Hmm I was a bit skeptical watching this at first but the guy at 3:24 really convinced me! What a cool, down to earth, and handsome young man with a super bright future! Hopefully he doesn't bulk up to 200 pounds anytime soon 😁💪
I've been lifting since '92, by now at 48yo I've learned to lift slowly, holding at the top and bottom of the movement momentarily, and only moving the muscle group not the joints unless necessary. Ie: when contracting biceps don't let your shoulder or elbow rotate in such a way as to take stress off of the bicep. And listen to your body if it actually hurts, YOU'RE PROBABLY DOING IT WRONG. with this system on any average day my workout will last anywhere between 30 min and 3 hours. I leave when I'm finished, whenever that may be
@@laurelandrea7278 that's literally all my goal is, I want to die healthy and old preferably, I was 8yo when I looked around at my obese, dug/alcohol addicted pharma patient extended family Members and told myself, I'm not going to live that way. It's hilarious that for decades they constantly told me I was killing myself with the healthy living and protein shakes, all while they are shoving cake in their mouths drinking soda and complaining about their blood pressure and blood sugar
1. Focus on form. 2. Warm up properly. 3. Gradually increase weight. 4. Use proper breathing techniques. Keep these tips in mind as you continue your lifting journey. You've got this! 💪
I did not expect to see Max on here! It's awesome to see you expose him to a wider audience, as he's put out some short and to-the-point content that's helped me along my fitness journey
I’ve been exploring this question for years now trying to find the best answer for how many sets per week and what’s the sweet spot. This is by far the most accurate, reliable and practical answer I’ve ever received especially considering how busy life can get with work and family. Thanks
I got more gains in 6 months doing roughly 5-6 sets a bodypart per week than I've gotten doing 12+ sets a week for over a decade. I'm ashamed it took so long for me to realize that I just wasn't responding to what the science deemed "optimal". I'd maybe get stronger but never bigger, and I would just add more and more volume and/or intensity thinking it would finally stimulate growth. I'd spend hours in the gym 5-6 days a week going nowhere. I always felt burnt out. I eventually came across a video on deloading which prescribed cutting volume in half and I for some reason stayed there. After a few weeks, I noticed that my body was responding positively in numerous ways. Now I just do 3-4 45 min sessions a week and I've never looked or felt better. I still go to the gym on "rest" days to do light cardio and mobility work because I'm addicted to the daily routine of getting my ass to the gym and doing something but it's not really needed. Regardless, long story short, you have to experiment and listen to your body.
It's not the cutting to 5-6 sets. It's not being hours in the gym. I am in the gym for 60 to 75 minutes max (6 times a week) and do two bodyparts in that time. Who wants and needs hours in the gym? Every sane person knows that anything after 90 minutes will get you nowhere. Unless you juice.
Off me it was the other way around. I was doing for years what you do now and got nowhere. When is tatted doing ppl split with many sets per week, doing twice every muscle group in a week, then I started seeing some results
Kinobody was right all along, yet people mocking him. I knew from the beginning 2 days of training per week is enough to grow as a natural. One all out training session that covers 1 major legs, push, pull compound movement is enough to stimulate the body to the point it needs 2-3 days of recover.
Unless your extreme bulking or on steroids. I extreme bulked and 3 hours of medium weight lifting with the third hour dedicated to absolute failure was easy. 6 days a week, 3 hours a day was easy. I never felt tired or fatigued. But i got obese vfat and now im screwed trying to cut that off.
I did this recently (over 40 guy here) -- my workout times are cut in half and I go to the gym only 2-3 times per week. As a result, I'm not nearly as exhausted as I was before. And I was worried about it. I used to think that exhaustion was evidence that I did enough. Now, I feel better, and I'm not losing mass in most areas. I plan to increase sets/intensity this week because there are some areas where I think I haven't done enough and may have lost some strength. But, in other areas (legs!), I'm gaining and stronger than I have been in years. Plus, I feel good enough to go play some pretty competitive open-court basketball one night per week. Overall: Improved quality of life.
