How Many Reps AND Sets? - Build Muscle Quickly Using the Right Amount!
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- Опубликовано: 5 май 2016
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How many sets and reps should you do for building muscle? How about getting stronger? There are many different rep schemes out there, but what are the best? Should you be doing just one set? Or how about 10 sets? Come find out what you need to know about sets and reps in this video!
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Sources:
www.ncbi.nlm.nih.gov/pubmed/19...
www.ncbi.nlm.nih.gov/pubmed/20...
www.lookgreatnaked.com/blog/si...
www.bodyrecomposition.com/rese...
journals.lww.com/nsca-jscr/pag...
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Picturefit on RUclips! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance! 
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As a beginner You have no idea how happy it made me when you said “nothing beats going to the gym in the first place” I was confused learning about sets reps and weights.
I agree, I have the same situation 🙂
Big mistake. If you are off by 1 rep or 1 set you might lose all your gains. I'd recommend spending at least 3 years studying lifting before moving a single muscle
@@tardwrangler three years is ridiculous.
@@Sandra-jc2fsExactly, this mf thinking you need all this knowledge for it. We're not MoistCr1tikal
@@REALSmokahontas420 pretty sure he's joking
3:44 is what you looking for.
Thank me later
Thanks bruh
Really
who's later? well thanks btw
Thanks
Strength x muscle x endurance= a true athlete
It would be cool to see a video on Bulking vs Cutting vs Maintaining
Bulking is for pussies, cutting is just for summer for the pussies who can’t be real men and maintain year round. There done
It would be a 3 second video wit the word “ diet “
@@salvatoremangiavillano6084 what if you bulk, cut, and then maintain 🤔
Just go in the gym and do your own experiment
@@salvatoremangiavillano6084 no
Great as always. Personally: I found that working in the 10-12 rep range (3 sets per exercise) with a little lighter weight worked a lot better for me than the 6-8 rep range with heavier weight.
+PbVeritas Great to hear buddy! Keep up the great work =)
Yeah I used to do 6-8 reps until it started to hurt areas that I didnt train ie forearm on curls so I dropped the weight a bit and went for 12-16reps
@@evan5370 my forearms hurt too, for past 2/3 weeks
Will dropping weight decrease strength? Worked hard to get up to the kgs im lifting rn
No
@@noorieg3598 No, if anything it can improve in a lot of ways
I do 6 sets and 10 reps. my Butt cheeks are solid as cement
Hard booty.
M M YOU NEED TO DO MORE 10 ARE NOTHING
i do 8 sets and 12 reps. i add on how much i do every time i do it
i do cycling
running
and more.
i do
105lbs x8reps x8sets
95lbs x8reps x8 sets
85lbs x10reps x8sets
75lbs x10reps x8sets
65lbs x15reps x8sets
65lbs x15reps x8sets
in total i lift 41,200 Lbs a day(total volume in a day
so in a month (15 days)i lift 618,000 Lbs in total volume so is there any way i can calculate my gains ??a formula??
Parraofficial 02 a month isn't 15 days
0:05 Forgot what video I had playing in the background and thought he said "what about sex?!"
Yeahh same😂
Lol yes 🤣🤣
It’s good about both 😂
same
This channel is sick
+pietro marku Nah man, you're sick! Thanks for watching.
+PictureFit rolf
+PictureFit - LOL
+PictureFit you the real mvp
***** - Get lost.
the most concise and objective channel Ive come across on youtube. thank you picture fit so much for this knowledge. For someone like me, the average joe, who is trying to sift thru all the contradictory info when it comes to health and fitness, this channel does an amazing job at simplifying these specific concepts and the illustrations just make it that much easier to understand. Once again thank you, and props to the narrator for having a very articulate and mellow voice.
My very pleasure to help in any way! Thanks for the kind comment.
just recently got a recommendation for your channel and wanted to say, love the info, delivery and format-subbed. keep the knowledge coming
Your videos are really good, I appreciate the effort you've put into researching then summarising these ideas. You've definilty got me as a subscriber, keep up the good work!
I started lifting weight 6 months ago, and your channel significantly has been helping me so much.
Thank youuu alllllooooooot
Thanks, finally a video with good necessary info straight to the point. 💪🏼
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.👍
So how is your result for 4 years?
Or should i say 5 by now?
@@horrorine9065 17 now I would say pretty good.
Great video and well explained ! Thanks. My question is: how many sets and reps would you do for bodyweight exercise targeting strength (and ideally speed/explosiveness) and what rest ?
