Table of Contents:
Reps & Sets Explanation | How Many Should You Do?
Video taken from the channel: Bella Rahbek
Bodybuilding Tip How Many Sets & Reps Per Workout @hodgetwins
Video taken from the channel: TwinMuscle
How Much Training Volume Do You Really Need? (Science Explained)
Video taken from the channel: Jeff Nippard
Workout Volume is Killing Your Gains!
Video taken from the channel: ATHLEAN-X™
How Many Exercises Should I Do Per Workout?
Video taken from the channel: BodyGeeks
How Many Reps AND Sets? Build Muscle Quickly Using the Right Amount!
Video taken from the channel: PictureFit
How Many Sets Should You Do Per Workout To Build Muscle?
Video taken from the channel: Jeremy Ethier
Each workout can consist of a total of around 15-25 sets, but the number of sets for a specific muscle group in that workout should be at around 10 or below. Adjust Based On How Your Body Responds! And lastly, just always keep in mind that research tells us about averages.In general, the average exerciser does one to three sets of each exercise.
There is some controversy about whether one set elicits the same results as multiple-set training. 1 If you’re more advanced, or have specific goals (such as increasing muscle mass), the number of reps and sets you should do may change.Several studies show that doing one set per muscle builds just as much strength as doing three sets per muscle, at least for the first three or four months of training. If you’re a novice or if you’re starting again after a layoff, begin with one set of 10 to 12 repetitions, and make sure your last rep feels challenging.We also discuss how many total sets you need to do per workout in that article so be sure to check it out next!
How Many Sets Should I Do Per Workout? I recommend that you do anywhere from 3-5 sets per exercise. A set is a group of consecutive repetitions. If you.
“Keep your TOTAL (all exercises combined) workout number of sets for all exercises is in the 15-25 set range, with 8-10 reps per set”. This is crazy. 25 sets? 25 sets, with 8-10 reps per set: 25*10 = 250 reps. I never heard 25 sets.
At most 6-10.How Many Sets to Build Muscle? Origin of 3 sets of 10 First and foremost, we need to address the famous three sets of 10 reps, hands down the most popular set.The findings back the “five sets/five reps” model that trainer Don Saladino, co-owner of NYC’s Drive495 gym, uses for big lifts like the bench press and squat.
But for unilateral movements like.Here’s How Many Sets of Workout Clothes You Actually Need, So You Can Clear the Clutter. June 30, 2019 by Brittany Natale. 581 Shares.
You might start a workout with a heavy compound exercise for 5 sets of 5 reps. To focus on building muscle, you could follow that with a few exercises in the 8-12 range. To finish the workout, you could even tap into your slow-twitch reserves and finish the.To gain muscle mass (hypertrophy), do three to six sets of six to 12 reps at 70 to 80 percent of your max. For muscular strength, do two to six sets of less than six reps at 80 to 90 percent of your max.
To generate maximum power, you can do three to five sets of either one, or two or three to five reps at greater than 90 percent of your max.Person A might do 6 sets of 6 reps for a total of 36 reps per muscle group, per workout. Person B might do 6 sets of 10 reps for a total of 60 reps per muscle group, per workout. As you can see, that’s still a pretty significant difference even with the same ideal rep range (5-12) being used.Change the number of sets and reps you’re performing.
By varying the rep range, you combine lighter and heavier loads to elicit greater increases in strength and muscle size. For example, a.The workout volume that will cause the most hypertrophy seems to be approximately 5 sets per muscle group per workout, so long as rest periods are.According to Mayo Clinic’s Dr. Edward Laskowski, most people only need to do a single set of 12 to 15 repetitions of each exercise in order to fully work the muscle.
That comes with a very big.I have heard that 9 sets per muscle group is the optimum number for gaining mass, but this does not leave much room for other exercises after a 5×5 on a major exercise. Should you be doing more sets on larger muscle groups than smaller ones (someone told me you should do at least 20 sets.
List of related literature:
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from NSCA’s Essentials of Personal Training | |
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from Natural Bodybuilding | |
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from Glute Lab: The Art and Science of Strength and Physique Training | |
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from Swimming Anatomy | |
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from Smarter Workouts: The Science of Exercise Made Simple | |
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from The Athlete’s Guide to Diabetes | |
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from Kettlebells For Dummies | |
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from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability | |
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from Training for Climbing: The Definitive Guide to Improving Your Performance | |
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from Triple H Making the Game: Triple H’s Approach to a Better Body |
392 comments
Say you got 5 exercises in a routine for Monday: 4 sets of a chest exercise, 3 sets of a shoulder exercise, 4 sets of tris exercise, 3 sets of next chest exercise and 4 sets of another shoulder exercise. Are you suppose to do all the sets of one exercise then move on to the next exercise? Or do you do exercises 1,2,3,4,5 and then repeat them until each set is complete? Should all exercises have the same number of sets within your workout per day?
Brilliant thank you. I am guilty of doing far too many sets.
Can someone tell me that how do u define a “muscle group” For example, like are the whole chest a muscle group or upper or lower chest as a individual muscle group ?
i do 3 sets of 35 reps on each arm curling 25lb dumbells. is that good?
So if you constantly workout with weights every week you won’t get gains are strength…. I’m sure your body and strength will not stay the same.. I’m just confused asf. Ceretain amount of reps/sets…certain amount of pounds your lifting. Can somebody explain this weight training thing to me I’m lost on a island somewhere with so many different ways of things lol
Do you think Volume Training has come from MMA, in particular Firaz Zirabi and GSP?
For how long do Reps and sets shoypd be for. It sounds really easy to do 12 reps in 3 sets. That would be 36. That’s all? Or should the session last for 15 to 30 mins of reps / sets. That’s what i have been confused about.
Don’t believe this to be true. I worked out 3 days per week doing upper doing around 4 sets (12 per week) for a year. I grew but it was slow. I changed to 2 days per week thinking it would give me better rest doing 6 sets each day (12 per week). Same volume. Yet now my muscles have got smaller not bigger. Proving I’m either over training per workout or I’m not training enough. All this stuff about sets per week etc is a bloody nightmare. Been doing this 3 years and still haven’t a clue what’s working or if I can do things better. All sets are to 10 reps and it’s a push to complete.
Mind you ppl, its called personaltraining for a reason. Experiment and have fun creating new formulas tht work for you. Its not one size fits all. Enjoy it,
So if I do 3 compound exercises that hit small and big muscle goups, is that enough? For example, in back and biceps workout is it enough to just do pull ups, chin ups and barbell rows, then get out?
Thank you for the video! Better explained than alot of other videos I’ve seen much love to you!
Excellent analogy… I do 3different moves per muscle and I do 3sets which is in a range were pushing the last couple out impossible….
How would you define “body part”?
Are calves a “body part”, for example, so I should train them with a minimum of 10 sets per week?
Anyone doing more than 20 sets a week per body part is training soft, avoiding multi joint exercises, and/or is enhanced. Could be all three. If you’re doing 20 hard all out sets perfect technique and taking some to failure. Doing more seems ridiculous and unnecessary. I’d rather have shoulders when I’m older than gain an extra pound over 6 months people are so vein they lift to look good and forget it’s about health and longevity. Before anyone says anything I’m 11 percent and built and I eat delicious food or I’d be 9 it’s not a jealously thing. I legit think these people are functionally mentally ill to risk hurting their one body they get just to look a certain way.
I use old school hard knocks use isolation (4 set) (15to 10 reps
“J weider”)
So basically, if 4-6 sets for a single workout (squats for ex) is most optimal for muscle growth, then I guess two workouts 4-5 sets is most optimal?
In another video, I saw that 4 sets per week are enough…. I am confused:(
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 was always wondering myself how mamy sets?? Ok. For example when I do my squats I do it like 1st set 12 times than 30 sec pause so again 2nd set with weigts can be 8 reps. Then again I can do the same for a 3rd time. Then I finished with squets. I take a rest fo r 2 min. So now another exersice. Dead lift. 1rd set 2nd set 3rd and it is all for dead lift. So not to mix. 1st set 12 squets then 3nd set 12 dead lift than 3rd sets leg lift. I want to know that finaly??