@@Galactic_fart_sniffer 6 days, 3 hours each. If you are not competing, You are on some serious mental OCD and probably juice it up to deal with recovery issues. 2 hours is maximum you should be staying to have effective workout. Hour 2-3 you are basically doing junk volume and just comforting yourself to claim you did 3 hours. Unless you are using your phone for 1 hour in there just to kill some time.
these are really microptimizations, the majority of natural gains will come from eating in a caloric surplus, sleeping 7 or more hours a night, and training at rpe 8-9 across compound lifts like squat, bench, deadlift, pull ups, etc, while adding weight and reps weekly to biweekly
After warming up who DOESN’T do each set to failure? Why bother doing the sets at all? I see these RUclips videos, like Mike Mentzer telling you to take it to failure. lol. Like it’s so new philosophy or something. If you don’t go to failure take up bowling instead.
Been using a hard gainer going on 43 months with great success. My age is 76 years young with this program. I use only DBs with 25 to 30 lb range for push workouts as a max. Pulls 100 lbs for lat work max and lighter for other movements. Walking for cardio and or shooting free throws for keeping agility and eye hand coordination. 1st wk. one set (12-15) pushes and pulls alternating days. Wk 2, 2 set, Wk 3, 3 set, Wk 4, 4 set, Wk 5, 5 set followed by deload w. Of diet and rest and flexibility. My mindset is Animal First, Human Being 2nd! And there it is!
This completely makes sense for me personally, too. I feel like I have a tendency to always take a final set to failure when training my chest, back and arms. I went really high with volume on my chest for 4 weeks, 30 sets per week. My strength stagnated and then went down for 3 weeks in a row. I have recently scaled it back and my strength is going up every week now!
I have a theory about this. When I train that hard and add an extra high-volume set in during the week, without a significant refeed and recovery time, my strength also goes down a bit temporarily. But I don't think that's because you've become weaker. It's because you've recruited new muscle fibers to convert from slow twitch to fast twitch fibers. Meaning you have taken more fiber than usual to failure, so you will need more time to recover. But when you come back in the following weeks you should be stronger than you were before. Lowering the volume may not be what gave you the strength gains. It may be the additional hypertrophy catching up with the newly recruited muscle fibers from the high-volume weeks
30 sets of 10-16 reps for one muscle? 300+ reps? Are you on steroids? You are doing absolutely nothing for gains there. All you have to do is tear up muscle fibers then rest. Doesn't take more than say 3 different types of sets of 90 reps total for chest.
Man!!! I loved the video and to see my two favorite fitness youtubers was awesome. I've been following Max and you for about 2 year and never thought you would make a video together. Love your videos and keep up the good work!
thank you for the knowledge,I finally feel a pump again in my larger muscles, following the 2 minutes rest , I was only resting one minute mostly.My focus is on staying strong and flexible with good mobility as an older surfer with over fifty years of wear and tear on top of the weight lifting.I alternate the 3 times with the 4 times a week workouts, unless surfing . I just turned 69,and struggle to keep my weight up being on chemotherapy. I appreciate your passing on the science and thank you much
Thank you so much. You’re the only fitness guy who isn’t pushing like crazy for optimal which isn’t always possible for a variety of reasons. Age disability health etc.
This is straight quality. Latest science, conveyed in a direct, compact, scientific yet simplified way for everyone to understand. Combined with great visuals to go with each segment. Chef’s kiss
I tried bumping up to 8 sets a day, 3 days a week for one of my muscle groups. All that did was make me miserable and didn’t increase my rate of gain at all. Doing fewer sets with lighter weight and perfect form not only makes the same progress but is way less miserable.
I've been lifting weights 35 plus years. The best advice I would give a beginner is: start with high volume sets (low intensity, i.e. 3 RIR), then as you build your base, progress to fewer sets with higher loads (high intensity, 0-1 RIR). Make a periodization schedule, so then rinse and repeat. I found that as I got to the higher intensity sets, progress (as measured by additional gained reps) would slow, and then the stress to my joints and tendons would increase causing me to reduce the frequency of my workouts (or until I got injured or burned out). That's why it's good to periodize and drop intensity to allow recovery. Also, I'm 50 years old now, so recovery and strength gains are not as easy as they were a few decades ago.
