Building a Workout Balancing Volume, Intensity, and Frequency
Video taken from the channel: Massive Iron Steve Shaw
Is Training Volume Overrated for Building Muscle?
Video taken from the channel: mountaindog1
High Volume Training VS Low Volume Training Which Is Best?
Video taken from the channel: Buff Dudes
Intensity vs Volume A Healthy Relationship
Video taken from the channel: Barbell Logic
Training VOLUME vs Training INTENSITY what’s the difference?
Video taken from the channel: Total Fitness Bodybuilding
How Much Training Volume Do You Really Need? (Science Explained)
Video taken from the channel: Jeff Nippard
Rep Ranges and Training Intensity | The Fundamentals Series: Chapter 3
Video taken from the channel: Jeff Nippard
In weight training, volume is the term used to describe how much work you do, such as the number of repetitions (reps) you perform of an exercise. Intensity describes the difficulty of an exercise, typically based on the amount of weight you lift. Take deadlifts.In weight training, volume is the term used to describe how much work you do, such as the number of repetitions (reps) you perform of an exercise.
Intensitydescribes the difficulty of an exercise, typically based on the amount of weight you lift.Intensity and volume are interdependent: as intensity increases the volume that a lifter can complete must reduce. A lifter cannot, by definition, perform their one repetition personal record for multiple sets or reps. Conversely, as intensity is reduced, volume.
In terms of intensity vs high volume, these two variables are at opposite ends of the scale. As volume increases, intensity has to decrease. For example, if you’re already hitting 8 squat reps with a max of 200 lb, the only way you’d be able to crank.
Many books on weight training will have chapters on intensity and its importance. They describe 100% intensity as being whatever weight one can only do one rep of within a certain exercise. If you can do more than one rep of the particular exercise then its intensity is lower.
Thus, the more reps one can do, the lower the intensity the weight.Volume, in my understanding, refers to the total weight lifted or total number of reps The original “volume vs. intensity” debate as it pertains to bodybuilding was (to the best of my knowledge): While Bill and co are correct in that “intensity” is actually defined as %1RM in weight-training, that is not really the meaning it.Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. For weight loss, the more intense or longer your activity, the more calories you burn.
Balance is still important. Overdoing it can increase your risk of soreness, injury and burnout. Start at a light intensity if you’re new to exercising.3. Gains in strength and muscular endurance are still very much tied to the rep range used.
4. At least when talking about hypertrophy-based training, it’s more useful to think of “training volume” as “total number of hard sets per muscle” than “sets x reps x load.”.Attempting to maintain the same volume while increasing intensity is a plan destined to fail. Absolute strength assistance training exists in the 15-25 total rep range, with loads between 70-80 percent of your 1RM. You’ll also use fewer total assistance exercises, roughly 2-4 instead of 3-5.
Most authors of the strength training type talk about volume and intensity leading into a meet. It is common thought that as a competition approaches, volume should decrease, and intensity should increase. Below is an example of a 12 week prep cycle I ran in.Advocates of low volume RT typically suggest an approach colloquially called ‘High Intensity Training’ [41–46] which involves performance of a single set per exercise to MMF using a relatively moderate to long repetition duration and often utilises advanced techniques to allow the trainee to exercise ‘beyond’ MMF (i.e. drop sets, forced repetitions, rest-pause etc.).A typical training session for intensities of 95% 1RM or above could look like this: This maximum strength training session has 19 total repetitions (5 + 8 + 6 = 19).
If we now take the same session structure and reduce the training intensity to 90% of the 1RM, we.Volume refers to the total weight lifted in the training session, defined as (weight)* (reps at that weight)* (sets at that rep scheme) for each weight used in the training session and then added together. So, a deadlifting session might look something like this: 135 x 5.The theory is that, all else being equal, less time with the same effort and training volume will elicit stronger signaling to the body.
If the amount of rest is insufficient and intensity drops, the session is simply less effective than the original workout (top graphic).INTENSITY. The flipside of the coin is Intensity.
Whereas Volume tells me how long a workout is, Intensity tells me how hard that workout is. In weight training, this is represented by the amount of weight I lift. In endurance training, it’s represented by the speed at which I.
List of related literature:
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| from Natural Bodybuilding |
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| from Periodization: Theory and Methodology of Training |
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| from Essentials of Youth Fitness |
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| from The Essential Guide to Fitness |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book |
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| from Physical Therapy of the Shoulder E-Book |
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| from High-performance Sports Conditioning |
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| from Netter’s Sports Medicine E-Book |
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| from Optimizing Strength Training: Designing Nonlinear Periodization Workouts |
326 comments
If you guys have any questions about the fundamentals hypertrophy program, feel free to comment below and I’ll get back to you today! Hope you all enjoy the video!
Ive been involved in fitness for 35 years during my time in the UK military, as a private security contractor and now as a Risk manager, in that time ive also been a fitness advisor on the side. While im not into body building, i do follow Johns videos as he has a lot of relevant knowledge in the industry, albeit more specific to body buoilding.
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
Ok I’ll do just one rep and my workout is complete. Maximum strength. Jk lmao
If i do 25 reps each set. Should I also aim for 10-20sets per week?
Considering that i’m only doing body weight exercises, what is the optimal rep/set range for push-ups, pull-ups, and chin-ups?
I have noticed you use the terms “effort” and “intensity” as though these are distinct variables, and you even put those in different levels of the ladder. In my mind, those are the same thing (i.e. how hard you are training compared to your 1RPM; 2-3 reps away from technical failure). So could you please clarify what you do mean exactly by “effort” and “intensity” and what would be the difference between those?
Fernando XXll títulos Royal Basile
Bueno de todas formas de pago de las personas con discapacidad y delos datos para la empresa en la mañana de este mensaje por Eduardo de acuerdo con la empresa que me lo dices para ti también de la empresa que no me de la empresa
it does help Jeff, confirms my belief as well that the 6 to 15 rep range is the ideal for hypertrophy as long as progressive overload is used
do you think that 3 sets to failure on 3 exercises for chest in one training session for example is too much? but if im making progress week to week in terms of reps/load with that system? i think if im making progress i should continue with im doing, or not? what do you think
Can we have an informative discussion of volume without including intensity?
3×10 -12= 1 set (hypertrophy)
3×5 = 1 set (strength)
I’m still doing 3 sets but the rep ranges are different. Would you consider this the same amount of volume?