Hello everyone, I’m new to body building and a hard gainer. I have been lifting for 2 months and built a couple muscle mass. I have been doing bro split until now. Do I need to stop doing bro split? And what split is recommended?
Hope you enjoyed this one! I’m planning out my content so comment below what other topics and video series you’d like to see me cover in future videos. Cheers!
I don’t agree with this. He says you get smaller and weaker going over 14 sets. Not true at all. I used to do splits 5x a week for 2yrs. Now I do 3 full body days. 3hrs each of those days. 15 heavy low rep(3-5 reps) compound movement sets alone. Followed by 30-35 high rep(8-12) isolation sets. That’s almost 50 sets a workout. I’m seeing more results and I’m getting stronger than ever! I’m hitting each muscle 3x a week. I used to hit them once a week doing splits. Now I can train both strength AND hypertrophy. I’m getting stronger and bigger. Full bodies are the way to go! So let’s say they train 14 sets per training day. They’re doing 40 sets a week. I’m doing about 50 sets per day! Which is 150 sets at the end of the week. Who is going to get bigger and stronger? The guy doing 40 sets a week or 150? The guy training an hour and a half a week or the guy training 9hrs a week? Smaller and weaker? Come on man, don’t knock it if you didn’t try it! Clearly it does work. And if you look at professional athletes they train at least 5hrs a day! 5-6 days a week. They workout like we have full time jobs haha and they’re professionals. They know what they’re doing.
How many sets and reps per body part? How many body parts can you train a day? How often should you train a body part?
Jeff nippard quoted a test that concluded that 5 sets per muscle group per week offered highest growth in lifters who had been traing consistently for 3 years.. But what you have said completely juxtaposes..
I think I trained with too much volume but almost all sets to failure. But would it be better to train less sets but more quality reps with heavy weight and leaving 1-2 reps away from failure?
Hey, im working out more than 2 hours but im working out every 2nd day and im also doing full body workouts, i start with abs then legs i do pause 5 min then i continue hands chest and little back. can i get some advice for this? Thanks
Great video! I love when people allow new evidence to change their minds, and when they actually link the science. Thank you!
I like these guys advice, but sore after each and every workout? Maybe if you haven’t trained in a long time, and only for the first week or two.
So i understand the set thing, if I lets say have a lower body workout of like 9 exercises and an upper body workout with like 11 exercises (each different areas, like 2 for biceps, 2 for back, etc.) is that too many exercises or is that okay?
My opinion after watching hours of videos on mountaindog1, Chris Jones, Nick Wright, Jeff Nippard, Dr. Greg (yelling at me), Matt Ogus, Brandon Campbell, Eric Helms, Christian Guzman, Paul Revelia, Omarlusf, PictureFit, & Jeff Cavalier (tell me how I’ve been lifting wrong for years). This is what I’ve come up with: General Guideline: based on a 12 week period:
Wks 1-4 (10-16) sets
Wks 5-8 (16-24) sets
Wks 9-12 (24-32) sets
Side note: Nobody fucking knows. If you’re doing Chris Jones crazy high volume program and you can’t recover properly, get some more sleep or just take away a few sets, then get back on the horse. Everyone is different with different work schedules. It’s Trial and ERORR!
I’m not a doctor.
Please help me i go 6 days a week
Monday bicep4 tricep3 exercises
Theusday bicep 4 back 5/6 exercises
Wednesday shoulder 4 exercises legs 5exercises
This repeats on thursday friday and saturday
Am i doing iT richt?
Many people I see in the gym goes for volume, high weights, but their form is next to non-existing making it lot less effective. In practice they are doing a totally different exercise.
I do 32 sets chest and bakc… 32 sets bi and tris. And 40 sets shoulders a week.. threat results honestly. 5 days a week. 6’1. 215 lbs
On a last set going to failure how much weight should I use? Go lighter or use the same weight as the 3rd set?
Does it mean that if i have 1 body part per day split vs push pull legs/abs i need to do half the sets in the latter because of double frequency
I was looking to see a perv describe how many reps and sets they’d like to do with the host….
Let’s say I do a chest work out i.e. bench press… do I count upper middle and lower pec set separately or treat it as a one muscle group? Which I mean I did 9 set in this session for a chest? The same in regards to shoulders, If I do 3 sets for each head should I count it as 9 sets for that muscle group or 3 of each? Hope it makes sense what I’m asking for?
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And then comes a guy who is hanging on bars all day, working out all day, doing everything opposite from the vid and is still built like a mountain.
If your doing a workout at home and only have flat bench press for how many sets then for my chest
Bull crap! Arnold Schwarzenegger used to hit the gym 6 days a week, 3 hours a day. Also, no respectable bodybuilder will train 30min/3 days a week.
20 intense sets RIR 0-2 would kill ya most people train light
I working around injure,,today I wasn’t feeling the best so I did big /lots reps for good pump and when I found I maybe better just now found my rep limit so I can reset bigger weight and just go don’t feel rep sets again..I needed to know how my injure was too..yes I found the pain point..today and will readjustment next workout..,so thank.. Tomorrow is my leg day so I focus on that cause legs feel real good at present // with no injuries around them
Love your scientific approach to fitness. Keep doing you brosef
Jeff, great content but we gotta work on your axis labeling for that plot smh
did those sets in those metaanylses go to failure for each set?
Something I was wondering about in this whole discussion.. What about intensity? 10 weekly sets at max effort will wreck you way more than say 30 sets at something like 10 reps @60% 1RM? I would say the number of sets is not super important as long as you apply the principle of progressive overload, thereby upping your total training volume on a long term basis, through more reps and more weight for example, instead of going off of an arbitrary number of sets and not progressing at all/less.
To have a specific example:
30 sets/week/body part produce more gains than 10 sets/week/body part. But I only do maybe 12 reps @50% 1RM. My Volume, if measured by tonnage, so pure numbers, is immense. But the quality, if you will, the effort I exert is very low. So low in fact, that I would argue it is not enough to drive long term progress. Now, of course you can just up the weight progressively and then hit your ceiling whilst crushing yourself with volume. I don’t think that that would be an adequate way of looking at programming volume. Instead of having a fixed number of sets or a fixed workload to progress off of, I would promote multiple arrangements of intensity/sets/reps to provide new training stimuli for long term muscle and strength gains, say a high intensity low volume strentgh focused block followed by a high volume low intensity block. This could also prevent possible staleness in the gym which might follow 30 weekly sets of a certain body part.
What are your thoughts?
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.
Great video. Like that approach small muscle groups 3 exercises 1to failure one super set. I usually do four but not to failure will give it a try.
What if you only go gym twice n the rest of the dayz are home workouts?lol
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?
Does it only means the heavy sets per week like Benchpress? Because 10 sets Per Week arent very much.
I have never worked out, consistently. I want to lose Weight, and build Muscle. What pound(s) of Weight(s), should I begin with?
Great video… thanks… u got yourself a new subscriber
Its amazing how little we understand what Jeff is saying, i remember watching this video the moment it got out last year, and in my head i though i understood what he said, here i am 1 year later being shocked of how many things i did wrong till this day, people dont understnad how GREAT Jeff is, thank you so much brother you are trully amazing! Listen to the man, he knows his shit!
his crossing fingers loooked like he was telling us fuck you
more volume + more protein + more sleep = more gains, you don’t need science to figure that out, this knowledge goes back to the prehistoric man this video is bullshit -unsubbed, im sick of this youtube fitness pseudo bullshit
10sets in every workout for chest for example is not ok you need more because you need to do flat bench incline bench and one another excrsice minimum for 3 sets
I started doing 100 pushups a day. It kind of helps lose my man boobs.
I need a more in depth explanation. I am doing 5 days a week of full body with low intensity because I thought I could burn more calories and not lose muscle when having a good nutrition. My goal for now is just to lose weight, and this video just confused me a bit about who should be doing what.
How many times should I have to repeat sets to build bigger muscle?