@@Jammaster1972it seems like when you drop volume, you’re actually increasing intensity, right? This would be great if you have made progress already and don’t to plateau.
@mikejames1080 You'd be shocked. That's why you eliminate the junk volume sets prior to this one set. Just light intensity to warm you up to your final set. I think in the end you're fine either way, volume vs intensity, it all depends are your priority.
I like to do what I call natty "cycles". Ive been lifting naturally for 10 years, I'm 25 now. For two weeks I do 15 sets a week per body part. Then for a week or two I will do half the volume and "recover" and maingain, then repeat and try to grow. I like the intensity change and this has always worked for me.
you wont make any progress naturally unless you bulk, maingaining is useless, just do ~10 sets per muscle group per week every week, no need to switch it up so often, then bulk for 6 months to a year and see how much ur lifts skyrocket
@@SolomonClarkeFitness8010-20 sets per week is way too broad, 8-12 is plenty for anyone to build muscle, dont listen to anyone claiming anything close to 20 lmao thats just extra stress and time for less gains, law of diminishing returns, stick with low volume bro its good gains with less time and fatigue
Thanks for the video! I hate spending so much time in the gym so knowing that as long as go hard and keep the correct form that I can still get good gains makes it not so daunting
So from what I understand: 1. 8-12 sets per week is ideal per muscle group 2. Longer rest time between sets (2:00) 3. Max out/get close to maxing out per set Does this sound right? The longer rest between sets makes me feel better since that what I do anyway.
@@AnirudhMittal100 my partner says she can see muscle growth and I can also , but strength gains EVERY SINGLE Workout I've put on 4 pound in 5 months And my 30 inch waist pants are still comfy fitting so if I have gained any fat it's not much
The best advice is do what works for you. Whether that’s training 3 days a week or 7. Doing 2 sets per exercise or 6. Everyone is different so more volume could work for some and less volume could work for others. The main points that are the same for everyone is nutrition, sleep and giving your body quality rest.
I'm 48 and used to be a powerlifter. A few years ago I changed to training at home with suspension and calisthenics. I went in with the same old set/rep mentality I'd stuck with for decades. About a year ago I dropped most exercises to 2 sets and fewer exercises per session. I slowed down reps and focused on TUT. That really blew up my results. I've seen a nice increase in lean muscle and my relative and functional strength is better than ever. I also suffer fewer injuries and need less recovery. None of it was based on on any real research or science. I think after decades I felt like it wasn't working and that seemed like a better fit for me.
Almost 2 years of weight lifting and I feel tired from the workout all the time, and this by doing just the full body routine that was suggested by this very channel. I'm incredibly strong compared to the others guys in the gym who trains for far longer time than me. And this is where I think I may have some kind of limitation in my physiology. It's really hard for me to be able to go to the gym the suggested 3x per week in the full body routine. I'm seeing improvements, but my volume is down a third because of this.
Jeremy, you are a freaking legend! Was watching your videos when you had a couple thousand of subscribers. As a PhD, i was back then already very intrigued how you used science (the only metric that should matter anyway) to explain your stuff. References are all that matters. I remember commenting years ago "easiest subscribe of my life", to which you even responded personally "thank you. I truly appreciate that". Now look at you, buddy! All respect to you, you made the world a better place already!
I've been on the mike mintzer work out for a month and half. I can see my muscles getting more defined and I've been having increases each workout and I'm only working out every 4-5 days. Loving all the free time
Best gains I’ve made were on 1 set to true failure, 1 or 2 exercises for a muscle, once a week. Reaching failure in the 10-12 rep range as a gauge to see if I’m progressing in strength and also because I prefer to reach failure in that rep range. I also prefer to use machines or cables training to failure. True failure means you do reps until you physically can’t perform another rep, not when you mentally think you can’t.
Bro. How do I contact you. You just blew my mind. I’ve been training so hard in the gym doing 18-20 sets a muscle per week and I’m burning out and want to quit. I’ve never heard the method you explain. Can you give me your socials so you can hook me up with some videos/info on your technique?
