannot perform another repetition despite all efforts to do so. If so I would challenge that trainees MUST have a personal trainer to hand to achieve this. State of mind has to prevail here and if the trainee just will not perform they could have the best PT but not get to muscular failure point. Similarly, a hard working trainee might be able to get to muscular failure point training at home. Can you please explain how you view “muscular failure?”
If you do strength exercises (3-5 sets, 3-5 reps), does that still lead to muscle growth?
Only sheep follow dogmatic belief systems. we have in society a form of mass mental illness. Its a zombie apocolypes!
Could you do a video on sternum pain during push-ups and dips? Thanks
Plz put your camera higher and show us more of your beautiful face! ☺️
Hi Sir,
I do 1 set of each exercise 6 days a week. (Full body workout)
I mean bench press, pullover, bent over dumbbell rows, deadlift, squat, military press & last bicep curls. (1 set of each exercise)
I finish my workout within 20 minutes.
I agree that I will definitely get fit.
But can a person become a huge Bodybuilder with this type of training?
Would love to hear from you Sir.
Thank you.
“Last time I did this I was in Egypt” LOL I burst out in laughter
Love your videos Gabo, I use your morning yoga routine every morning I can! I have used reps and sets for a while but may look into circuit training, it’s hard to break out of the body builder mentality once your set in it!
My goal is to lose loads of body fat and maintain or build some muscle.
I’m 15 y/o. 76kg. 5ft7. 29% body fat
I only have dumbbells and no bench.
I want to get shredded in about 4 months. I need a full body workout that I can do with just dumbbells. How many sets and reps should I do and how many times a week? Should I do extra cardio or my rest days?
One Question:
If I try to do 3 rounds of circuit training and for example pull ups i
can do 12 pull ups in the first, 7 pull ups in the second and only 2 or 3
pull ups in the third round. Is it better to do less pull ups in the
first round like 8 to do constant pull ups every round or should I go on
like this?
Just had a great lower body workout where I challenged myself to using just one set.
Hanging Knee Raises: 1 x 30 (feet touched the floor at the fifteenth rep, but kept going).
Calf Raises 1 x 50 (these were easy and I didn’t feel the need to push myself).
Hover Lunge 1 x 7 (7 each leg) (I just went until my back leg plopped to the ground).
One-Leg Squat (off a ledge) 1 x 6 (went until stability and balance gave out).
Full Bridge Pushup 1×12 (wanted to stop at rep 8, then wanted to stop at rep 10, but I wanted 12 reps so I pushed myself harder than if I had a second set).
Finished the workout with three hill sprints.
One set was really nice because I felt like I was being productive because of incentive to push myself, and I still feel good because I’m not pushing myself for another set or saving energy for a second set.
Good content Matt. I found a good method that ‘I like’ is called DRM Double Rep Method on Tnation. Good blend of factors.
I’ve been doing the PHUL workout for months, first on 2790 calories a day, then began eating some of the calories burned in the work about a month ago, and a target protein range of 140-160 grams a day. I started at 186 lbs, and now I’m 189 lbs, but my muscles aren’t getting any bigger and I still have loose skin/fat around my stomach. I also do cardio, between 20-30 minutes when I do strength lifting, and on the off days I do about an hour. Am I overdoing the cardio? Not enough protein? What am I doing wrong? I really appreciate the feedback.
I totally agree with Jason! People need to realise that the human body is one of the most amazing adaptive organism and it can do much more than you think.
I’m switching to circuit training. I was doing typical weights/calisthenics followed by a half hour of LISS cardio, and it wasn’t doing much for me. Circuit training kicks my ass so hard that right now, I can only do a single circuit; if I try another, I’m shaking so much I can’t get through another set. It’s going to take me a while to build up to 3 circuits.
Excellent vid. I actually feel I gain strength much faster by doing one set to exhaustion per day. Maybe because the body recover faster and is less taxing to the system just as you said here.
I 15 to 20 reps is ideal for body building, I could be wrong but I would always switch from power lifting to 12 reps from week to week and I never built muscle but I would always make progress, I was benching over twice my body weight and I haven’t picked up a weight since 2010 and I could still probably do slightly over my body weight max…
I’ve been utilizing HIT principles for a very long time and it’s very effective despite what many think. My workouts rarely go beyond 20-30 minutes.
Mentzer and Yates were heavy steroid (ab)users. I don’t think they are appropriate comparables to anything natural, including bodyweight fitness.