Hi Jeff, love the videos. I always train to failure and keep my intensity close to max, i have to no problem with doing lower volume workouts like 4-6 sets and 10 reps with a tut of 30 seconds. I tried changing my workout routing and doing 10-15 sets, 10 reps and tut of 30 seconds. This change of training shocked the hell out of my muscles and i could really feel DOMS. I think it’s best to always change your routines and keep your muscles guessing as to what kind of beating your going to give them next. As a new person to weight lifting i have learned there are allot of different variables to building muscle properly and it’s easy to get lost in the sea of youtube videos.
Hello! Thanks a lot for this helpful video. By the way, I notice a lot of people keep on talking about Custokebon Secrets (just google search it), but I’m not sure if it is really good. Have you ever tried Custokebon Secrets? I’ve heard some great things about it and my buddy lost lots of weight with it, but she refuses to tell me:(
If i do let’s say 4 sets of 4 different bicep exercises twice a week is that too much?
I’m 54 years old. You assessment of 20 set limit fits me perfectly. I’m starting to get injuries in quit a few areas. Need to pull back a bit. The idea of body part rotation makes a lot of seance to me. I’m sure the younger you are the more flexibility you will have with these number.
I did 6-12 reps for every upper body set. A total of around 9 sets per workout, but 4 times a week instead of 3. It wasnt too hard and the results were incredible. I used to do around 20 to 25 sets per workout and was super skeptical to try this routine they provided, BUT I KNOW IT SOUNDS CRAZY BUT IT WORKS SO FAST AND GOOD. BELIEVE THESE GUYS ON THIS ROUTINE.
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?
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?
don’t listen to these guys some advice is good but when they said you should be saw every time after workout that’s false, have my experience do your own research
How the… can you train each muscle 3 times with 5 sets a week????? Without overtraining
How long should the rest be and can I do another exercise after?
is this true or horseshit? I’m a natty, fairly new to bodybuilding. Soon coming in 1 year serious training and dieting. I work out 5 times a week and for 1/5-2 hours each workout:O I see results on my body, but if I started training like they explain on this video would I see better/more results!?:o
Generally u r right but the specific r more to do with the individual… isn’t that right?
Slow and relax explaination, i understand really well thank you! It is so beneficial
does that mean 20 set for 1 group of muscle or for just 1 exercise. right?
so for example if i work on my chest.
i would not want to do more than 20 set of all chest’s exercise?
It sucks trying to workout alone when you don’t know wtf you’re doing. ☹️
wow every blue moon i get in their and do like 50-100 reps of everything with a lot weights. I even did 300 one leg 50 reps on machine tho
Strange. This research picture is for me very general, i think. Is it about 10 sets of x2 x3 x4 reps? If I do bench press, I don’t just train only chest. It’s global exercise. Triceps is also counted, schoulder.
Is Custokebon Secrets effective to lost tons of weight? We have read a lot of good stuff about Custokebon Secrets (google search it).
I know this is super off topic but
8 weeks of training
1 week off
1 deload week
Repeat
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?
Thank the fucking lord…you guys pointed out mostly all of my mistakes.
I got this workout plan plus others from the internet “8 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps” is it wanting me to do 8 sets of 12 and then do 8 sets of 10 after, or a 12-10-10-8… going to 4 for it to be 1 set?
If I do Bicep & Shoulders in one day and I do 6 exercises of each, is that bad?
can someone help out a noob here plss
if it says for example
3×15 squats
3×10 push up
then do i do 15 squats, 10 push ups, repeat 3 times OR 15 squats repeat 3 times, 10 push ups repeat 3times?
uhh..isn’t comparing set numbers meaningless without knowing how much reps is in a set?
I’ve watched several videos trying to get the exact same answer you gave in this short sweet and to the point video. Thank you!
if you think fitness is for idiots you are so fucking wrong, this all system is harder than any maths
So basically, start out heavy, with shorter reps, then lower the weights and lengthen the reps? Gotcha! Plus, when I was doing work experience in the gym when I was 16, I used to try and lift the heaviest weight I can lift consistently, and it actually helped in creating that burning sensation! Even though I was pretty beefy back then, with a decent frame, I’ve always instinctively done this, as well as slow it down to add resistance, and try and contract as much as possible! And this is even before I started watching your videos, which wasn’t until I was about 17, or 18?
Everything you say about slowing it down, and having quality, makes perfect sense to me, I always thought numbers were bullshit, when it comes to muscle building! Sure it has it’s uses, but, everyone’s biology is different! That term of work experience in the gym, was actually very enjoyable, even though, I did some workout’s in horrible form, I even tried to stay there past 3pm lol!
Guy at gym doing 30 minutes on the cable machine isn’t going to watch this.
You guys won’t believe but what he said is really helpful. It works.
For example if I were to train back and biceps on a day,
I will do 4 exercises and 10 sets for each of them. But I did highquality high intense sets and they gave better results
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.
I think there is a greater increase in muscle hyperthropy from 10 to 20 set then what you re showing in your graph.
I can explain why, but let me say this, I trained 34 set of biceps a week for 1-2 years and that was my strongest bodypart in proportion of the others.
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
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.
I do something like 24-28 sets per workout. Day 1 Shoulders/Back, Day 2 Legs, Day 3 Triceps/Chest. Day 4 Completely off. Repeat. Is this wrong?
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?
Just hit failure on the final set of each exercise sounds a bit too easy to be honest bro.
1 rep of every machine and weight in the gym and after two months you have a 23 pack
So 8 sets per session for example 4 sets per workout if I want to do 2 workouts for chess right?
I do 3 sets of 5 to 8 reps with a 2 minute break in between and it works wonders for me
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When it comes to high reps it seems most bodybuilders will stick to no more than 15 reps
So doing chest shoulder and triceps you only do like 2 exercises per group? Doing only 5 sets for each? That seems like nothing but idk
I don’t get how 4 sets is enough for me I do minimum of 15 sets every bench day
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Idk why people half ass this. All you need to do is go hard on every set controlled and squeezing at peak contraction pyramid up 10-12 rep max stay at that weight until complete failure. Intensity is king once you tap into that zone stay there until your muscles are through, I certify that you will gain and easily get up past 10 sets for one muscle. Opposing musvle groups. It is a little old style, but some of the best bodies were built this way.
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 had a question. a guy i know showed his workout routine and it had him do around 9 exercises with 4 sets for each, just for shoulder. That seemed a little bit too much for me, but is that effective at all?
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I’ve never found 4 exercises enough 5-6 at 4 sets starting at 14 dropping to 8 has always worked best for me after many years low sets and exercises are only good for maintenance. Everyone will respond differently go what works for you, correct form and hard work will always win the day.
This is a great video, information is presented objectively and professionally.
so basically bodybuilder monsters back then could’ve become even bigger monsters
Thanks for the Video! I was wondering what “Reps” and “Sets” meant, and I found my answer from this video. I really do appreciate you helping us noobs out there:p <3
Keep up the great work Bella!
One week: (4ex * 4 sets) * 2 timesweek = 32 sets week.
Is that too much?
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.
Mike Mentzer is good proof about Intensity vs. Volume. Saw you hold one of his books in a past video. Great educational video.
Best advice i have listened to a long while,im 55 and trained a few yrs.The easy way is a long way to nowhere.
If you’re growing with 14 sets between chest, shoulders and triceps, thank your genetics. Amazing genetics like this exist and these people assume everyone else can grow like them. Just like some people lose weight fast and assume someone who doesn’t isn’t trying. It’s genetics. Not impossible, just harder for some.
Never really understood how they count the sets though. Like if I bench press, does the sets count towards my triceps, chest and shoulders, or only chest? Like let’s say I’ve done 4 sets of bench press. Now does that mean that I just hit my chest for 4 sets, or that I have hit my chest, shoulder and triceps for 4 sets each meaning that I shouldn’t do more than 16 sets more on each of these muscles?
With this quarantine I train 3 times a day but short workouts il do abs in morning chest afternoon and biceps at night I do 10 sets to failure with 2 min break each body part gets done 3 times a week o find this breaks the day up well since where stuck inside
everyone saying 10 sets per muscle is nothing prob does not even get close to failure…
Is muscle group whole shoulder, or should we consider just part of muscle such as rear deltoids?