@@jigglegod6709I go all the way to failure and it’s supposed to feel uncomfortable. Be more specific. Like for a muscle? Depends on the muscle but for chest I’d only do 1 set for chest press and 1 set for incline chest press twice a week at most. Each set taken to failure. And only 1 exercise for a muscle. So for biceps I’d only do barbell bicep curls. For abs I’d only do a weighted ab machine. For legs specifically quads id only do leg press, for hamstrings id do hamstring machine curls and for calves id do calf raises on the machine. Everything only for a 1 set taken to failure. And again you would probably only want to hit them twice a week with enough time to recover in between sessions.
I do as much weight as I can with good form to failure until I feel I’m good, which depending on the muscle and day could be 4-6 sets/muscle/week. Been getting great results
I'm 45 and grew up learning from and training with 90's bodybuilders. There's a big difference in how we counted sets back then compared to how many guys do today. We might do "16 sets" for chest, but we'd pyramid weight and maybe reps on each set. So only the last 2 sets of each exercise were difficult, with the last set usually being done to failure. So you're only looking at maybe 8 HARD sets per muscle. And most guys trained each body part once a week. People see "20 sets" written down and think that's 20 HARD sets. I've never seen anyone train like that in my life, not a natural and not someone using tons of drugs. You might be able to recover from 20 sets, but only if half of them are "pump sets" or "feeder sets"
Thank you very much Jeremy, been following your videos since I started working out in September. I am gonna switch to the 4 day routine and share my experience in a couple of months.
I've found it to be the best option. I used to go 6 days a week to the gym but made no progress at all, while now I'm having fun exercises and have more time to do others sports
As a wise man once told me years and years ago - no pain no gain. That’s not pain as in injury, that’s pain as in you need to get to point where you have really worked a muscle. Your last video on this matter really helped me for growth. I take the muscle I want to grow and focus on that (normally 10+ sets) whilst only performing the standard sets on the other muscles so they don’t shrink. I’d say if your natty, you can expdct real visible change within 6-8 weeks provided your keeping up your protein.
Wow simply just wow bro you are doing a wonderful work for all of us by making this video and telling about how much set we actually need to maximize our growth and keep it up and keep up the good work as always and take care Keep smiling always
thank you buddy, i needed that for real. subscribed liked and I'm waiting for more videos.. maybe when all is side and down.. i'll show u the before and after pictures from watching ur videos
I’ve been doing a PPL 12-15 sets to failure with partials on machine lifts with one-two days of rest in between sessions for about a month and I’ve been seeing a lot of progress in size and strength. The key point is to find what works for YOU and your body.
Same. I love the PPL split. Curious, do you implement overhead presses on your push days? I've been conflicted on if i wanna keep doing OHP or if incljne press is sufficient.
Would be great if you can do a video on how to apply the suggestions from this video, as well as the one titled "More Gains, Half the Time (LIFT LIKE THIS!)," into practice. These are really intriguing topics!
I think this has been one of Jeremy’s best videos ever! And an interview with Max Euceda!!! I find it so fascinating how individual bodybuilding really is
Biggest difference for me was rest times depending on if I’m doing a compound lift or isolation movement which correlates to if I’m moving lighter or heavier loads . Example *usually if I’m using lighter loads I have less rest and vice . Heavier weights longer rest .
Thank you for this Video Jeremy. ive learned a lot. ive doing a lot of sets and reps lately and observed less on my muscle gains and you featured Max too! ive been a fan of the both of you.. NO BS Muscle building tips. Godbless to you both!
I enjoyed the video and thi k some of the details you covered are very important. 1> training to failure has been shown to be detrimental. Stopping before failure (0-3 reps in reserve) has been shown to be optimal. Training to or beyond failure does not cause more growth, but does dramatically extend recovery time. 2> resting 3 minutes or more is important because it appears to make every set more effective. 3> counting bench as a set for front delts and triceps, in addition to pecs, is important to consider. 4> You touched on it but did not go into detail...adding more sets. Adding 20% appears to be the limit that the body can handle in a short period of time...adding more appears to overwhelm the body and progress is stunted.