Load intensity sounds like a good name for a pornographic movie
Intensity is not the amount of weight we lift! The concept of intensity relates to how hard we work. The harder we work the more sure that the intensity is going up. This needs more words to explain, and can best be explained through an hypothetical example in the daily life at the gym. Suppose that we can measure that we are able to lift 100 kg for only one rep. Not only this, we can do this only when we are fresh. So, it must be the first set in our workout that particular day. We likely to say that our tank is full (100%). Notice that we are not able to lift the same weight after performing a full set that day, of course we fail also at the end of our workout when attempting to lift the same weight. How much we use our capacity (“tank”) to lift a particular weight is the intensity. So, intensity is not a fix variable but it changes during the workout, even during the same set, depending on our effort and our tank at that moment. It is the relation between the “tank” and the amount of effort we deliver. If the 2 things are the same than we talk about 100% or maximum intensity. Back to the daily street talk: we do our best to deliver the work. Because the tank drops when we are getting more and more fatigue, the only way to be sure that we have trained with maximum intensity is to go to failure. We can only feel the intensity, not really measure it.
Let us look now at a typical workout. We are advised to go to failure only at some sets, usually the last set, because of 1 reason: we are already (a bit) tired so we need not to lift the heaviest weight to reach 100% intensity, and that is good for our safety (joints/tendons). Looking at the entire workout, the intensity goes up and down during the exercises and sets. The more frequent we go to failure in the set, the less we have to do in term of volume. We can work hard but not hard and long (to be more precisely: much).
Thanks Jeff #1 youtuber out there love how u don’t just use bro science and include studies.
You talk about reps but what about sets? How many total reps is good? Is 30 reps split between 3 sets good?
Thanks. I have a question I hope you will clarify. You said the volume was matched in the studies, which makes sense. Now, 3 x 10 reps is 30 reps, while 7 x 3 reps is 21 reps. So, does that mean that the low rep group had to lift a load 43 % (30 / 21) higher than the load used in the high rep group? Thanks!
If you train low rep high intensity for the first set then drop the intensity and add the rep for the other 3 sets, dosent that train strength as well as hypertrophy the best? For example, after a benchpress warm up I do one set of 245 for 3 reps, then I do 3 sets of 195 for 8-10 reps for hypertrophy.
@Jeff Nippard please link abstracts for the studies you cite.
Just looking at that 2015 study, it seems to say that volume wasn’t controlled, since both the high and low load groups did 3 sets of 7 different movements. According to the summary on ncbi.
Drop sets take care of everything. Start heavy (about 75% of max, enough to get at least 5 reps), go until close to failure, then drop the weight by 25% and immediately start doing reps again (no rest) and go until close to failure (don’t concern yourself with reps), drop weight 25% again and on this one you go until full failure, and all of that = 1 set. You only need to do 4-5 sets likes this for each major muscle group (ex: bench, squat, etc) This takes care of heavy weight & lower reps, lower weight & higher reps, AND time under tension. You get ALL of it using this method. You wanna get big fast, start using drop sets.
So you want failure at the end of each set, or at the end of the last set?
Great video! I’d say the same rule applies to alcohol consumption ��������������
Are reps counted for week or for series? I’m wondering if in push pull legs program there is 5 reps in exercise because it’s split between whole week or it’s 10 reps in both training A and B
I go to failure every time but I’m not benching weight like you I’m sure as I get stronger and have to work my self up to heavy weights then I will keep some in the tank for the top sets
You guys seem to be into these video titles that begs a question that doesnt really have an answer. Or at least, the answer to this video title question like most that I’ve seen from you is “it depends”.
Here is what I don’t understand. If you are always leaving 2-3 reps in the tank on ALL sets, how do you know when to add weight? Should you not be trying to progress the weight each week if possible?
Hey Steve, I’m doing concurrent right now. Let’s take the bench press for example: Is it enough if I’m doing 3×5 for intensity and 3×10-12 for volume? I can no longer progress on a linear periodization program (I’m a late begginer)
Hey Jeff, if you set focus to the board and use something between F2.8 and F4 you can turn off autofocus while shooting and you should always be in focus.
Setting the focus to the board means it will be in focus for sure.
Using F 2.8 to F 4 means that the depth of field should be big enough to keep you in, but still give depth between the white board and the wall.
Do a test shot of say 10 seconds to verify where your focus actually is.
Just a tip for not having unwanted focus pulling and searching during the video.
So basically, simple powerlifting principles are best.. I.e. heavy on exercises such as bench, squat, deadlift and high reps on accessories
I’m the marathon-runner-bodytype (ektomorph/skinny/hardgainer). I really have a hard time eating enough and building muscles but i can run 10 km without training anytime.
for me a doing a short workout with heavy weights (10 min warmup, 45 60 min training and reps between 5 and 10) works WAY better. so my tip to all the hardgainers is: eat as much as you can and don’t waste time and energy on endless workouts. very short hard workout can be way better for you.
Trained high volume for years. Not good for me. Now good warmup and 1-2 sets to failure.
I recommend Max OT training which is 4 to 6 reps till failure, progressive overload which builds hypertrophy
Face pulls done wrong. Now THIS is how you do them.
https://www.youtube.com/watch?v=eIq5CB9JfKE&list=PL8v-HJZ2xKLmnUTchD4VtELLkQX3kShst&index=16&t=0s
What if you want strength and endurance without hypertrophy. (Other than just staying under three reps)
If you are plagued with muscle strains that keep you from working one or more body parts, would a light weight/high rep plan be a good way to avoid future strains?
I ask because I have strained my chest twice and just yesterday I strained a muscle on the side of my rips while doing dumb bell OHP 3×8 50lb (up from 47.5 the previous week). Hurts all the way from front to back on side lower ribs. These strains typically take a week to heal and seem to re injure easily.
How long are the workouts in the Fundamental Hypertrophy Programs?
Would it be easier to just go for a certain time under tension? Like, hold the weight for 45 seconds, for example?
I started doing the program from the science applied series this week and I have a question. I play soccer so I think maybe I should alter the rep ranges of the exercises in the legs workout, doing one workout with even lower reps than those you recommend and on the other one use higher than those you recommend, in order to develop strength and endurance which I both need as a soccer player
would you ever do a video about Crossfit? benefits/downfalls etc etc. I know its a video that will tickle a lot of people in a good or bad way but i would love to hear your take. I’m a Crossfitter myself. There is a lot of research and understanding to be done in assessing it since it is best understood by actually doing and experiencing Crossfit.
I started training relatively heavy in April after a 5 year break and for no particular reason I chose 15 reps/set. And I love it! Comparable results with 8-12 and far greater endurance. Took months to get used to it though…
What about the overall duration of the workout, what is the optimal amount of time a workout should last? I’ve heard different people say no more than 45 mins & some say in doesn’t matter? I don’t know if you have done a video on this already but this would be helpful? Great video ��
I use a simple method: the bigger the muscle, the more sets
You should do one on training frequency vs volume. Whether it’s better to train more frequently with lower volume or less frequently with higher volume.