Great job... Extremely helpful... I always love when the science and study results are thrown in there...
Thanks my man. By far the most concise youtuber talking about the topic so far
Thanks!
Love this channel. You've got a new subscriber. Love how you back everything up with science. Which is exactly what i've been looking for. Thank you for the awesome videos.
Please do a video on set/rep range for calisthenics. A lot of us don't go to the gym and that will help us a lot.
I read an article in Muscular Development. That, they compared the one set Hit theory vs. multiple sets. About 8 sets was optimal per body part. I do 6 sets per body part followed by cardio. Mentzer was right when he said: You need the right amount of training and ridiculous amounts of volume is a negative thing.
Mentzer would be against 6 sets per body part, wouldn't he?
According to Dr. Ellington Darren. Not necessarily. Mentzer was not talking to a crowd of beginners. He specifically said that his seminar was to people who have been training for some time and have hit a plateau. According to Dr. Darden. A beginner needs more sets. Doing one to two sets is for people who are quite strong or fit and are able to stimulate a response easily but may be lower on recovery ability.
Thanks for editing this masterpiece,keep up the great works guys =)
Straight to the point, nicely done my friend 👏🏽
3:39 There's a work out! Heavy compound movement then a variation and a final variation.
I needed this video, thanks!
+Dj C My pleasure bud.
@@PictureFit what does 3-4 sets mean?
Thank you for the information!! I’ve been hearing so many things and this really explained it a lot .
This is the channel I've been looking for my whole life
Had an advert from six pack shortcuts before this video... I swear that that channel is dead
Mike is gone, so yes probably
Mike was a scam artist but at least he was funny. The new coaches arent funny and very boring.
+suicideassassin 6 so is the new guy, died.
FUCK MIKE CHANG
no fuck you, his friend died fyi
Finally someone who knows what he's talking bout
THANK YOU, this is what i was looking for weeks
This video is gold, thank you so much. Subscribed!
These videos are also a very good brain training excersise for me personally. For a non English speaking guy, it is very hard to keep up with what the video guy says. He talks so fast that it is impossible for me to understand everything without having to stop and rewind the video many times. LOL
I do like these videos though. I like the drawings, the animations the information and so on. Is there a video about weightlifting slowing down the reaction speed of your muscles? I like cardio, explosive strenght workouts and STRETCHING.
Yet it appears you speak fluently :)
Thank you. As you can see, mijn moedertaal is Nederlands, Belgisch Nederlands weliswaar.
English is not my first language and I understand everything what he says if I don t catch a word I just switch on subtitles and eventually check eng-eng dictionary
hey I'm from Belgium too but the francophone part tho
Same here.i played it twice
How often should you increase your sets and which exercises should you increase your sets on? An answer would be greatly appreciated I’m an intermediate lifter I’ve been lifting for about six years
I’m new to this channel but not new to the gym. I️ find this channel very very helpful. I️ love it. Great job
your videos are awesome and very informative for beginners. Thanks!!
Im seeing good results doing 10 sets of 8-12 reps, I generally aim for 2 exercises but super set them. If i have energy left by the end I'll do another 2 exercises with the same set and rep range and seems to work very well for me. Im 5'7 but broad (not sure what body type this falls under) - but feel great after getting into this, similar to GVT (German Volumetric Training) with a few differences to work for me
i m doing exactly one set per year n having great results 👍
Good to present the fact in a simple and time effective manner for easy understanding
LOVE this channel, subbed
great vids, really, you're channel's definitely going to grow if you keep it up!
+Kiiwi Thanks!
i do 3 sets and per set 15 times... thats endurance and growth i see and i hope for my body.
get those sets up
This really helped simplify things, thanks.
This's what exactly I'm looking for. Thank you.
You videos are super popular in China, but most people watch your video through some fitness channels which mostly ripping off channels like yours with profit intention. Just a kind remind you have a decent fan base in China but they are unable to reach you.
yunchen wang oh wow
in china, they eat bats
@@dotdashdotdash in gotham, bats eat you
@@brijrajsinh-parmar 😹
Jake Curtis In US, they eat H1N1 sick pigs
I do as many reps as possible until failure, but instead of being just one set, I wait a minute and then repeat until failure even though each time I I can only do less and less reps. Any thoughts on this approach?
really helpful divices😍congats man,thank ya
Wonderful. Informal . Accurate . Great video .