I would definitely advise just starting and figure out what you like. I started the gym 10 months ago, I've played around. For me I lift weights twice a week, mix in pilates and cardio every day and I'm in the best shape of my life😊
i was doing push, pull, legs 7 days a week. it never felt like enough... i wanted more and more, then after 5 months i wasnt making progress and felt burnt out and wasn't recovering properly. i have recently switched to 5 day split. chest, shoulders&core, arms, back&core, legs and repeat. my muscles are getting way better recovery and are responding to workouts alot better and am feeling stronger each week. anyone feeling burnt out from overtraining try this method, and no you wont lose gains from only training 1 body part per week, just make sure you push heavy sets 12-20 per muscle group/week and make each day count.
3 total sets. 2 exercises. Biceps: 1) Incline Dumbell Curl 2sets 8-12 reps 2) Underhand Chin or Underhand Lat pulldown 1 set to failure (under 15 peps) to a burnout. And add 3 negatives fighting all the way down. Do not rest longer than 60 seconds between sets. Don't move your elbows on inclines EVER! If you get stale on Inclines do Hammer curls or Spider curls off the opposite end of a preacher bench. The important thing is to not cheat on your reps or use momentum. Do heavy negatives and static holds and work quickly. You want to take no longer than 5 minutes or you are just wasting your time. Power is work divided by time, not times time. Do a massive amount of work within a limited moment in time so that you can fully recover from your workout if you are natural. Drug takers can get away with long drawn out low-intensity workouts but you can't. Body by Bake PS- For Triceps I would do 2 sets of Tricep Pushdowns 8-12 reps And 1 set of Dipps to failure and the same principles as the Bicep routine. Don't worry about your breathing and you don't need a warmup set because you cannot use a heavy enough weight to hurt yourself. I trained a bodybuilder with 20-inch arms who regularly used 60-75 pounds in his seated curls for 6 sets working up in weight. He could not complete the workout I listed with 25 lbs in the incline curl and he did zero chin-ups. His ring finger on each hand became numb and he dropped both dumbells after 11 reps. His training partner made him keep his elbows back and perpendicular to the floor. He tried to cheat as he always had done. Then when he dropped the weights he tried to run to the drinking fountain but we both made him stay seated because the second set was coming in 60 seconds. On his second set, he quit at 5 reps and stopped. He was unable to get more because it was too hard. We did not train arms again for four days and by then he was ready to give a maximum effort. He did better. Everybody can go if you give them a long lazy rest. But that burns energy in the liver and that cuts into our natural recovery. What you should be trying to do is to exhaust the stored energy in your muscles and leave the stored energy in your liver for recovery. All of you who read this work hard. Most of you can't recover and overtrain. That's why Bodybuilders take drugs. If you are natural and have no interest in taking drugs do my routine. But even drug takers have to retrain their muscles to hold more glycogen in their muscles to perform at this high level.
Always great to see a current tutorial! ~ Much Thanks ~ At age 73 I’ve utilities your information, with some understandable modifications. Revamping my 3 day per week schedule preformed to near failure & longer rest periods. Day 1 Triceps & Chest. Day 2 Back & Biceps. Day 3 Shoulders. No legs because I cycle a great deal.
I wish my dad had your level off enthusiasm for life. I don't know how to motivate him to join my gym. He just wants to stick to his old ways of doing things. Just light jogging and walking. At his age, its not going to cut it.
Thanks for the reply. Going to the gym decades ago simply became a habit. Kept it up after 2 back, 2 neck, & 2 rotator cuff surgeries. That helped mentally and have positive recoveries.
Beyond 10 sets per week, there's no need to add more sets, just a need to either increase the weight or increase the reps. Adding more sets is just adding unnecessary time. Staying in the gym longer doesn't produce muscle. Focused training with good form, the right amount of weight, the right amount of reps, and training to failure on your last set is everything you need to know to grow. The short-term studies come from a few weeks of scientific assumptions, while the long-term studies come from people like us who are in the gym 5-6 days a week for years at a time. Decide who you want to listen to... the people observing it or the people doing it.
U opened my eyes. During my newbie gains i used to progressively overload every session despite doing 18-20 sets per muscle/week but now after 6 months i hardly progress, ig i need to do 10 sets/week
@@yeetonmyfeet936 A four day split is too short. For the best recovery you need to space it out more. I do chest/biceps on Sunday for 5 sets and then chest/biceps again for 5 sets on Wednesday. Back/triceps on Monday and back/triceps again on Thursday. Legs/shoulders on Tuesday and then Leg/shoulders again on Friday. That leaves Saturday as a rest day. All of that means you are lifting 6 days a week with 10 sets per muscle group. In total that's 40 sets a month per muscle group.