I dont focus on one..I do both. If I focus too much on reps I dont increase strength fast enough but ill get size. If i focus too much on weight i dont ever see an increase in mass but ill see an increase in strength. Proportion is key, you don’t want to be very muscular guy that cant lift a lot but you dont want to be a very strong guy with no muscles…although i propose the latter would be better. But when it comes to bodybuilding, you must focus on both. Plus you cant increase volume without intensity
JEFF, what are your books for if you’re giving us the info in these videos?
Jeff, when it comes to counting sets towards your planned volume, do supersets of the same muscle, say 3 sets of leg press and leg extension, count double for six sets or three?
I must have misunderstood what you meant by matching the volume of the two groups in the study. It sounded like you were saying that if a high-rep group, 15 reps, for example, did 3 sets, then the low rep group to which it was being compared, 3 reps, for example, would have to do 15 sets, so that both groups would have the same volume of 45 reps. But 15 sets of 3 would be way harder than 3 sets of 15.
I think it is very simple. You have to give the body a reason to adapt (i.e. add muscle )
Your body is looking for every possible way to make something easier.
That’s where really having the mind muscle connection so the vast majority of the work is being done by the muscle you are trying to work. That coupled with actual high intensity/failure
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 ？
So… Is it better 10 reps with 10kg ot 5 reps wiyh 20kg overall??? Please any conpetent answer
So i can spare time if volume i do is same.
the PEScience “JEFF” promo isn’t working for me.. sometimes it will, but it’s not 30% and then it won’t let me enter at all. any suggestions?
You can lower the bar on your back more since you are using a low bar stance!
Great video! So i see the best rep range is 6-15 but what is optimal sets?
Does the 2nd study mean that I can simultaneously train hypertrophy and muscle endurance?
Great information! I cannot tell you how many times I have seen a request for questions on various channels or IG accounts where I asked questions that were in the context of what you covered in the vlog but never got any feedback. This was VERY helpful, thanks Jeff!
Jeff, huge fan. Just one request, if you could turn off autofocus when doing these whiteboard presentations that would be rad:) Keep up the great work, and thank you for the immense contribution to our collective fitness knowledge.
Been following your journey for a while now. Huge fan. Stepping aside from the bodybuilding/informative videos you make your v logs and other content is really entertaining:). You deserve the following you’re starting to accumulate. Keep it coming my g
Awesome and informational. Just noticed, does Jeff’s neck look smaller than normal?
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 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
For a video can you talk about how weight training affects your metabolism?? Also how does that play into your BMR? Thanks!
God, you sound like a manlet with that hobbit tier voice. How short are you, exactly?
To the point perfect good advice for people unsure on the two. Good stuff Lee
Hello. My frequency remains the same due to my schedule, so it’s intensity and volume that I’m trying to figure out. Does your Massive Iron book give more precise guidelines for determining stets/reps for different intensity levels? I understand the general principle that set/reps need to go up or down depending on intensity but not sure what is a smart range of set/reps for intensity level, such as what sets/reps are best for 5R max or what sets/reps are best for 10R max, etc.
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
High rep ranges also means that your workout is going to be longer because the duration of each set is longer means more time is being spent in the gym. Amririte?
amazing content and will definitely be applying volume to some to my chad workouts!
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?
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…
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
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…
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.
everyone saying 10 sets per muscle is nothing prob does not even get close to failure…
Then there is the Ronnie Coleman level LIGHTWEIGHT BABY volume
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.
This all looks like way to much where will you find time to live with all this bull shit
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
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?
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. ����
You said in 1 video that your strength equals how big a muscle is. You said a stronger bench equals a bigger chest. But here you say muscle size was the same, but the strength went up more in the lower rep range.
does this mean 10 sets of one specific exersize or 10 sets of any exersize for 1 specific body part?
This is a great video, information is presented objectively and professionally.
Question, can your workouts be too long? Say 2 hours at a time. Thanks, love your videos ��
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.
Does it only means the heavy sets per week like Benchpress? Because 10 sets Per Week arent very much.
mike Tyson does 500 push ups per day yet he looked jacked. need more research
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
I’m more confused than before I watched this. In other words, just lift weights.
Sorry hard to take advice from someone’s still drinking baby cow growth fluid filled with igf1 and hormones
does it make sense to do high volume to build the muscle and then do low volume to build strength on the new muscle?
uhh..isn’t comparing set numbers meaningless without knowing how much reps is in a set?
so many haters… just adjust a little to suit yourself. what’s the big deal lolz…
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
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.
Listen to your body. It will tell you what you should be doing. Not every day will be the same, feel the same, nor have the same motivation. Your workouts should reflect that to some degree and be adjusted thusly to have a quality workout for that day.
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.
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.
In fact ever since I started training with such leading sets and not worried about volume so much I started to see unique results! But I’m still a little confused about exactly how to lead to the final set.. i mean is it better to stick with let say 8 reps and increase the weight each set until we hit some nice effort or maybe do some 12 reps with 3-4 rir on first set, then with havier weight 10 reps 2-3 rir and on the last one 8 reps. it would be interesting if you talk about this in some of your videos:)
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 have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #NextLevelDiet.P
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
Like Mike mentzer says you can train hard, you can train long but cannot train both
I’m confused… 5 sets of 5 reps is not the same as 5 sets of 10 reps… so where do reps fit in?
Man I was so shocked at how “low” of weight his low volume workouts were. Essentially the same as mine, yet I look nothing like him. Guess I really should mix it up with higher volume workouts.
Hello please for building glutes how many exercises per session in I train my lower body 2 time. Per week?
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?
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
10 sets of 10 requires you to use your 20 rep max. Why dont people just do 5 sets of 20 then?
Thumbs of for your humility like us Indians…..very rarely we notice this in someone else.
I do reverse pyramid 6, 8, 10, 12 reps respectively. Start fucking heavy and end off lighter.
Are these sets talking about working sets. Or sets in general
Bless you Jeff. Showing off your graph like a kid showing off their picture from school to the parents. You look so proud ��
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?
Ive been traing voulme for 2 years now and Hosntly i love it.
Subscribed…
Have watched a lot of your stuff recently and think your very informative and knowledgeable. KUTGW
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?
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
I have been overtraining my whole life. Lmao ��. I know exactly what he is talking about. Sage advice. Great vid
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.
What is the best way to determine your one rep max without injury and or fatigue interfering with your attempt to get a legitimate results? For instance on bench press. Thank you for the information. Also excellent video.
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.
? I spend 5 days a week in the gym moderate intensity as a 50 yr old maintainer.Why on a biweekly cheat day when I eat everything in sight do I lose 3 lbs on avg? I don’t understand
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.
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.
Great video! I love when people allow new evidence to change their minds, and when they actually link the science. Thank you!
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!
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.
In my opinion, your are one of the best fitness trainer.
Everything is based with scientific evidence, you confirm/refute many things that go viral with no base.
Btw, I a lot of books and programs of other trainers, I only loved this far Michael Matthews’s and yours.
Keep it up and thank you for the information!