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?
i did both,but i prefer going to failure,because then you now better if your leveling up. (you can do for example 6 weeks one style of training and 6 weeks the other way)
Hey PictureFit! Can you guys cover GVT (German Volume Training)? If your're unfamiliar with the training scheme this is the basic idea, you perform 10 sets of 10 reps for 4 different exercises. The rest time in-between sets is restricted to about one minutes. This training style is used by many bodybuilders while bulking because it is said to be one of the best ways to acquire muscle mass.
Hope you guys make this into a video! Keep up the awesome content!
it's too much volume for most folks, and, if used, would likely best be used no more than once per week per body part...
Great video, really helped a lot. Thank you!
i just found your channel and i alrdy subbed and watched 4 videos and still going! great job!!
100 Pushups
100 Sit Ups
100 Squats
and a 10 Kilometer Run...
_That is what you need to do._
One punch man life
But what if i dont go bald
And 💯 Pull Ups too *
Thats gonna break down muscle
@@thatoneguytm8958 r/woooooooooosh
I'm no expert but I think switching things up is the best way
giving your body no chance to adapt
Love the channel .. great points .. and great info
I loved the conclusion! nothing beats going to the gym in the first place.
Well jokes on me! I have been doing 30 reps*3 sets* low weight for almost all exercises.
3:36
Ma nigga
@@infamoussydney1697 bro
@@infamoussydney1697 bro?
fabulous work!
I am so glad I subscribed to this channel
I like to do 3x5 for my strength training followed by some accessory hypertrophy work in the either rep ranges for 3-4 sets. A lot of people like to 5x5 for strength but I prefer 3x5 because you can lift more wieght and progress faster in weight when you only have to do 3 sets vs 5 sets.
For strength I do 3x3 and for hypertrophy o do 5x10
Yea that’s a good plan. I have like 3 phases I go through. The first phase is 3x5 with 4x10 hypertrophy. Second phase I do 3x8 and 4x12 hypertrophy work. And my last phase I do 3x10 followed by 4x12-15 hypertrophy work depending on the exercise.
Been doing 5 sets of 6-8 reps.
+Philson Solid =)
+Philson I do warmups and and all out set as my workset, then I do the same as you as my accessory :)
3 sets 15 reps
5x3, 5x5, 3x5 or working for 1 RM
To much time for me to spend
awesome video, very helpful for us
best fitness channel on youtube. straight facts through science, no bullshit
Thanks!
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.
more protein and lift more i guess?
oh sorry 2 yr old comment
Try full body 3x a week with rest days being used as cardio instead. Use a rep and set range of 4 sets 8 reps of about 80-70% of your one rep max to gain strength and muscle. Depending on your height and weight adjust your calorie intake/protein intake!
I am doing an Extended Essay on Muscle Memory, which later I am going to present it to university. Is there any way we can get in contact so I can ask you some questions? I have been working on these for the last 3 months and the project it is getting really exciting. I also conducted an experiment about basketball shooting, which turned to really good results. I f you would like to participate, I will be really pleased! +PictureFit
Awesome Video Thanks
I learned a lot in this channel. thanks!
+Jivrael Dawila glad to help!
Next video should be about density!
Intensity: amount of weight lifted.
Volume: amount of set and reps.
Density: time spent doing your reps and sets. The shorter the time the higher your work density is :)
Density means nothing unless you are trying to do cardio.
Cristian Diaz disagree but to each their own.
+Isaac Campos I think the concept you're looking for is "time under tension." TUT definitely plays a role into the whole equation, but to quantify it can be a bit tricky. You can count your cadences (time spent descending, ascending, and holding the weight), but then it gets murky after having to equate power (force x distance/time).
PictureFit thanks for the answer but I did not meant TUT.
What I meant was for example if it takes me 2 hours to do 10 sets of 8 reps of Squats. But as I get stronger and more stamina and endurance I might be able to do the same in 1 hour.
I got stronger because I need to rest less time than I did before. Therefore there is a performance progression.
Isaac Campos So you're talking about rest between sets? Well, that's another matter. If you're able to rest less between sets, then you are definitely seeing more cardiovascular improvements or that the weight and rep scheme you're using need to be more difficult or intense.
You said that it used to take 2 hours to get 10 sets of 8 reps. Why not take the same 2 hours and do more sets and reps (imo, your intensity should be higher)? That'll increase total volume. I have a video that talks about rest time between sets. Hope you have the time to check it out.