Thank u….thats what ibwas looking for…thabks to b on Point…
I do 20-25 sets, 3-10 rep range just for Chest every four days and i am getting bigger and stronger. Guys If you feel good after all that, why would you do less.
Is your “rule” aplly to hitting 2x times same muscle group per week or 1 time per week? Like you sad: big muscle group 3-5 exercise, small 2-3 and if I train same muscle group twice per week and doing big muscle group 3 exercise, small 2 is it still good?
Its still amaze me just how a number of people have no clue about Custokebon Secrets (search on google) despite the fact that many people lost lots of weight with it. Thanks to my personal pal who told me about it. I’ve lost a lot of fat.
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?????
I feel happy when I find people like these guys understand the basics of bodybuilding. it is really hard to find people know too much about working out
Just do 16 sets per muscle group a week and focus on a strong mind muscle connection instead of ego lifting. Leave about 1-2 reps in the tank each set and you’ll see extreme muscle gains and strength.
DUDE I WISH J SAW THIS VIDEO 4 years ago I made this so many times
Only 47k views on this video when it’s one of the shortest but most informal videos that gives the proper details for ppl like me needed for specific questions.
It’s 2017 now and you twins need to do a public apology about this WRONG advice!
If you do strength exercises (3-5 sets, 3-5 reps), does that still lead to muscle growth?
Hi Jeff,
I follow you and DR Mike pretty closely but also Matt Jensen (was Dallas Mcarver’s coach before he died)
Haven’t heard you drop a podcast in awhile.
You might not follow him but Matt is a Really respected Bodybuilding coach and has an app I subscribe to.
He just posted a video talking about his views on volume and he feels that beginners actually need the most volume in order to teach movement patterns before advancing and there is a linear relationship drop off of volume as you advance in skill and increase intensity. He cites Dorian Yates as an example.
This on is own sounds reasonable but is counter to doctor mike’s process that as your tolerance to fatigue increases that double progression in Sets and or weight is required to continue to grow. Mike has commented previously that Dorian could have possibly been better with more volume.
Would be an awesome roundtable discussion, particularly if you could get Mike, Matt and maybe Chad Wesley Smith on the podcast.
I have a question, what is a set and what is a rep.. please someone anwser
Would volume be different for an endurance/IronMan athlete? Me and my clients are some of the very few people I know who do a high amount of cardiorespiratory training AND lift weights. Would having high endurance/stamina, Type I muscle fiber and mitochondrial density have any effect on volume, load, sets, exercise variety?
so I would break up 14 sets between my chest and back for my chest and back day?
So 10 exercices and 3 sets per exercise..each max out…. is wrong?
He is right. My back has 4 exercises and biceps has 3. Chest has 3 exercises and Tricep has 3. My shoulder has 4 exercises, and my legs has 4 exercise. Im seeing more gains now then before where I used to do 6 chest exercises, 6 bicep exercises, etc and that caused me to suffer from wrist pain, torn labrum in my shoulder etc
I go to weight training mon through thurs for an hour a day the first week I went I was sore everyday and now I hardly get sore, does that mean I am getting stronger or is my body just not recovering? Plz answer me
Bless you Jeff. Showing off your graph like a kid showing off their picture from school to the parents. You look so proud
Surely, your chest is a bigger body part than shoulders or triceps and therefore should demand more sets right?
So the best combination for hyperthropy and strength are low reps with more sets?
Make sense
Jeff what is your opinion about the<< flow channel >>in training?
Is that for a beginner? Or even for a more advanced person?
5:53… just cracked me up! Like, “Do you even train bro?” When someone is giving advice on workouts but still look like a beginner after 4 years of consistency
Some ppl should not be qualified to give out information. Like look at ur size? I’m suppose to learn how to grow muscle by U? Foh
Volume works really well for people on gear, but not that great for normal lifters on normal supps or on nothing at all imo. 30 or 40 minute max workouts (yes bodybuilding not some type of interval CrossFit) is beast for nattys
sounds good, look good. u guys are too strong for me i am 5’6″ man. u guys probly 6’1″
Damn… I use to do 5 days straight after my physical labourer job. I didn’t know overworking would shrink you
Feelings you get when you see Jeff advocating something you already do
So I like to do 5 sets 20 reps each individual workout. Is that weak? Just new to weightlifting ♀️
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
Can u provide each and every sets of each and every workout so that we are able to perform it well
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…
It would great to see your program with 14 sets 3X a week. It’s incredible.
I am actually addicted to Jeremy’s videos. They’re well researched, well explained, well made, and concise and to the point. These videos are actually so helpful and make all this easy to understand. Thanks dude
I’ve gotten great chest results (middle aged dude) with always starting my workout with 6 chest sets of 10 reps, 3 x a week: 2 flat bench, 2 incline bench, 1 flat flyes, 1 incline flyes. Slowly raise the weight over a month or so. (The incline stuff made a huge difference!).
does this mean 10 sets of one specific exersize or 10 sets of any exersize for 1 specific body part?
Just started my bodybuilding journey. I am a big fan of you guys comedy as well.Thanks for the good advice.
1 set beach press 20 to 25 reps each week or do 2 set beach press 12 to 15 reps.Same other workout too.If need 2 set each muslse group 12 to 15 reps your size get bigger and more lean.
i just want to know what the difference between rep and set…..this sound like gibberish to us newbies
I am a little confused as I thought in one of the other videos metabolic training is essential and is that not volume at low weight? Warm up sets also adding volume? I have always thought 3 sets per exercise per workout was standard but it sounds like the norm for the targeted audience is beyond the 4 to 10 sets? Really! Who has the time!
The ability to balance the intensity with volume is extremely difficult because training to failure with the appropriate weights is not easy to decipher. I will agree training to true failure is the hardest thing for me because I want to quit when I get to the burn.
But i got my gains with volume this video doesn’t make any sense
I liked them better in these videos, they were on their grind to make a name for themselves, now they are just raking in money and making stupid ass click bait videos that arent even funny
Volume training is just broscience shit, it all started when the con man weider and his posterboy Schwarzenegger invented the whole modern bodybuilding/supplements business.
Yes, helpful. I had poor results, didn’t feel worked out. So I thought I’d research volume bc of this.
People complicate weight lifting. Some of my best results have come from using a simple push/pull day split 4 days a week.
Example. I do 8 exercises on my push day. 2 chest, 2 shoulder,
2 Triceps and 2 legs.
For my chest I do one heavy compound exercise like a Incline barbell bench or Incline Dumbbell bench for 5 sets of 8 to 10 reps and than I exhaust my chest with an Iso chest movement, by using a decliine or middle chest press machine or high cable fly.
I will do 5 sets using higher reps, between 15 to 20 for the pump effect. There you go simple enough (10 total sets for chest in one workout completed) I hit my Push workout twice per week, so my chest gets a total of (20 sets per week)
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
So I’ve been killing my gains? I always do 4x exercises pecs and another 4 exercises for tris same goes for back and Bi’s is this okay at all?
Need help. Full body workout 3 days: how many exercises and sets each for chest for example should I do?
@ATHLEAN-X What would you recommend for total amount of sets? I feel like im falling in the middle of the volume/intensity battle you explaned but if i dont do at least 3-4 workouts on a specific muscle then i wont feel like im getting an adequate pump. For example, for Biceps, ill do 3x of hammer curls, 3x concentrated curls, 3x reverse grip curls, and a dropset of preacher curls (approx. 5x drops). I do this twice a week along with working tris and shoulders on the same day. that would translate to approx. 28x sets of Biceps a week. I do notice the early quitting in some sets (as you said, itll start to burn and u miss the last 1-2 reps) but doing an extra work out seemed like a good idea because it added an extra 8-10 minutes of pumping blood into that muscle
i donnu, i feel like people are being scared of overtraining too sensitively, im a relative beginner and i train my chest and back two times a week both on 3-4 exercises per training session with an amount of 3-4 sets per exercise. Also i dont really get the x sets per muscle group per week thing really, cuz you wanna have more sets dedicated to your chest quads and back than to your calves, arms and shoulders dont you? as those are far bigger and stronger muscle groups. for example i might have a bit too much for my chest and back but for my biceps and triceps i have only two exercises with 3 sets each for one muscle group which count up to 12 sets per week. so it would be on the quite beginner side of the 10-20 sets per week range, but its just because arms get weakened before as you need them for pulling/pushing exercises for back/chest and because they arent as big and crucial as chest and back
@hodgetwins so would 10 sets 10 reps for upper body good for body building? and 10 sets for 12 reps lower body good?