I think I’ve found 18-21 sets per week is the sweetspot for me (6 years training now)
Excellent, Lee! I just point out that the intensity depends on the rest between sets as well. In fact weightlifters use big poundages but they rest very well between sets because they are not usually interested in gain muscles (although they get some muscle gain nevertheless).
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
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!
Another drawback to the high volume is that you wear down your joints or it is repetitive strain. Then again, it would be lighter weight. I know that the hypertrophy kicks in, but i dont feel like doing tons of reps and sets.
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?
20 intense sets RIR 0-2 would kill ya most people train light
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.
A question: why do you guys keep thinking in weeks as a period for working sets? Your body doesn’t know what week is it, only how fast it regenerates.
A measure of percentage of one’s naximum capacity necessary to perfom the exercise is refered as…
option (a)absolut volume (b)absolute intensity
(c)relative volume
(d)relative intensity
plz give me the correct option
Always been a fan of the strength world ��. At 5’9″ its hard to compete with the big boys, but I manage to stay buff����
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.
10 sets meaning the same exercise or just exercises targetting same muscle
What does volume actually mean in terms of calisthenics. I’m kinda new
Higher-volume workouts are great for most people that have average genetics. The heavy duty hit system works well for someone that has more mesomorphic endomorphic genetic features. Both systems are good especially depending on what your individual goals are.
Wow, this can be so confusing but you really summed it up nicely. Thanks so much!
Thanks Bro! I have heard these terms always thrown about yet never simply broken down.
Thanks for explaining it so clearly. I’ve been watching videos and hearing friends talk about intensity and been quietly confused until now.
You can get best workout for 10 dollars, just look on Unflexal website.
This video was everything I needed and more. Such clear and concise advice. Really seems like you know what you’re talking about and this really helped!
https://www.strongerbyscience.com/master-list/ alls u need to know right here.
The only thing you are speaking of here is that amount of weight equals intensity. This demeans folks who really know what intensity is. Your definition is for the inexperienced unknowing lifter. You can lower the weight and use methods to make the workout intense. intensity is not really poundage based as you state. It has much more to to do with the methodology otherwise your definition of the word intensity rea11y has no meaning as you are saying more weight is the same as intensity. No offense as I jike how you communicate ideas in your videos. Just happen to disagree with this one.
Rest pause, drop sets, pre exhaust, going to failure is really what intensity is. When I do intensity I have to lower the weights I use. Amount of weight does not have anything to do with intensity. Putting your muscles through their paces is really what intensity is. I think your definition is not accurate for intensity but is for volume.
Thanks Lee I’ve been looking for some answers about this topic, my main interest is bodybuilding, and I have been wondering about resting between sets, I try to rest an average of 45 seconds to 1 minute between sets, going in a pyramidal workout, and yes sometimes I go heavy on volume, and sometimes heavy on intensity, however when I go heavy on intensity I tend to rest 4 or 5 minutes which make my workout much longer, and I don’t feel the pump, versus lifting less weight and high volume and resting just 45 seconds I tire much sooner and I get a very good pump, so for bodybuilding what is best for me? Thanks in advance!
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
Wouldn’t the increased intensity from lower reps/ heavier weights make up for the volume difference? So it’d be more like 3×10 v 3×5 instead of 3×10 v 6×5.
Thanks for the video. How does one find their optimum level of intensity for optimum muscle gain/increase strength. I just started working out a few weeks ago with a pull up bar and 2 25lb dumbbells. I have been working out for 20 mins every two days. I guess what I’m wondering is when do I increase reps vs increase weight?
Excellent video!!!
I know that Volume = Sets × Reps × Load, but…
A big strong man is much stronger than a small woman, that means that this woman can not do a high Volume program??
I mean, even if she does 5 Sets × 15 Reps, the load will still be very small.
For Bench Press 5 × 15 × 30 lbs = 2.250
My Bench Press Is approximately 4 × 3 × 375 lbs = 4.500 (Two times per week).
I do Strength Lifting.
Note: Nobody does 10 Sets in one exercise.:-)
So, what I don’t understand is Load.
Strength varies from person to person.
Excellent explanation. Got the concepts down well through this video. Basically, for simplicity or a beginner understanding high intensity = weight-heavy/oriented workout. High volume = no. of exercises/sets/reps focussed workout.
Total volume isn’t really a means of stimulating growth. There’s a number of issues:
1. It’s a pretty accepted idea that muscles don’t know weight, which in a numbers sense is true. But then if that’s true, how do they know reps? Following that logic to the end, you’d have to ask how they could possibly know total volume either?
2. The workload you calculate at the end is most likely something you can’t actually perform. Like if you did 100 lbs for 3 sets of 10 this equals 3,000 lbs of total volume. So if you can do 3 sets of 10 with 100 pounds can you also lift 3,000 for a single? Good luck.
3. Total volume gives no insight to the level of intensity performed. It implies all reps done to get to that big number are equal which isn’t true. The first rep is easier than the second which is easier than the third and so on until failure. So in reality only a fraction of the reps you did were intense enough to stimulate growth.
Great video Jeff Jeff li u never let us down on the info thanks I got lot from this
Lee, I always thought volume was sets x Reps x number of exercises and I thought intensity was with high RPE or high % close to 1rm?
Lee you’re awesome, a great man with excellent knowledge. Flawless explanation as usual. I always leave feeling a bit smarter after watching your videos! Thanks for all your words of wisdom and encouragement!
Where does this place intensity techniques like drop sets, cluster sets etc?
Hey Lee, thanks for the video. You’re the first who explained it so simple and easy, that it’s easy to understand the difference:D
U need to make more videos on bodybuilding food recipes otherwise we will be stuck eating plain chicken bread and rice.
Would you say working in low reps increases the risk of injury?
I have a weight vest that is adjustable from 0-50lbs, I have been doing 5×5 weighted chin ups and have worked my way up to doing 5 sets of 5 50lb chin ups, in order to keep progressing in size and strength should I buy a weight belt and add weight with plates or would adding more reps with the 50lbs be just as beneficial?
10 sets for me is nothing, 20 Is a little bit better. And 30 Is nice
Hi Lee,
I’m a 59 yr old retired police officer with a few aches and pains from on the job injuries and sports.
I was moderately active up til a year ago when I had neck surgery.
I’m cleared to workout again but I’ve gained about 50-60lbs du to inactivity.
I’m back in the gym but find myself just experimenting with no real set program or direction.
What would you suggest, a high volume or high intensity workout?
Ive been doing madcow and SL 5×5 getting big and strong but flabby especially my belly. I want to be thick and hard. Will switching to volume training affect my heavy lifts
Intensity could also mean a lifter’s subjective effort(RPE).
Old Hickory there is a great face for the strength training community. He’s like the friendly neighborhood Incredible Hulk
You guys have the best content. Thanks for providing knowledge all the time. From El Salvador, i thank you all.