I do 4 sets of 20-15-12-10 reps with a heavy weight for most exercises and I'm confused now
AND NO HE IS NOT MY FRIEND BUT HE HAS KNOWLADGE
AND IF I WERE U I WOULD DO PHYRAMID .12REPS; 10 ; 8; AND IN THE END 20 TO PUMP AS MUCH BLOOD AS POSIBLE. AS SOON U FINISH WORKOUT DRINK PROTEIN AND CARBS TO REFILL SUGARS AND FIX BROKEN MUSCLE TISSUE
robert damian thanks for the advice
Thank you! This has helped me out a lot
man I love your channel please don't stop making those great video I learn a lot
+shai clov Will do and thanks for watching =)
My best advices is to do different amount of repetition not only 1-5 heavy but also up to 30 reps with light weights in this way you stimulate all your muscle fibers to grow and overall you are generally more fit stronger and more endurable
I'd do 3-5 sets for compound exercises for low reps (4-6) and 2-3 for isolation exercises for medium reps (10-15). I would only do 1 isolation exercise per body part- 2 max. And I'd train the same body parts 2x a week as opposed to once
I am similar. I do higher weight lower reps for compounds and 12 reps for isolation. But I do 3-4 exercises per muscle, 2x a week.
so so helpful!!!
one of the best channels for fitness
3:17 "the 3 reps of the ten sets are going to be pretty heavy" that is confusing since u talked about total volume.
Nice videos though.
Very true. If volume was matched, it would be a different story. I guess what I'm hinting at is that low rep ranges are usually done with higher intensity. But good point nonetheless, especially if just matching volume.
Is it ok 3 sets of 10 reps three times a week for muscle gaining? or should I do only 2 sets? And also, if I do 2 kinds of pushups for example, should I count them as different exercises and do for each 3 sets or integrate both in those 3 sets? Thanks!
That's a whole lot of questions with not enough information.
I am a beginner, I want to do free weight exercises for muscle gaining and I just want to know if is enough 3 sets of 10 reps ( push-ups for example) if I exercise 3 times a week. I am sorry, hope this is clear.
Gaby V always do 3+ sets if you wany your muscle to develop. never do 3 sets below, the minimum is 3 always. And yes, you can count 2 different pushups as a 2 different exercise. I do pushups when its my chest day as a warmup and i count them as 2-3 exercise but for only 1-2 sets of 10 reps since its just a warmup.
Thank you very much! It helps me a lot ;)
Gaby V you're welcome! train hard and stay motivated.
best video of its kind on RUclips, I subscribe
You are really intelligent, and what you said at 0:22 - 0:30 was really smart. Always like watching your videos. I subbed and liked!
This channel is awesome , thank you for sharing your views !! :D
Love from india :D :)
Please do a video on how to jump higher with 2 12pound dumbells at home
athlean x has a video on it
Paul Evangelista hahahfahgahahahahah rofl
enjoyable! in short everything i was looking for! thank you
This is a fantastic video
What do you think of alternating? Say one week I do 4x10 for hypertrophy gains, then switch to 3x5 to work the next muscle in and maximize strength gains, then back to 4x10, etc.. maybe throwing in some endurance training too.
Honestly it depends on what you want your body to do. If you want to be a fast explosive athlete then 3x5 or even 5x5 is best. But if you're a marathon runner obviously muscle endurance is key. The key is deciding what you want your body to do and then developing a training program based off that
In my reps how should I be feeling at the end of each set like how close to failure?
Failure or very close to failure
@@davbj7707 even if it’s my 1st set ?
Bc then I would have to start with high weight and then lower it as i do my sets
How many different exercises should I do? For arms
@@sierrahjenee2156 one exercise per every head in every muscle in the arms search about it that means 3 shoulder exercises to hit all 3 heads front side and rear shoulder muscle 3 tricep and 2 bicep choose an exercise that isolate every single head
Thanks man really appreciate your video
Awesome stuff
Could you make a video about the trueth about abs or the best way to get them? SICK Channel, Just spend more then a hour watching them.
+:Nee What are things you've heard about abs that might seem false?
Ohw no nothing false. Just everybody does it in a different way and soms guys have better abs than others. I just really wonder what would be the best exercise for them haha
its your diet that's different.
try low or better no carb diet
:Nee simple, lose fat.
What do you really need to know other than, do ab exercises and have low bf%....?
my isolation workouts:
4-6 sets : 8-12 reps
and i'v gained total of 35 pounds of muscle mass for the past 2 years
How long do you do them
What kinds of proteins did you use?
really enlightening
thank you! It was really helpful
I have been doing
100 push ups
100 sit ups
100 squats
And run 10 km every day since I was 5 years old and now I am a God.