Guys when Jeff said ‘4-10’ sets, is that per week or is that per workout?
Thumbs of for your humility like us Indians…..very rarely we notice this in someone else.
Preach! You can train long or you can train hard but you can’t do both
Are all intensities measured the same? What I mean is if I had the choice of lower reps but heavier weight or maybe a slightly lighter weight but each set I rep to failure? What gives me the better result? I was under the impression do the heavier weight. For example bench 225 8 times per set for say 4 sets or 200 10-12 times for 4 sets. Both have the same intensity.
Now I am just waiting for the video titled ” Breathing is killing your gains”
Best fucking fitness channel. No clickbait, no boring 10 minute videos, no “this will kill your gains” dumb shit. Thank you!
How many reps and sets and exercises should I do if I want to get bigger legs someone please help
What I learned from Jeff’s videos…
Going to the gym is killing your yains
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
Hi so I train at home with dumbbells and im currently using 7kg dumbbells..my routine is kinda like this
2 exercises for back then 2-3 exercises for chest then 2 exercises for shoulders 2 for biceps 2 for triceps and 1 for traps….I do 10-15 reps for all…is this a good routine for upper body per day?
Ive been having a problem. I need to know what are the most important exercises because i know there is so many of them. I am willing to work out for hours and hours but if i did all of the excersises i wouldnt even be able to fit one of each in a day!
How in the Hell do u work Chest, Shoulders and triceps in the same day and only do 14 set??
Thanks. <3 I searched for your name and for how many times I should work out. I know you've said overtraining you used to do and none anymore. But some of your programs go almost a whole week. So in general working out, how many days. I've read 2x a week may be great for recovery and sticking to it. Full body. I do full body regardless.
Hey Jeff, should someone count the warm up sets in those total sets. Or not? For example what I have been doing it example: Barbell shoulder press in 5 sets 20/15/12/10/8 reps. And when you get to those reps its about the area to where failure is for someone, always still trying to push past those reps if you can. What do you think?
So 10 sets twice a week pr muscle group meaning three different exercises of 3-4 sets pr muscle group a session? I see people train to failure on 4-5 types of exercises on one muscle group…
I’m confused and how you don’t build muscle if you do strength training but you still get stronger?
10 sets doesn’t really seem much for a muscle group, I’d feel like I’m barley doing something, I tend to do like 21 sets of 8 for chest, 7 flat bench press, 7 incline and 7 decline
For me low volume and high intensity and frequency is the best way to grow muscle. It’s working well for me
Me: watching YouTube to increase my gains
Jeff: Watching my videos is killing your gains
I don’t understand what you mean…2 sets of bench, 2 sets of flys, 2 sets of dips…does that count as 2 sets for chest or 6?
Could you guys post a detailed workout for the week? I’m confused with how many exercises to do during each training session. Thank you
What are we refering to as a body part? Is back a body part or are we talking 10-20 sets for lats, 10-20 sets for traps etc im miles behind if its the latter
I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself
Joe Rogan Experience:
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Amazing. This is what I call a proper scientific approach to weight training, which is exactly what I’m looking for. There’s enough fitness ‘gurus’ and ‘experts’ out there spreading infos that are backed by only anecdotes and not science. Keep it up Jeff!
Hello please for building glutes how many exercises per session in I train my lower body 2 time. Per week?
What if I do in one session 2 chest exercises for 3 sets, shoulderpress 3 for sets and at the end 1 triceps exercise for 3 sets, have I done too much sets for the triceps? I’m confused if that rule works for compound exercises or isolation exercises
Interesting the guy from Joe Rogan podcast said the opposite for training…
I’m not a workout expert but I do agree you should be hitting muscle failure..although one set to me seems a bit low…only because I feel that if you truly want to fatigue your muscle you should rest in between and do a couple more sets to failure…but maybe I’m wrong…
3:52 according to that logic just do chest 2 sets per days lol
5:57 At Jeff’s top left corner!, you see a hovering microphone!
Thank you for not having a 3 minute intro and then saying “it really depends on your body “
I’m not an expert but isn’t 14 kinda low I do chest shoulder and triceps and I do like 23 sets. Is 23 too much or is it alright?
I like the “Jeff Nippard set” 5 sets split into 2 different exercise 2 times a week
I feel like 3 sets of 10 to 15 reps are good. Especially for beginners like me, it’s better to go slow & work at your own pace.
I do 4 set 0f 10 rep of chest
4 set of 24 rep of biceps
4 set of 10 rep of shoulder
Is it fine or not
rply brother
I train till failure but the next day I’m not that sore what do I do!?
I kept going and kept going and i felt it burn
Simply if you do more your muscle will grow more but you can’t too much because it will start to get tired
Good to see that you adjusted your opinion. You were completely speaking against yourself in the ab science video where you told that 36 sets per week was OK, and then previous video you said this was way too much.
Honestly unless you’re at your peak you shouldn’t worry as much about the science behind working out but rather the science behind nutrition and sleep. Become a master at those and then dive into workout science. Still great info though Jeff, keep it up!
Quality>>>>quantity
Here,i just save 10 minutes of your life.
The thing is I love training. If I could I’d train four hours a day if it was good for me.
No wonder i am sore for so long after workouts, shoutout to yall i thought i just had bad recovery
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?
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
As mentioned, for the sake of the video, 6 to 12 reps is considered a set. There are myriad of variations. Static holds are useful. Loaded carries of all sorts are useful. Regularly loading muscles, with a general progression of demand is a basis. Intensity? I do believe you can’t work out intensely and for a long time. I also think varying periods of intensity help.
As a beginner, I’m actually more confused after watching this than before. This is primarily because there are too many terms that you’re not really very clear about (at least for a beginner). This is in stark contrast to many of your videos (i.e. “The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)”).
is working out every second day better than working out everyday?
I think I’ve found 18-21 sets per week is the sweetspot for me (6 years training now)
I feel like if your in a surplus. The volume would be completely linear. Anyone disagree? I don’t think there’s a cap to muscle you can put on per week if your in a surplus. Someone please respond.
I am confused about how many reps per set? I normally do 10 bicep curls x4 sets, 10 lunges x4 sets, 10 pushups x4 sets, 10 shoulder presses x4 sets,, 10 ab crunches x4 sets.
I then also do a 10 min ab workout that works all the ab muscles (based on 40 seconds per exercise) and then finish off with 15 more pushups.
I do this four days a week, is this enough to get good gains?
No one seems to factor in intensity when looking at a low volume program… if u r lifting with dorian yates intensity, ur NOT GOING TO BE ABLE to do any more than that…
What the hell are you talking about? 3-5 for large muscle groups? So if i do my push program (chest,shoulders,triceps) i should do 9 to FIFTEEN different exercises?? After two sentences you 10 exercises are too much. Make up your mind.
Just look for Unflexal page. There is all you need about workouts:)
I am a beginner… so how much days i should do this workout per week?
So I need help!! I’m just starting this whole bodybuilding routine out & I just want to get all the information I can… right now I’m doing total body bodybuilding 3x a week and cardio/yoga every other day, then resting on Sunday. When I lift I’m doing about 48 sets per workout (3×10: Chest, Tri, Bi, Abs, Back, Shoulders, Legs, Glutes). Does anyone have any feedback on my method?? I’m wondering since I’m not splitting the workouts/days, the advice on the reps/sets may be a little different?
This all looks like way to much where will you find time to live with all this bull shit
What about 5-8 reps? Is that a mix of strength andhypertophy?