Hope you enjoy the video!! Working hard on the SUPERHERO PLAN which we plan on releasing LATE NOVEMBER. Until next time…STAY BUFF!!
I can only do 225 for two sets 6 reps and the 3rd set 5 reps.
Isn’t that formula backwards? Because you lift X (weight) Y times (reps), Z times (sets)?
Meaning the formula would be (X×Y)×Z?
And if it isn’t… Why not? Isn’t that how multiplication works? (Not the best at math)
As someone as me with “some millage” it is also relevsnt to consider joint damages. This low volume high weight tax the joints over time so might not be the best tomdo over many years.
I’ve got that same gray comforter. Will that make me buff too?
If you take a Push Pull Split and alternate high and low volume workouts, will you make effective progress?
For instance Monday Low volume Push/ Tuesday High volume Pull/ Wed Rest/ Thursday High volume Push/ Friday Low volume Pull.
Or would it be better to do Multi week blocks of low volume training and blocks of high volume training?
One thing that confuses me about that style of training you mentioned towards the end, it seems like you’re only getting one workout a week with each muscle group, isn’t that too long in between for muscle growth? Or does muscle take longer to rest and recover then I’m thinking?
Very informative, thank you for taking the time to share this info
“Have fun doing it”
Underrated quote. Most people forget this when they complicate their routine with too much crap and stress themselves out. Just go out there and have fun. The gains will come.
I find more enjoyable training one muscle group per week.. Science IT s a Point but what IT matters it s what you enjoy
It is all semantics…. And the way you look at it, volume is relative and it is a limited factor. Effort and progressive overload are endless
You guys are a cool couple God bless stay buff!!!
Love these videos!!!
I bet Jeff Caviliere AthleanX.Com was so proud of you for doing face pulls but when he saw the upright rows he reported this video
Personally I’m trying a low volume, high intensity approach..3 to 4 sets for most muscle groups but almost every set is a double drop set or superset
As a higher intensity training guy for years, I decided to switch it up and try more bodybuilding style training (moderate weights, moderate volume) and MAN my gains are not that different, but my joints feel so much better.
Very well said, thanks! I think people differ greatly in their ability to push themselves. How hard something feels is very subjective, and people have varying ability to focus. So when one person says he went to failure, maybe he actually has three more good reps to go. I experienced the negative side of this, because I didn’t realize how strong my focus ability was, so I was constantly going to failure in every set because I enjoyed the feeling of it. It was only when I did cardio with a heart rate monitor that I first realized that I am way to close to my max HR. It didn’t feel like I was doing any work unless I was at 80% or more of HRmax, which is really counter productive for long cardio sessions. So I frequently got over trained with injuries, and now I have backed down in intensity with better results. It so happens that I follow your principles in this video, exactly as you outlined them. So you can add one more testimony that you are correct! I think gym training is first and foremost a mental exercise that happens to be performed on our bodies, the same way ashtanga yoga is not really a physical exercise it is a mental exercise to learn to tolerate pain.
I do low volume and training with tabata x5 time full body. It kills me every time I do it. Not sure if it’s good or anything but I feel good tho
I can’t hear clearly with low volume. I guess i have to go high volume.��♂️
Enjoyed your video. I learned a lot. I am a powelifter but I use bodybuiding to improve my lifts. Thanks a million. You are number 1. Hope yo meet you in the future!��
Low volumeMore Strength lower muscle gain
High volumeLess strength high muscle gain
The video could have just broken down strength vs hypertrophy training, but it also should have considered that most lifters aren’t on PEDs/anabolics and can’t do 6 high volume days per week without rest, unless you want tendon strains or torn muscles. For most people, they will never get to a point in their training where they need to specialize either, considering most just want to “look okay and protect their health”, so with that in mind, power lifting/strength (low volume) vs bodybuilding/hypertrophy/metabolic (high volume) training shouldn’t factor in. Even athletes train for a specific type of explosive/functional hypertrophy and not for size.
Just switched my plan to the same you mencioned in the end, Let’s try it, (Flex) Yeah!
I learned that you should never try to follow a routine advice from someone on gear if your natural..it will only mess you up..
Love the videos funny & knowledgeable keep them coming bros ��
High Volume medium weight works best for me for building muscle.
I still throw in some heavy days tho just because.
His side profile looks exactly like Ricky from Trailer Park Boys for some reason lmao
The answer is both are good but everyone has a different goal and preference
I noticed when I stopped doing high reps during my Work out my one rep max suffered drastically. I lost my explosive power, I could rep high weight but I stalled out or the rep got really slow. Don’t neglect burn outs
I feel like you should setup to switch back and forth between the two so you can better avoid plateaus.
Hi John, I know that this video is a tad older. I LOVE YOUR VIDEOS. Down to earth, logical and inspirational.
I heard what you’re saying about Nuero fatigue and it makes sense to some degree. As always, you’ve sparked my interest in this topic. I can’t seem to find any references that define it. I’d love if you do another video to talk more about this topic and it’s fundamentals or link to some other reference. Is there a way to overcome or enhance /streamline this process.
How about with biceps would you count back exercises as biceps at all?
I do high weight low reps.
But at the same time control my diet.
Am I the only one who can never get the fucking form for bent over rows
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
I train high volume training, because I only have two dumbells at home at 19 kg.. and that’s too easy for me now:P So I need to make a lot of reps and sets to contantly improve.
In general, I like to bias more towards intensity vs volume. But of course there comes a time when volume has to come up, especially if you’re going for more hypertrophy than strength.
What I learned in college is low volume and high volume create the same muscle mass
I think the best thing to do to get gains is just going to the gym and doing something.
I dont know what my goals are. I have very little muscle but I have fat. I have low Testosterone of 223. Working out is boring and I can’t focus on it. I want to be able to do it without all the pain I have while working out. 10 pound dumbbells hurt my shoulders all the time. My carpal tunnel syndrome makes me unable to do the bench thing and other pushing things like pushups. The biggest problem is that even after 4 months of a 5*5 routine, nothing changes. I took a before and after pic of myself and my neck got shorter. That was it so I guess that means my traps got higher. I don’t know how, I didn’t do shrugs. I have huge legs they run in my family but then I have teeny ass arms top to bottom and small hands. I’ve never played sports, I’m an artist and photographer. It’s probably also worth mentioning that I have Asperger’s syndrome and a few other diagnoses that make it extremely difficult for me to work anymore unfortunately. I do have a gym down the road a planet fitness but…. People. I have bad knees but I would like to get running again somehow. I just have a lot of fat, but other people say I look good (at 5′ 9.5, 202). It’s just that it’s all in my legs and backside and stomach not my arms face or neck. I also have a very small.bone structure as well
I was addicted to hard drugs for years. Couldn’t get my life straight no matter what. One day I found the Buff Dudes on YouTube, started going to the gym, and I am now drug free. It’s a little more complicated than that, but these guys played a huge part in me being alive today. Hell YEAH!
subscribed after watching three of your videos. well researched and well articulated.