IF BILL CAN GROW WITH ONLY ONE SET, THEN WHY DOES HE WORK SO HARD I BET HE COULD GROW WITH 1/2 SET!
JASON, WHAT IS A 1/2 SET?!!
LMAO!:^)
Hi! what if you’re beginning, and 15lbs overweight. Would you recommend reps and sets and build up strength along with it, or circuit to increase endurance and fat loss then switch it to reps and sets?
Yes, just very little, be ready for a slower process for change.
should we combine all 3 type to our workout routine?? like first exercise (strength), second exercise (muscle hypertrophy), last exercise (endurance max reps)??
Some of the proponents of HIT (high intensity training) claim that because you are supposed to be lifting slow and strict, warmup sets are not necessary.
Hi Matt
Do you have an email id, I could ask for tips and suggestions sometimes?
I have had good results doing one set to concentric failure. Would definitely recommend it!
LMAO what idiot said that!!!!!!!? “Bill” bring your ass here to the comments
It is certainly enough to build strength. I often go back to Power to the People and Easy Strength, both use a similar method of very few exercises, daily practice of 1-2 sets and never to failure.
Love this channel the reason I got into calisthenics. And I got a good laugh out of those outtakes
This is for lazy motherfuckers and people allergic to the gym and hard work.
how about 1 set each day, that sound better than 2 set every other day. i am sure most people only train the body 2 times a week, for example the chest gets 2 workouts each week. 2 or 3 sets.
then my idea that you can get more volume by training the chest each day but only 1 set and get to the peak set and you are done.
naturally the amount of exercises is limited since you train whole body each day, so the core are in focus.
and you can change up your exercises easier since you have only used up a limited set of exercise types.
Hello there, I want to know if Custokebon Secrets, will work for me? I notice many people keep on talking about this popular weight loss methods.
so basically bodybuilder monsters back then could’ve become even bigger monsters
When considering eating healthy, you must never fall victim to modern fad diet plans. Extreme diet plans undoubtedly are a threat for your health, especially ones that seriously restrict your daily nutritionary intake. Many of these fad diet plans work for a short period and then the benefits decrease after a while. You should check out Custokebon Secrets on the google search engine since it is not just another fad diet where you starve yourself.
1 rep of every machine and weight in the gym and after two months you have a 23 pack
Can’t figure out how to retract scapular pull ups. Any advice?
the circuit trg built my endurance, R&S = focus muscle grp trg. e.g. if I keep doing muscle ups trg, that’s the upper body focus.
Great video, why you delete the old tutorial video of portable pull up rope whit handles? I want to make one
if you do calisthenics does it negatively affect the newbie gains you get while lifting
Revise prymid trianing is best.
8-10 reps
6-8 reps
3-4 reps
When fresh go heavy then decreases the weight around 5 %.
I workout 3 times a week usualy should i do all of these over 3 days one day 4 each????
For endurance 1-2 sets ain’t gonna cut it lol. If you wanna increase push up and pull up reps for example the only way 1-2 sets would work is if you did them atleast 6 days a week.
1 set of 15 then followed by 3 sets of 8-12 reps of progressive overload would be ideal IMO, since progressive overload means you are getting stronger while building muscle
are decline sets the same sets but using low reps/lighter weights??
Ambos funcionan para construir músculo?? nose si entendí bien la úlima parte. o uno es mejor que otro para esto?
I do 9 set. The first three are 12 reps and the next 3 set are 6-8 reps and the last 3 set are 4-6 reps. Should I change my workout plan? (Those are for bench)
I do sets and reps for two weeks…and circuit training for the other two weeks
Didn’t Mentzer also express remorse for his training approach because he struggled with considerable pain after his competition years ended?
How should the workouts of a week be devided between strength, muscle grouth and endurance?
Thank for a great video!
For me, I just currently do a circuit training with similar rest times to normal training (Depends, I just rest the amount of time I feel necessary).
Just to emphasize my point againThis is not exactly “Circuit training” as portrait in the video, Because of the difference in rest times I mentioned.
What I noticed is that my training sessions are much more effective time wise, but still maintaining the same Volume per exercise.
Hope that helps someone. Jut give it a try!
Great…Do you lift weight also..Or.Only circuit training like push ups.. pull ups.. squats are enough to get a lean an imposing personality and body like you..I am more into hath yoga..how can ww include yoga with exercises together before or after…What’s your take on surya namaskar..??
Billy Boy, Billy, Billy boy. Congratulations.