I’m a newbie lifter and I’m a bit confused. At what intensity are those 10-20 sets done? Are all the 10-20 sets done to failure? I’m honestly confused, some people say always train to failure each, some say dont. How will I know how many sets I do are considered effective for stimulating muscle growth?
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.
Sometimes it makes sense to count total reps, not sets. 5×5=25; 3×8=24; 2×12=24 Counting sets doesn’t always accurately track muscle load.
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.
So, 3-5 different exercises, and 3×12 set reps of each exercise? That seems like a lot. I think I’m experiencing information overload.
What’s intensity? If I do 30 reps instead of 20 reps is that a intensity? I thought lower reps give you big muscles and higher reps give you stamina.
The way I see it, the closer you are to failure, the higher the intensity is. And volume is just how much of this intensity you get. We can all agree that if you do 50 sets with very light weight and one very intense set to failure probably won’t yield the desired result.
Wen you people take steroids you grow on anything but for natural people like me i need alot to grow exp 1 workout 17 set chest 12 tricep twice a week everyone says im overtraining bla bla yet i have rarely seen 20.5 inch arms naturally im 20% bf too so
It would be a shame if you did not bulk up when these normal people do it easily with Morsch Muscle Madness (go google it).
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Wow! Best video ever!!! Super straight forward, informative and best explanations
Y in the hell, all trainers are explaining reps and sets in oral, y not in practical, taking any excercise
You skipped math class to work out didn’t you? Because that graph is actually nonsense haha.
Great points though.
Didn’t your new video say of your sore the next day is probably because you are not training frequent enough?
Now I finally know what reps & sets are, thank you. And I also love your accent.
Ok im seriously confused,does jeff mean a minimum of 10 sets in a week per entire workout or in a specific exercise? Like can you do 4 sets of concentration curls, 4 sets of incline DB curls and 4 sets of DB hammer curls in a workout and you can do it 3 times a week for a total of 36 sets, or can you only do 4 sets one day and repeat in 3 times to reach 12 sets per week? Any explanation would be very appreciated
About to change my routine thinking of doing GVT but I may go back to push pull legs doing 20-26 sets per B/Part now so cut back on Volume and pick up Intensity give it a go mate thanks
I ain’t never done more than 16 sets but I like the idea of 14 sets…I superset anyways so Ima do this thanks hodgetwins for this video
I’d say 12 to 18 sets per week is the sweet spot. I do 3 days on one day off 9 sets per body part. If I need an extra day off I take it. If I feel tired, I’ll cut down my sets that workout. Very Instinctual.
Great work. I love the background research you’ve done to prepare for this video.
Increases in volume here are discussed without any reference to intensity which also matters. Not sure about the intensity of 20+ sets in a week…..
How do you count sets per muscle group when it comes to compound lifts? I.e., does a set of Bench Press count as 1 set for chest and 1 for triceps, or does it only count for chest?
10 sets meaning the same exercise or just exercises targetting same muscle
Thanks my man. By far the most concise youtuber talking about the topic so far
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
Jeff how many set did I have to do and how many minutes between
In already a beast in the gym but I’m not gonna skip this video for certain reasons xD 😉
say I train 3 days a week full body and use acumalated fatigue, instead of doing drop sets ect. I just slowly add extra weight over time so the muscles are all ways being challenged, how many sets per muscle group? say I do flat bench 3 times a week and I do 10 reps per set and I use 4 exercise, would you say that’s good or bad
Bro need help been training for about 6 months and have increased in strenght but not much in muscle. need to know how much weight to use. for example I do 4 sets incline 100/120/140/140 for reps of 10/8/6/6 how to increase both weight and sets. thanks
I wanted to make this video addressing some of the criticism I got on my volume recommendations and figured that, rather than dig into the research myself as I’ve done in previous Science Explained videos, I would let some of the researchers themselves have their say. I personally loved making this style of video and it’s something I’d like to continue in the future.
Hopefully in future episodes we’ll be able to dig more into the data itself (perhaps a Volume Science Explained Part 2?) for those of you who like that extra layer of depth. Anyway, hope you enjoy and as always, I appreciate any and all feedback. Peace!
i train exactly 1 muscle per year, n i m getting some extra ordinary results
For a 1 hour Full body routine 3 times a week, should I do 6 different exercices of 3 sets or 4 different exercices of 4 sets?
AthleanX is so superior to this.
Superficially googling any old studies and then quoting them is not really basing advice on thorough experience and science.
Prefer to stick with the pros.
What if you do compound sets. How do you factor this into your volume
So 4-10 sets till failure of 2+ exercises for each muscle group?
Yeah, it really help me to understand what is reps and sets. Thank you beautiful
how many exercises in each workout?
I do 6-14 exercises per workout each one about 6-20 x 2-4
A very revealing, enlightening lecture on intensity versus high volume! I believe this method; and perform 2, 3, up to 5 sets, work sets. However, when I expressed doing at least 2 to 4 on the arms, up to five sets on shoulders a YouTube watcher, member replied that I’ll get nowhere! This very high volume belief business was started by the bodybuilders, and their training methods of the late 1970s, that continued up to the end of the 1980s! Although the 1970s, and ’80s have most of my favourite music, when it comes to training philosophy it is illogical, and deficient. I started exercising again during the mid to late 1980s, and I saw, and heard about these very high volume, and long training sessions at the gym. I was not exactly certain about how to work out in an effective way.
Very fortunately at the beginning of the nineteen nineties I started reading, and studying the training methods of Mike Mentzer, and the training observations, experiments, and logical conclusions of Arthur Jones! Ever since the 1990s I have adopted, and followed a similar training method; with lower volume, moderate to high intensity. I say moderate because I have to be careful about working shoulder because of past injuries.
However, there is somebody who is not going to agree, and say that it is not enough exercise. Such an trainee is either a mesomorph a man or woman with large bones, and a lot of fast-twitch muscles. FURTHERMORE, they CONSUME DRUGS. By drugs I am talking about steroids, human growth hormone, and insulin. In bodybuilding there is still this continued use of taking anabolic drugs! The result is that in magazines, and BOOKS, we have been getting the wrong advice, training that is not logical, and practical; and some information that is horse waste. And a couple of exercises that are not safe, or safe enough. As Stan Lee used to say, enough said.
How much time it takes with 5 sets and 20 reps with dumbbells of 15Kg to get just a little bit of muscles?????
I’m doing 1 compound exercise with an isolation exercise before and after as a warm up/finisher 4x a week. I’m worried I’m not putting my muscles under tension long enough even though my muscles feel very fatigued by the end of the workout and I’m seeing good results. Any advice?
Im doing compound exercises and I read that you don’t have to do much ab workouts as other big muscles since they already get trained a bit with compound exercises… so what would be a good range for abs 4 exercises of 3 or 4 sets?
For a lower body workout, would you consider that deadlift + hip thrust + barbell squat + bulgarian split squat sets would have to be counted as sets for glutes? Or only deadlift and hip thrust? And squats counted as quads sets?
In the “4 sets X 8-10 reps” scenario laid out @ 2:19, would you be doing 8-10 reps in all 3 sets leading up to the 4th, in which you would then rep ’till failure? And in EACH set, you would raise the weight, yes? Thanks!
I train 3 times a week
first day: 14 exercises
second day: I choose 8 exercises from the previuos
third day: I do ths 6 remaining exercises.
I want to enhance also my strenght so I don’t hit for failure
I basically do 6-12 x 2-4 upper body and 8-20 x 3 neither heavy or light just some medium weight (45-60% of my MAX rep) I throw in both control and mome
switching between them to target both my goals muscle gains and strenght enhancement
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There is an upper limit for each muscle per session and you can retrain that muscle to that limit during the same week as soon as it recovers
This definitely helped me. I just started watching you right now literally because I found you haha. You’re beautiful and I’m the honest man, your accent is pretty sexy too lol. But you’re really helpful and now I got it. You earned a sub!:D
i do 3 sets per week per bodypart only,,i look better than most lifters in my gym,,lift, eat,rest,,why is this so hard for people
Hmm. Heard this said before however nothing I seem to do changed anything! I started with 6 sets squat and 6 sets Romanian dead lift as an example for legs. Twice a week that’s 12 sets per muscle or 24 working sets per week body part. Have seen no increase in size from when I was only doing 12 working sets per week! And I increased my intake of food which just went to my stomach size increasing. I’m lifting what I can to 10 reps to. Have given up trying to grow my legs nothing works. All this stuff is BS unless you’re jacked up on drugs
wow… that why I don’t get that much result.. I workout in the gym like crazy.. I do 45 sets each day I workout man..