Someone help me out here… Why no squats on Smith machine?!!
Why is this a gym cardinal sin?
Asking for a friend.
athlean x jeff cavaliere here, good you did your face pulls but those face pulls not approved
Is there such a thing as like super volume? High sets, high reps, high intensity?
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
What type of goals call for low volume training? What type of goals call for high volume training? Please explain
Many years ago I focused on a ton of mobility and did all my strength/compound work at low rep/high weight but then later on in the workout did high volume/cardio. Such as front squats for 7 sets of 3 then would row for 10k meters. Among other workouts and body parts of course.
Worked really well for me. I became quite strong and my athleticism was better than ever. Once I wanted to be “huge and strongman strong”, my mindset changed and I feel it wasn’t for the better.
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?
I say Intensity over Volume for sure, but you should have a mix of both but don’t sacrifice the weight, I think a 4-10 rep range is good, if you get to 12 reps you should probably increase the weight, I do full body workouts and what I do is kind of Reverse Pyramid Training since at the moment Strength Matters more for me so I have 2 sets of High Intensity and 2 sets of High Volume for each excercise. I hit mostly compound movements though so I’m not doing like 3 hour workouts
No V.S. do both.
I like two low volume weeks followed by a high volume week.
Build that strength up and then build that muscle and repeat.
Love your videos guys, I have been working out now for a couple of months, seeing results and always learn something from you. Been following you for a couple of years and you are one of the reasons I decided to go for it and make some changes. Thank you.
should be heavy duty training or H.I.T training mike mentzner vs high volume training
I go to almost failure due to having a physical demanding job but I noticed I am getting stronger and more endurance
Hey Jeff, I purchased the hypertrophic fundamentals program and watched the series. My question is, in the YouTube series, you say that for maximum hypertrophy you should do 10-20 sets/week for each muscle.
Your hypertrophy program offers 3 different programs and I was wondering how to adjust them to include 20 sets in a week instead of 9 or 10.
Really keen to give this program a try! How did people find it?
I’m Buffed but my family still calls me skinny, I hate my Chubby folks ��
SUCH an informative and well explained video! Would watch this over again again as opposed to reading the tons of different articles out there!
you are so strong you are the best keep calm and stay strong
Hey Brandon, you look a lot like that free spirit vegan roaming around on Venice beach and local farmers markets ��
I’ve done both methods and I respond better to low volume I make more gains on low volume and high intensity I do suggest on a low volume high intensity programme after 6 weeks you scale right back on the intensity and do just do maintenance for a week if you enjoy the gym so much personally I use to take a week off and let my cns recover fully before hitting the programme hard again
Do you think training volume is overrated for building muscle?
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
After searching and going through many, many videos, I FINALLY found the one that explains the whole “volume” question the best. A+ Sir!
What about taking nearly all of your working sets to failure? (Natural btw)
I train to failure every set, If I don’t go to failure or beyond failure I don’t consider it hard. Training like dorian and Ronnie is the only way to go imo
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…..
Great info. Also the neural fatigue is something new I learned.
John you could do a video on dogg crapp training. this might make a interesting video for your followers. Hope you give it a go.
Can u teach math? U explained so clearly that I understood everything. I am not even a gym freak.
Yes this is exactly what is so difficult to explain to some people. Not all volume is the same! You can’t just say “I can do 10 sets of chest per week..” really? how do you know that? What if you change the exercise, maybe you can do more (or less) sets per week with different exercises for example machine bench press for sets of 12 reps vs heavy bench press for sets of 4 reps.
Also, another point is that people simply don’t do quality work in the gym. Quality work is different than just working hard. You want to ensure that you perform optimally with good form before you push it hard, and for that you need to properly warm up and “get in the groove” with technique.
Volume simply isn’t just volume…
Volume is the prime driver to hypertrophy if each sets has a apropiated intensity
No, volume training is underrated people always just want to make gains. You gotta recomp even though you won’t make a new pr the next workout. You wouldn’t of anyway sometimes you should do way more just watch the time don’t be in there longer than 2 hours.
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 do 30 to 35 sets per workout 4 days out of 8 and I have seen a dramatic change, my muscles enjoys high volume as with only 15 sets or 20 I didn’t grow, just a little
I think in most recommendations vokume is actually considered sets that are with above 60% of 1RM weight and taken to some proximity of failure.
Is muscle group whole shoulder, or should we consider just part of muscle such as rear deltoids?
For years I used to think I had to take every set to failure and would do between 15-20 sets. I’m pretty sure I’ve been overtraining and it finally caught up to me in my 40’s. So I appreciate your videos and have been applying your working up to the heavy 8 reps.
Workout
1×1 Squat
1×1 bench
1×0.5 deadlift
Cardio: 50 meters walk
Repeat this one time a month, otherwise is overtraining!!!!!!!!!
One week: (4ex * 4 sets) * 2 timesweek = 32 sets week.
Is that too much?
2 sets to failure 1 top 1back off for most movements except arms for me
Low volume till failure builds muscle, they key is proper rest and recovery.
I love how you know the difference from strength focused training and hypertrophy focused training. Some people like Steve Shaw, do not know the difference and therefore tell people to push for strength. I get that progressive overload works, but there will come a point where focusing on contracting the muscle / mind muscle connection is valuable for growth!
Zodiac signs please, love the discipline consistency and humor
from my experience going really heavy and also high reps in the same workout is best, also some drop sets and pause reps, super sets..etc but these can’t be done effectively by a new lifter at all, simply cause u will not be able to handle enough volume per workout and even when u start to get used to it u still won’t recover fast enough
for ex i bench for 5 sets flat,5 incline and 5 decline, first 3 sets are heavy with the 3rd the heaviest and then i drop the weight and do a lot of reps slowly and i superset it with back exercises that i do the same way
They do say high frequency will help beginners progress with their muscle building results.
Hi John. Thank you for the information on volume. It is something I have agonised over for years. I train as you said you do. I use 3 sets to build up to the main one, then I do a couple of drop sets to make sure I have hit the muscle hard enough. But this style of training has only been relatively new for me. Thanks again.
damn! this is the best video about volume and intensity. Your thinking is pretty much the same as mine, at one point i was really concerned about how much volume should i do and i was counting exact weekly volume blablabla, but then i just stopped caring and stopped counting my volume and just started to really focus on that quality hard intense top set and focus on progression
I like to start at a good weight, maybe 80% of what I can do for 5 reps, and I go do a set of 5. Then, I go up in weight progressively each set till I get to failure and I push myself to failure on the last set. Going for extra reps or, occasionally, a PR.