I was doing 1 working set per exercise (3-4 exercises per body part). But! I was training each body part 2 or 3 times a week and I did this for a year or so. My strength went up well. I did grow but not all body parts responded the same. Legs and back needed higher volume. Arms gained a lot of strength, but the hypertrophy response was low.
Pecs and delts responded well to the one working set per exercise.
My work sets were heavy, 5-8 reps. What I learned was that not all forms of training and techniques work for every body AND that each body part will respond differently within each individual. So the best this is to mix it up. Shock the system. Gains!
What is up guys! =) FINALLY!!!! SM Apparel & Equipment its already available with 15% OFF everything! ► ► https://bit.ly/2qNxSnw
THANK YOU FOR YOUR SUPPORT! <3
With all love & gratitude,
Gabo
I’ve recently switched from straight calisthenics to this method and maybe it’s newbie gains? But I love it. I’m also sleeping better at night. Would you recommend full body, one set training 5x per week?
You really explained the sets curve very well. Thanks a lot ☺️
A quarter of 1 rep a weak is enough to stimulate muscle growth. I have been doing this for 10 years now and have gained 15 inches on my stomach.
What if I did S&R on Monday and Friday, and Circuit on Wednesday, and flip that the next week? That way I get the benefits of both worlds with minimal sacrifice!
I read a how-to book from a pretty famous bodybuilder when I was a young guy back in the early 80s, and trying all the volume recommended in it just wore me down. I had briefly tried the Moore’s Nautilus one set of everything 3 times a week before that, and the results were much better. I hear 3 sets of everything twice a week was the way to go, tried that and it helped, but still seemed like too much, especially for a working man that wanted a life instead of just being a slave to one’s own body like a pro. I stuck with it for the most part for years, and developed a lot of muscle, especially upper body, but it was a drag. Then I read about Dorian Yate’s one hard set with plenty of recovery time concept, tried it, and gained more than ever. By that time I was middle-aged, so Idk how it would have worked for me as a young guy, but I suspect it would have worked. I’m old now, so just play it by ear, sometimes doing 2 or 3 sets, sometimes just one, as it’s all about just feeling good as possible, not trying to look big.
Many thanks:) I agree 100%!!! I always focus on “one set”… but I need a couple of sets to get there. Then, it’s on to the next exercise.
My workout is a brosplit circuit workout of high volume or as many reps as I can in a minute with 20 seconds of rest in between exercises.
I give myself up to 2 minutes rest before I repeat the circuit agian.
But y people with multiple sets are big and more muscular??
My goal is to gain muscels… Can i train rep for 2 days.. And circuit for 2.. And 1 day for skills..????..
Hey Man, i have bicep tendonitis and it keeps coming back After a couple weeks of training. Do you have any advice for me? On Every upperbody movement I feel my front delt where the bicep groove runs through the shoulder. Thanks!
Hello,Gallant.
How are you?
I know that the hit method can growth much muscle mass.Really!
But I don’t how I can use it to get pure strength.I need to be stronger.
Actually,my training is compounded for every single day training,doing the same exercises every day,doing only one set for each exercise.
Thank you.
Awesome vids as usual, huge fan here! Just wanted to clarify cause for some reason this topic is still difficult for me to understand. Reps and sets would be best if I can do my basics but am not strong enough to start skilltraining yet? My goal is not aesthetics but purely being able to do all the cool skills you can do. For example my pullups are clean but for now I can only do like 9 in a row, not enough to start front lever training. I do full workout 3x week with as much handstand, mobility and other stuff in between as possible cause I hate rest days. Do I keep this up or should i go for circuit to get to that 15 rep range and the strength to start skilltraining?
So what if I do circuit but only with 2 excercises at a time? Say I alternate between pecs and shoulders?
The one set method actually works very well, the problem is most people don’t know how to use it properly, I had no problem using it to reach my fitness goal.
I went to the gym and for deadlifts I loaded the bar with over 1000 pounds. Then I just sat there and stared at the weight so intensely my eyes went to failure. Then I went home and rested for 2 weeks, I don’t want to overtrain.
how do i get more vascular naturally? some days im very vascular and other days im a bit fluffy, same bf% though..