One punch man where r u
100 push ups aint shit
@@Von.NorthEnd true but all that and a 10km run everyday since 5 is the biggest load of bull shit i ever heard
*ONE PUUUUUUUUUUUUUNCH*
i drank my water It’s a fucking one punch joke dumbass
Do not set pro bodybuilders as an example please, they all using steroids .
bisscoteful Ye sadly most of them. :/
So? They are hypertrophy experts, yes steroids makes them bigger but steroids just work with exercise and diet.
Don’t get me wrong, im against them, im just saying they’re right when it comes to talk about muscle growth.
But anyway, if you’re looking for a bodybuilder type of example to follow, search for Steve Reeves. That guy’s 100% natural.
Salvatore Belchi I am tired of hearing this one. Hypertrophy becomes very easy with steroids so no they are not hypertrophy experts.
Salvatore Belchi Steve Reeves? Natural? Lol, people still believe that..
Interesting bro science there.. considering The only real difference between a user and non user besides the added benefits of strength is the fact that they can recover a lot quick and synthesize faster. Hypertrophy is hypertrophy for anyone. Your body is still going through the exact same process. If I wasn’t so addicted to improving my strength I would be sitting there doing perfect reps with lighter weight and focusing on contractions. That’s what fucking works. I can’t do that. My brain will go fucking crazy from boredom. But don’t fucking sit her making up some Bullshit ass excuse that “ only works for steroids” because that’s total bullshit. You’re just making excuses and playing victim. Go fucking lift.
Very nice video and channel of videos here! Good job!
Love the content.
I stick to 225 on squat I ain't got time for snap city
ignacio oropeza bruh
Same here. I either do 225 or 275 depending on how I feel that day. I'm usually alone at the gym at work so I'm afraid if something were to happen to me, I'd just by lying there.
If you have good form, you'll be fine
do you guys even powerrack?
Yup. Until 225 feels like feathers then ill move up
wait, so if i do 50 reps in 1 set, will it will be the same like doing 10 reps of 5 sets?
aggin swaggin i think it would be likedoing 50 sets of 1 rep, and not like what u said
what do you mean?
no point in doing so though
JokerKnives you save time
aggin swaggin yea i know what you mean but my point is that no point in doing *that* many reps.
yo thanks man this helps a lot
Great video
HOW DOES CANNABIS AFFECT YOUR GAINS AND TRAINING
you wont go to the gym at all so no gains and no training
no impact, i smoke every day and train every day and i often train high, couse it gets me hyped
I've tried going to the gym high, would not recommend it. I just can't get to push myself the same way.
However smoking may be good for bulking and resting, but that's depends on who you are
He already has a vid on it.
Drama Free hahahaa
How is strength and muscle different
muscle stands for muscle MASS (you will gain weight, assuming you're not also losing fat). Strength is muscle efficiency: you won't gain weight as your muscles won't get bigger, but they'll be able to work harder. Bodybuilders are all about muscle mass, but if you're training for a specific sport (ESPECIALLY a sport with weight categories, or where weight is not positive, like free climbing) strength is much more important (you will still probably want to achieve a certain baseline of mass though)
Vision how will you know the difference?
well as I said, the easiest way to measure it is by monitoring your weight. If you're not gaining weight but you're lifting more then you're probably increasing your strength, provided you aren't getting leaner. If you want to be really sure, you'll need to test for your body fat% before and after the improvements. Although, while you obviously don't want to gain fat%, and you may or may not want to gain weight depending on your sport or goals, unless you're a bodybuilder there's no downside to lifting more without gaining weight - either you're gaining strength, you're reducing fat% (which implies you're increasing muscle mass, if your weight hasn't changed), or both, which are all positive results.
Vision very very misinformed comment. You gain strength while training for hypertrophy and you gain mass whilst training for strength 5x5 for example. You gain both form both variations of training, the question is which is the priority. Please don't feed people bullshit advise when you're quite clearly not very educated on this topic.
Vision i know this is sooo old but by chance do you know if it matters for like mixing? Like if I want to build strength and muscle could I do an exercise of 8-12 reps and then a different one for 3-5 or does that not work?
Awesome channel!
The instructions were unclear, I now have all 3,muscle, strength and endurance.
Also rename ur channel to study shows.