This has been by far the most informative video on lifting ever done. This finally makes sense.
One of the best video I have seen in the whole bodybuilding scene!
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?
I usually do 8 sets to failure per big muscle group per workout.
Your approach is pretty similar to mine, only difference is you are doubling the volume by doing everything twice a week. I would do that as well, if I would have the time… but having a full time job and a family, I can only hit the gym 3 times a week for about one hour. You can make good gains with the same approach once a week for every muscle, not optimal result though. I think what counts is effort. The muscle doesn’t know how many sets you did, it knows if it was stresses beyound it’s capacity or not.
I do exactly as you do John, and have for a long time but my gym belongs to a collage who trains coaches as a major. I watched a coach training a lifter during the day and decided to listen in, the coach kept emphasizing volume for best gains so I took notes as to the routine. The poor guy that he was training never returned and now I remember from my past as why. I decided to give the routine a go, the next day after, I was wrecked, as the day went on I felt as if I had the flu, it took 900 calories extra just to function after 4:00 I also think the volume has a bad effect on the nervous system too.
The 3 sets that weren’t that heavy did not make me stronger. Even 1 set (at least in the past) has made me stronger if it’s close to failure (as close as possible without actually needing to bail).
My reps and sets is as follows and hope it’s right
8 to 12 reps for 3 sets I go up in weight as you normally do if the weight is getting easier
I was looking to go 4 sets of 8 to 12 reps
I do this for building strength and mass
Its probably wrong
Let me know as I’m a hard gainer
As always, the most informative Pro bodybuilder that breaks it down into easily digestible pieces. Thanks John, keep doing what you’re doing. If been lifting 15 years and find your videos refreshing!
High volume is a waste of time and energy, why do loads of endless sets when you can do half with double the intensity and not overtrain and not be stuck in the gym using up energy levels, for no reason whatsoever, makes no fucking sense, been doing this over 33 years and I’m the same size and development as others who do high volume, go figure it out.
What’s your thought on adding one separated set for a week side.. my left bicep is weaker than my right.
An observation that I have is that most of these videos I have to rewatch periodically, because they will click with me when I am in the right mindset. So I watched this video before, and it was great, but watching it right now again, it really made sense because I am at the right point with my thinking. This is probably my favorite muscle building channel.
also going to true “failure” is something you have to work up to gradually over years of training if a training partner pushed you to do that in every working set after 2 month in the gym you would sleep for half a day afterwards:)
This genius has just reaffirmed my training approach for the last 15yrs. Lead up sets to 1 big set builds muscle!
Hi john
John I have arthritis in my knees and shoulders I am only 38 and need shoulder replacement,do u think training sessions per week should be less do to the high inflammation I have or would u do more sessions less volume in each session?
Ie 4-5 days per week but only 40mins long
What if you do compound sets. How do you factor this into your volume
Hey sorry about the “you are as dat as me comment”. It was a joke, didn’t know you actually were heavier at one point. You’ve certainly done great pealing off 100 lbs!
Thanks mountaindog 1 video verry helpful to me make a difference the way i will work out now
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
In my opinion if 24 hours later u are slightly sore..or stiff for a older guy like myself at 62..then you got a good workout the day before.. pain is gain…conversly IF U DONT FEEL IT IN 24 HOURS..INCREASE..A MODERATE AMOUNT OF SORENESS AFTER 24 TO 36 HOURS IS WHAT U SHOULD AIM FOR
im natural and i literally take 90_95% of every set to failure and i had amazing results now for over a year
Subbed after 5 seconds.
I genuinely believe this guy hopes I’m doing well.
Thanks man.
I feel 3-4 excercises for most bodyparts is the good enough except back should be 5-6 my opinion.
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?
Ugh. I wish I saw this video earlier. Jeff Cavalier said go to failure on every set. I went to failure on every set. I injured my shoulder. I like the leading sets and working sets set up. Easier on my body. Now that I also take stuff during my workout, I am not as spent after my workout. At the gym, I go HARD, but I also want to do it intelligently.
With my first exercise I also work my way up in the weights until I hit my working set weight. And my first set, with every exercise afterwards, I do a warmup set with 1/2 the weight of my working sets.
Great content. Thanks! This talk reminds me of the last time I hit a PR in the strict Clean & Press. I used to work up to a top weight and do (typically) 8 hard doubles or triples (usually in the 85-90% range, which means I was hitting technical failure on some of theses sets); instead of that, I decided to train more like what I see from Olympic weightlifters: working up over more lighter sets, and then do a limited amount of heavy sets.
Before, I would do something like this: 135 lb x 3 x 2 sets / 155 x 3 / 175 x 3 x 2 sets / 200 x 2 / 205 x 2 x 8 sets (completely in the upper end of Prilepin Table at the 85-89% range)
Then, I started to work more like this: 135 lb x 3 x 2 sets / 155 x 3, 165 x 3, 175 x 3, 190 x 2 x 3 sets, 200 x 2 x 2 sets, 210 x 1, 220 x 1 x 2 solid singles (I could have done doubles had I really pushed it)
I was doing less, but not that much less. There were lots of lighter sets where I trained at those higher velocities, while I was still touching weights in the 90% plus range, but for very few lifts. In fact, most of my sessions were lighter: I would top it off with just a couple doubles at 200 lb.
When I finally attempted those two plates and a dime which is 239 lb on the bar I am using it felt really heavy as I catched the clean, but I pushed hard and I surprised myself as I felt the bar slowly sailing past the sticking point.
Looking back, I’d say that the heavy session I’ve used here as an example was too much on some days, and too little on some other days. I felt strong on that last single at 220 lb and I could have challenged myself with 230 lb, or go down in weight to 200 lb and see how many good reps I can get. I’ll keep this in mind. Thanks!
I talk about this JUST LIKE,,, Shifting Gears in a Car or On a Bicycle!
2, 3, 4 Warm-Up “Gear Shifting” for the “Momentum” of a GREAT/Heavier/Readied Final Set to Failure,,, IS THE REASON for the 7 to 9 Gears on a Bicycle BELOW the true DRIVE gears!
As long as Those Sets ARE Progressing in at least Heavier,, then WHENEVER that Last set comes,, then IT WILL be that much MORE Effective,,, since the WORK Accomplished ahead of time IS ALSO MORE WORK!!!
If you do fast sprints once or twice a week in addition to weight training, would it cause more hypertrophy since the activation of fiber 1 in the muscles?
Great video John. What’s your opinion on Mike Isratels theory on volume periodisation? Starting at the minimum and Increasing number of sets week on week until you reached the so called maximum recoverable volume.
John this is great information very informative BUT it would be best to have a white board to illustrate this, just a thought, thanks for your insight.