Hey twins, what happened to this hair style???? The original cut. It looked GOOOOD, REAL GOOOOOD! For real!
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.
mike Tyson does 500 push ups per day yet he looked jacked. need more research
Why do you need more sets if you do less reps?
That makes sense only if you are doing less volume on those less reps sets, but if you are doing equal volume i dont see the logic…
3:21?
it shouldnt be heavier because it is the same weight..so how it is more heavier then 3 sets of 10 reps?
I just work out til I’m tired….fuck all this shit.
I do 5 sets. 3 (3-6 reps of max weight), 2 (8-12 reps moderate)
But what if you do compound exercises, i mean if you do bench press you will also use the triceps, shoulder press too. And if you add 1 to 2 isolation exercises for triceps then you will easily do more than 20+ sets per week
Try doing more than 10sets per muscle group within an hour. You can’t do it. If you’re doing just just one body part per day maybe but you can’t do more if like me you do upper lower split over Monday to Friday it’s impossible. 3 to 4 sets per muscle group per session 3 times a week is the only way to get training in under an hour or you go over and get fatigued
but 14 is hardly nothing… I mean let’s say chest: 3 sets bench, 3 sets flies and 3 sets inor decline=9 sets already…then shoulders another 5-6 and triceps 5 that’s already 20-21…
I think this is BS. Every time I’ve increased the number of sets I do per exercise above one, I get ZERO additional gains.
so many haters… just adjust a little to suit yourself. what’s the big deal lolz…
For my bigger muscle group I do 15-18 sets per week for smaller 10-12 sets per week and by looking at this video it’s sweet spot for me…
Set Range:
10 -20 Sets Per Muscle Per Week within 6-12 rep range close to failure with high effort (overload)
Going past roughly 10 sets per muscle per session will lead to “junk volume”. On chest day performing more than 10 reps of overload will lead to diminishing returns and impair recovery.
10-20 sets is a wide range but the more amateur you are the closer your are to 10, the more experienced the closer to 20
Focus on progression not volume
Great video! But that graph really bugged me. High v. low does not make sense.
DO MUSCLES THAT ONLY ASSIST IN LIFTS (like the triceps in a bench press or the biceps in the row) COUNT AS WORKING VOLUME TOWARDS THAT MUSCLE SOMEONE ANSWER ME FFS
What does volume actually mean in terms of calisthenics. I’m kinda new
should we combine all 3 type to our workout routine?? like first exercise (strength), second exercise (muscle hypertrophy), last exercise (endurance max reps)??
You have average physique boy… Crazy on internet all this expert haha
I am a bit confused if someone could enlighten me.
10 sets?
Let’s say I do 4 sets per exercice, so thats not even 3 exercices? wtf how can you do a proper back workout with 2,5 exercices?
Is Custokebon Secrets useful to lost lots of weight? I’ve learn a lot of good stuff about Custokebon Secrets (search on google).
I do 9 sets (3×3 focused in different muscles) per muscle group 3 times to week, 6-8 reps to failure. I think this has no trash sets, at least 48 hours of recover, ’cause the body doesnt know about one week. Anyway, thanks for your useful tips. 3J rules.
You should actually do at least twenty sets total. For chest I do five exercises, four sets each for AT LEAST 6 reps and NEVER more than 8. This is the same guideline that a buddy of mine in the seals was doing and he is staked after only about 10 months of this. He’s 5’8′ and 220lbs. He takes sups, no steroids cus he’s in the military. Now he does a push day, pull day, leg day routine which works great btw
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!
From Jeremy I gain that research findings are from averages, and you should use them as your guideline and from Ryan Humiston I learn that adjust accordingly to your own needs and what helps you grow the most.
Heads up to these two for all the effort put in, in giving us these valuable knowledge for better gainsz!
Jeff: “Today I’m gonna show you how breathing is actually KILLING your gains”
Us: Believes
I’m seeing double here. There’s four guys that look the same
You need put max effort always, that’s the truth, with brain
Hey, those guys from Dumb and Dumber have really changed over the years!
i get the scientific study but your obviously huge and if youre natural it would be nice if on top of these videos you tell us what you personally do even if it doesnt back these studies
I love this video. I think that volume is highly subjective depending on one’s genetics and body type. For myself, if I go over 20 sets a week, my joints hate me and i feel over-trained. Great video.
Helped a lot I was doing like 20 sets every other day and finally realized I was over training kinda stupid but glad I found out now I’m not sure about feeling sore after every workout buts it’s probably different for every one
1st timer here, don’t know what reps are until I discover your video, thank you for the info, nice bum btw
What do you think of counting warm up sets. For example Barbell Shoulder Press: 5 sets 20/15/12/10/8 and increasing the weight at each set, and the reps are at around the area of failure. 2 of those sets are at 20 and 15 reps but those aren’t at failure they are just “warm up” sets. What do you think?
Can your chest handle more volume then your legs? I hear people saying different things so Id like you take
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??
I might sound stupid but I am not the best in english and stuff. Am I right that volume means how many reps you do? Please answer someone that knows
This would be better with some numbers. How many reps/sets is too many/too few etc.
Thanks Jeremy,now I’m taking more advantage and more productivity on my work outs with out killing myself.
axaxaxaxaxa its like you have 2 satellite dishes for ears axaxaxaxa… do you have free nova?
I have better things to do than to spend hours and hours and hours at the gym. If you can’t reach hypertrophy in 80-100 reps, you’re not training hard enough.
Can we have an informative discussion of volume without including intensity?
Depends what you’re actually training for. For lean body building you want to do more sets and for strength training is usually less but with heavy intensity. People worry about injuries but Ronnie C. and Arnold didn’t know about soft weights. They only went heavy and hard. People nowadays don’t think about old school training. Old school training would definitely get you stronger! But yes there’s risk just like there is tomorrow.
How about with biceps would you count back exercises as biceps at all?
I will go until I get tired. Drop the weight by 5s or 10s and continue
Even if there is new research that might suggest no upper limit to volume, for the majority of lifters your original statement still makes plenty of sense. At some point the body plateaus and overtraining reduces the effectiveness of muscle gain. Just for different people that upper threshold might be at different places. Still mad respects for making an insanely informative correction to a previous video you made.
hey i wanted to ask you if we should do a glute activation every time we want to workput our glutes.thank you.
xoxo assass annabel
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.
The people training 30+ sets probably weren’t going anywhere near failure. I run my recovery into the ground when I do 20+ sets for any extended period of time
in one week your muscles won’t recover?.that means u produce u just have bad genetics or something..i am 17 i usually do 20 sets per workout and i am recover after 5-6 days
I think people look to competitive bodybuilders for workout routines and that’s why they wind up doing so many sets. They don’t understand that those guys are so pumped full with hGh and testosterone that no clean person can improve on those workouts. I’ve always made my best progress on 10-12 sets for back and legs, 8-10 sets for chest, delts and calves and 5-6 on traps, biceps and triceps. When I started working out in 1975 I followed Arnold’s plan 20 sets per body part and hit each twice a week lol.
I did the Starting Strength program, a program that focuses on linear progression by adding weight each workout day, i.e Ever increasing Intensity. There comes a point where the intensity was too much for me to handle, as it eventually happens to everyone. Focusing on a higher volume, slightly reduced intensity program, like Barbell Medicine’s The Bridge, has certainly improved my overall work capacity (able to complete sets with shorter rest times, able to handle higher volume). My estimated 1RM has gone up on my bench and press. And I’ve been able to nail down my form on all lifts thanks in part by the manageable weight.