Mentzer’s wisdom is solid and stands the test of time and biologic. I wouldnt say its the optimal way to exercise, but it is extremely efficient and effective. I tested his basic premis many years ago. Over a period of 8 weeks a buddy and I did 3 specific exercises: dips, pullups and push ups. My starting numbers dips=16, pullups=12, push ups=42. We worked out 2x week (like tue and fri) shooting for complete recovery and compensation (growth). We did one warmup set roughly 60-70%. Then it was one all out total muscle-nerve-screaming-fight-for-your-life failure-set. And that was it. My ending numbers… dips=50, pullups=35, pushups=85. Is it optimal? I dont think it probably is, but I was astounded by the results. Definitely makes one think about the rampant overtraining and stunted results of many people oit there. I like this guys modern take on the age old idea. Good stuff!
Mr. Seelman, I concur with your recommendation to focus on compound movements and only doing one set per exercise to MMF. With this in mind, do you recommend only one upper leg compound movement per workout?
As Jones said ” you can bring an elephant down with one properly placed shot ” The objective is to stimulate growth doing as little as possible, not as much as possible so you can recover [ nervous system] without drugs. As the old saying goes ” Less is more”
Delta Can you do a video on hig volume for example doing 5 sets of 50 reps off push ups and pull ups all the bodyweight movement Can you get really big from that. Beacuse i read about herchel walker that is doing 3000 push ups and the other bodyweight stuff and he is really big
Using a half rep to bench Press gives me a better pump and feels betternon my chest should i stick to it?
The more volume I do in the gym the less results I receive! Go figure? Everybody is different. For me, less volume but working harder per set is magic. For example, today I did 2 pre-exhaust supersets for Lats Straight Arm Pushdown w/ Rope and Supinated Cable Pulldowns performed to Absolute Failure using partial reps and drop sets after first training to failure. Following these 2 cycles I performed 2 difficult sets of One Arm Dumbbell Rows. Let me tell you my body was in shock! Totally fatigued. I have been training for about 4 years now and I am not satisfied with my progress. I believe I should be stronger and bigger for the amount of time I have invested in the Gym. I have discovered that too much volume and higher frequency resistance training has not paid me good dividends. For some lifters they can get great results from this strategy. So I realize everyone has to find there own way. It has taken me around 4 years to discover my way. Cheers!
With 1 set workouts, you probably will be able to do, say bench or squat 2 or 3 times a week instead of 1 or 2.
One Question:
If I try to do 3 rounds of circuit training and for example pull ups i
can do 12 pull ups in the first, 7 pull ups in the second and only 2 or 3
pull ups in the third round. Is it better to do less pull ups in the
first round like 8 to do constant pull ups every round or should I go on
like this?
You’re one of my favorite guys, Mr. Gallant. The voice over part, “Stupid Comments Saturday..(on another day of the week” cracked me up
Best fucking fitness channel. No clickbait, no boring 10 minute videos, no “this will kill your gains” dumb shit. Thank you!
Please please help me I am a 37 martial artist I love bodyweight training and I want get stronger bigger legs. Improve flexibility and protect my lower back. Any advice?
What about 3 sets of different reps, goes as 12,6,3.? Do it help to get the whole? Endurance, muscle, strength? Please replay
So long Billy boy!!!!….lol………You’re spot on Jason…I never got anything from 1 or 2 sets ever…I respond well to 4-5 sets per body parts especially my back.
Great video, I do better on lower volume, but the key for me is much higher reps. So 1 set for 5-8 reps to failure got me real strong in the past, but the muscle growth I was seeking came later when I went much lighter and for the burn/pump. Sometimes as high as 30 reps with the last set stopping 1-3 reps short of failure and then adding a rep or a little weight next workout.
On another point, I asked about “training when sore” and you mentioned doing a video. I did find another video of yours that brings this up and it looks like you’d say “yes” as long as the body feels good and its not an injury type sore. Still do the video if you want, but I think I got my answer. I was asking because I get sore easily (always have) but was thinking of doing more work-outs per week just to see what happens. Thanks!
I found that most abs tutorial video follow circuit set, why?
I switched to floor presses. Prob never go back to any other form of bench. It feels the best and i feel i can get stronger with it.
Woman can not only feel that energy from you jason, they can realy FEEL how much testosteron you got like after a workout or how much you have on a daylie basis.
Its fascinating. Fazit: Intense Training in like 60-75 Minutes is perfekt for me. I realy prefer to train my whole body.
What I felt is a bit fear about changing my workout to splitsets again. What can I do about it? If i feel that the whole body workout is great to me and I see it VERY clearly to my body then I should go on with that until I hit a platou or something. Is that right Jason or do you got any other advice?
For as much as people love to bitch about genetics it’s amazing how many people refuse to believe that sets/reps can vary from person to person. Keep up the great content, Jason!