Can short rest times contribute to neuro-fatigue? I ask, because I tend to do full-body workouts, because for me it’s just more fun that way. The downside is that long rests tend to really prolong the workout. So if I did three total sets, and between the first two sets I keep rests short (30-45 seconds), and between the second and third set I rest two minutes in preparation for the all-out set; do you think I’d be in danger of neuro-fatigue?
Hi John, I really enjoyed hearing your approach to this topic.
It’s not entirely dissimilar to Wendlers approach in 531 ramping sets, last set is to form failure. It just validates your approach further.
Thank you for putting this content out and sharing your wisdom.
Why would something that has been proven to work time and retime again be overrated? Hit style training, now that’s overrated. 50 years of people trying to sell that gimmick yet not one champion in their field has used it exclusively to build their bodies. Not one. Real world results matter.
Hey John im 60 been working out on and off most of my life what would you say would be a good workout routine and how many days a week for us elderly gentleman LOL. Keep up the great work on your videos you’re awesome
Was he doing 70 lb dumbbell shoulder presses for reps? What am I doing with my life?
I asked Eric Broser basically the same question last week and his answer was identical to yours thanks John I’ll definitely be watching…
Why is ur Tshirt sleeve is always uneven??? I have noticed it in every video
So basically those earlier set is a warm up to the up to failure set?
I am confused by the “volume matching”. The subjects doing 10 reps did 3 sets (30) and the subjects doing 3 reps did 7 sets (21), so clearly the total reps are different. It seems to me a set where you reach the level of exhaustion would be equivalent to another where you exert yourself equivalently regardless of rep range… I would assume doing 7 sets of 3 reps would be far more taxing than 3 sets of 10 reps. Could you clarify please? Thanks for the video!
Strategic implementation of failure… last week of a mesocycle being a great spot given it being before a deload week. Linearly more gains but exponentially more fatigue generating. Advanced lifters likely won’t be able to progress through productive working sets RIR 4-failure (RPE 6-10) and get enough stimulus for any growth. Novice and intermediates certainly can to great success and progress ��
Good, basic stuff. What kinda reps you doing on those top sets?
Sets are only deemed ‘effective’ for hypertrophy when theyre 0-4 reps from failure. Unless those ramp up sets are treated as easy warm ups then all theyre doing is adding additional fatigue without hypertrophy. Revive Stronger made a post on this recently (associated with Israetel, Helms, Schoenfeld, etc)
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More than half of Redditors on the lifting subreddit have no clue about this. One correction I’d make to your intensity definition is that it’s % relative to your maximum for a given rep range, or even better: RPE. Intensity isn’t just about 1 rep maxes, which is where most people go wrong (saying volume is 3×10 and intensity is one rep max only). 5×10 isn’t volume work if you’re only lifting the bar. Deadlifting 500 for 1 isn’t intensity work if your max is 800.
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.
Interesting… I agree; balance is key. I’ve been hearing vastly opposing views from a couple of YouTube trainers recently… Somewhat of a conundrum. One of them believes in 1x a week per body part training with all-out intensity per session, on a conventional body part split; the other believes in 2x a week per body part training with moderate intensity per session…
All-out intensity (to absolute failure) within a single workout would realistically impair recovery, I would think (it would just extend the recovery period) but stopping well short of failure within multiple workouts wouldn’t be enough to initiate an anabolic environment within the body (raising the testosterone and growth hormone levels sufficiently), I also think.
…So I’ve now decided upon a 2x a week per body part training routine where one workout stops just short of absolute failure, and the other (for the same muscle groups) is a lighter session involving slightly lower volume to keep the frequency at 2x a week. So a combination of both methods. 4x a week workouts total. Any thoughts/suggestions? Just subscribed; this is an informative and straightforward bodybuilding channel.
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!
Yes… it is books… i had to read 8 books my self and some more in powerlifting. Watch many podcasts… it is like 200 hours of studying…
I also use these relationships for track and soccer training.
People don’t train to failure? I thought that’s what you’re always supposed to do. I train to failure every set of every exercise unless it’s an explosive/power exercise.
I want to buy a power lifting barbell and I’m not so sure which one I should buy. Ive seen that the ohio power bar has greater stiffness but aggressive knurling while the grizzly powert bar has less knurling and more whip, and I dont know which one will be the overall better one.
https://americanbarbell.com/products/grizzly-power-bar?variant=4631068213275
https://www.roguefitness.com/rogue-ohio-power-bar
Side note: i also want a general barbell and thinking about buying this one
https://www.fringesport.com/products/bomba-bar-v2-black-20kg-oly-bar
Looking forward to the series. Programming videos are the best.
want to thank you sir for the information you provide for free It is reassuring for me as a teenage lifter to take advice from a man of my father’s age, and consider myself lucky to have a reliable source and I liked to ask you, what are the accessory exercise for the bench press?
Perfect. Can’t agree more. This is what’s worked for me. No ones explained it this way but my exact method too
Been at a very high intensity & high frequency program, total body, and I was training for only three months straight, benched 60lbs with 120lbs BW at first, went 130 in three months with 120lbs BW. Squatted 40lbs @ 120 BW at first, went to 140lbs @ 120 BW in three months, tho standing DBOHP never went up past 70lbs. After compounds I would do an isolation exercise for each body part aside from tris and bis, lighter weight but fucking intense. Benched, squatted and OHPed 3x a week, no light days, paired with work stress and a diet that would never build muscle, it was brutal, my nervous system went shit.
What’s the best book to buy from Steve?
I am past beginner, but need more guidance about how to go forward..
Steve, a few guys at my gym are using kratom as a pre-workout, they say it provides better energy than anything (legal) that’s out there. Thoughts?
Hi, Steve, I find that adding frequency by adding an extra day is the hardest variable to increase is you’re adding in an entire extra day. You have to go into the gym, get warmed up, do your training, then you have to balance the fatigue and the recovery and hope it doesn’t mess up the next day because you have one fewer day of rest. I was doing 5 days a week, but it was kind of 5 half ass days. I really preferred 4 days, 2 upper, 2 lower, rotating heavy/light.
Eat like crazy mr frank! lift and changing your workouts is the short answer. 2 plus 2 is four Mr happy frank. stay gay Mr frank! Esp at night!
For Strength and Hypertrophy….6-10 reps….3 to 4 sets….45 to 90 seconds between sets…..48 to 72 hours between sessions
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.
Can someone answer the question that bothers me and I can’t find an answer to:
If I aim for 3sets of 12 but let’s say I only reach 12, 10 and then maybe 4 or 6 reps leaving 2-3 reps in the tank in each set, what should I do? Should I lower the weight each set so I come close to 12 in each set and then try lowering “less” the next time? Or should I leave the weight at is and try more reps next time?
I understand that if you reach 12x12x12 you can raise the weight, but noone ever talks about the step before, if you DON’T reach it.
Great video, it’s good to watch natty bodybuilding vids. Another subscriber for your channel ����