Higher volume for me atleast seems to have continued my progress. However, a complete novice would definitely benefit from a program with a focus on low volume and high intensity.
I use a simple method: the bigger the muscle, the more sets
You made a video that was bro bro science soon after another review comes out contradicting everything you said and you mad a video that contradicts everything you said lol wow man just goes to show no one knows what they are talking about
Bro I always though you were reproducing your self on the computer till I look closer lol, any ways thanks for the video!!
Technique, TUT, Intensity, Workout volume, Diet, Mind to muscle connection and Rest. All of these in the right amounts will build muscle. This is what i have learned as a beginner, if i’m wrong please correct me because i’m here to learn.
You cannot speak about volume without addressing intensity. I do less than 5 sets per week per body part but they are high intensity. I am continuing to make gains in size and strength.
I clearly understood what he said… Just want to know if i must follow this if i train every muscle once a week or twice a week?
Thanks for the video! Can u guys make a video on how to get big delts? Thanks
2003 I weight 65kg doing 1 set beach press 100kg 12 reps and some times more reps.Say did 1 set or 2 set each workout part.I bet you beaching 200kg 15 times less weight training but more cardio
I’ve been trying to figure this out. How many sets do you do exactly per muscle group and how many rounds do you do them for? If anyone knows help me out please.
14 sets counting your warm up sets or just 14 “working sets “?
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Are these sets talking about working sets. Or sets in general
Sorry hard to take advice from someone’s still drinking baby cow growth fluid filled with igf1 and hormones
ok now i am confused! what exactly did he mean by sets? if it is ” exercises ” then its too much and if its Overall number of sets then it is not enough for me! i usually do lets say for the back 6 different exercises to cover the whole back ( 2 lats 2 mid back 2 upperback ) each takes like 3 sets minimum so its 6×3= 18 sets, some of them i even do 4 sets does that mean i am overworking? i got sick lately and started to feel really weak at the end of my workout, should i cut down number of exercises i do?
1REPSคือ1ครั้ง
1SETSคือ1ยก
เช่น 15 REPS 3 SETS
คือ 15ครั้ง3ยก
Im just starting out (about a month now) and heres my routein:
Day 1:
4 set bench with increasing weight until set 3, then going back to moderate weight for last set.
5 set tricept with same logic as bench, with the 5th set being burnout.
4 set front delt with increasing weight.
300m sprint.
Day 2:
Bicept 4 set with increasing weight.
4 set shoulder (4 Lateral 4 rear) with increasing weight.
4 set back with increasing weight and burnout.
10 min jog.
Day 3:
Leg extension 4 set with increasing weight.
Deadlift 4 set with increasing weight.
Leg curl 3 set moderate weight.
300m sprint and 10 min jog.
Feel free to point out my mistakes cuz im sick of being skinny
20 sets per exercise meaning what? You guys have to be more precise. For example, chest day….dumbbell bench press 4 sets and lets say 4 sets of flyes, would that count as 8 sets? I’m only asking because db press is a big compound movement that’s more taxing than flyes. I’m sure 20 sets of flyes won’t get u a chest. Hope my questions makes sense lol
amazing content and will definitely be applying volume to some to my chad workouts!
What about 3 sets of different reps, goes as 12,6,3.? Do it help to get the whole? Endurance, muscle, strength? Please replay
Do you have to take a pause when you’re going to the next set
would the same recommendations apply for acquiring not a lot of bulk, but lean musculature?
How should the workouts of a week be devided between strength, muscle grouth and endurance?
Bullshit. African fishermen got shredded from throwing nets for hours every day with no rest days and all the oldschool bodybuilders got huge by doing dozens of sets a day for a muscle even before steroids. Also you are small and could use some real work:) Shock the muscle
@TwinMuscleWorkout
What about Fullbody, no way i can finish in 35min!
sorry, I’m a little confused. Are you saying chest + shoulder + tricep = 8-14 sets, or 8-14 sets for each muscle group?
You hit a bunch of exercises with alot of volume you dont necessarily need to go to failure at all to see growth. You can go in do a small workout going to failure each set and see results or go in hit alot of volume and see results or a combination of the two. Everyone is different and will have to experiment to see what works for them.
My chest workout is currently bench press, decline bench press, incline dumbbell press, chest flys, tricep dips and then upper chest machine (all 3-4 sets of 6-8 reps) and I do this twice a week, I feel like im doing wayyyyy to much after watching this, should this be two separate work outs? Would really appreciate some help
For the last 2 weeks I’ve followed you and I’ve gotten more from watching you than I have anywhere else.
12 years of working out the wrong way because of steroid users.
Thanks 100% man You saved my life.
I almost gave up but I’m here listening and I’ve had improvements in just 2 weeks
15 sets is too many? LOL look at your chest it sucks ass man.
I came here from watching Jeff’s perfect weight loss workout. In it he mention doing German Volume training 10 sets of 10 reps. We would do that for compound lifts (incorrectly stated to do at 80%1Rm instead of 60%). This is confusing to me why he would say this stuff and also tell us to do high volume for that? He mentioned the lifts were to gain muscle as well as burn a lot of calorieswhich means losing more weight and gaining muscle from these exercises. I’m confused if I should actually do that workout now. Any advice? I’m at 19% body fat so I’m not obese but I’m trying to lose enough fat to reveal my abs before summer. I’m skinny so adding muscle everywhere is also a priority
You guys in the comments must all be bodybuilding cause y’all talking 26 sets a workout that’s crazy
big facts Jeff! chads lift heavy and at the right rep ranges!!!!
How are you controlling for intensity? I mean 20-30 of 3reps with 90% or your 1RM is far different than sets sets or 10 at 70% of the 1RM.
Without this info these studies are pretty much meaningless.
Best thing to do is find out whats best for you. Everyone is different. Look how arnold trained then look how Dorian trained. Same if natural that what works for 1 might not be good for another. Personally training 9 days a week works for me lol
Are we talking about 4-10 sets per week per muscle group? Or is that per workout? Guess I’m looking for more clarity on 4-10 sets.
Thanks dude that was really helpful beside Athlen x your channel is really helpful
I workout 3 times a week usualy should i do all of these over 3 days one day 4 each????
I been doing 3 sets of 12 reps seems to be working for me at end of the day do what works for you
Nobody can say, because there are a dozen different ways. Pick a few you like and do them.
Did I miss something or did you state that going more than 10 sets per muscle/wk leads to diminishing returns? Then you go on to say that the ideal is between 10 and 20 sets?
2:38 vs 3:32
Revise prymid trianing is best.
8-10 reps
6-8 reps
3-4 reps
When fresh go heavy then decreases the weight around 5 %.
So by 14 sets MAX you mean 3 4×10 exercises or 4 3×10 exercises max
Speed up the video to 1.25x for a normal watching and listening experience
Keep doing it over and over and you will be able to perform 50 quality sets, pair that with a bulk and high fat, high carb diet and I promise it will work
7 Sets 13 reps, 1 pound progression every 2 weeks or until I can match reps again.
What if you do ten reps, ten sets, lifting between 50-100 pound?
Really needed this info, I’ve been working out all wrong I guess.
i been bodybuilding for 20 years naturally thats the key word here on this subjet! twins your couldnt explain it any better its right on point! if u doin peds steroids then indulge your self with training volume n sets! but if u natural keep it simple stupid!
the youtube fitness community really needs more of this video title for more perspectives because its overwehelming the amount of ways there are to work out a single muscle group, and not having enough time or energy to do them all leaves with the question of which ones should you then do
10 sets for me is nothing, 20 Is a little bit better. And 30 Is nice
please tell me to gain weight how was your diet plane while working out and underweight mean to built booty
I’m confused… 5 sets of 5 reps is not the same as 5 sets of 10 reps… so where do reps fit in?
these videos are probably early, when they didn’t do the weird stuff at the beginning, as well as the ‘do the fuck whatever you wanna do’. lol
so beautiful and your knowledge of fitness is awesome
How many reps and what weight do you recommend for a beginner?