I'm currently doing 9/10 sets per muscle group per workout - twice a week. So 18/20 sets in total for most muscle groups. Maybe a bit on the higher side, but these workouts feel great and I do see results thusfar. But good to know I should not increase anything.
Nice video! Important question however: if you take 2 minutes rest between sets, should you do supersets (= doing an exercise in between that targets a different muscle) ? Otherwise going to the gym feels extremely lazy to me personally, with so much rest time that I get bored.
I do a modified 3x10, where I do two sets of 10 and then a third set of 10+ with an extra push to failure or near-failure. I also cycle through my exercises instead of taking longer rests, because my program uses different muscle groups. This technique plus intermittent fasting helped me get back to my high school weight, which I haven't been in 20 years.
I do 3 sets for every workout. The last set I go all out.... then 5 reps more no matter how I get them in. Has helped me EXPONENTIALLY. Love this channel. Jeremy is truly the science of body building like he promotes. Great job!
Thank you for the information, been going to the gym for 2.5 years now but caught a back and shoulder injury in a car crash and lost all motivation. It's been almost 3 months since I hit the gym because I don't want to be confronted with the strength I have lost. My doctor says I'm good to go again and this 3 day workout plan seems to have reignited the spark to get back into my flow. I guess I will settle for starting at 40% of my peak strength and work my way back up over 6-8 weeks orso and then go back to PPL split This video made a difference for me, thanks for that
As a soon 60 years old, I do several sets, light weights, many reps, and I mean many. It seems to be the best for my body at this stage. It can't handle the heavy weights as it used to in my younger years.
I've been lifting now for nearly 20yrs ...I've done martial arts most of my life (im now 50) but I started seriously weight training about 20 yrs ago ...I trained the same way as most people a certain amount of reps and sets but one day in the gym about 5 months ago I was doing arms and decided not to count reps or sets I just done as many biceps curls as I could for as many sets as I could then same with triceps then forearms ...I got the best pump I've ever had that day now this is the way I train...I feel better and stronger than I ever have
I just listen to my body. You can tell when you've worked your muscles enough and each person will respond differently to different exercises and different volume. Same with eating. Just listen to your body. And why compare Dorian to anything? He was juicing.
So currently I’m working out twice a week. I do bench press, vertical press, lateral pull down, and leg press for each workout. Definitely seeing gains just by doing that.
try and add in a hamstring movement, maybe progress to a pull up instead of lat pulldown, or do a chin up so u can get some biceps in as well, would probably be better to have 2 seperate workouts but 2 days a week is much better than doing tons of junk volume, keep grinding brother, and dont forget to bulk
Finally, this answers a question I've been struggling with for my recent program. I've asked friends who lift, reddit, other youtube comment sections and never gotten much of an answer. I just wanted to know if I needed sets for each targeted muscle section equal to the total per week. Because there is a huge difference betweeen 3 exercises per 'head' of a muscle and 3 exercises with each one targeting a head. I don't really want to be doing 9 sets in a workout for triceps if I'm training it 3 times a week just because I want to isolate each major muscle
What I would say is experiment then when you finally get what is best for you then stick at it and you will make great progress and be happy with your training
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
Hmm I was a bit skeptical watching this at first but the guy at 3:24 really convinced me! What a cool, down to earth, and handsome young man with a super bright future! Hopefully he doesn't bulk up to 200 pounds anytime soon 😁💪
love ur videos bro
🐐
Love your home workout dumbells workout🙏 helped me to lost 10 lb of fat and now i am going gym😅❤
You’re hilarious lol
😂
I've been lifting since '92, by now at 48yo I've learned to lift slowly, holding at the top and bottom of the movement momentarily, and only moving the muscle group not the joints unless necessary. Ie: when contracting biceps don't let your shoulder or elbow rotate in such a way as to take stress off of the bicep. And listen to your body if it actually hurts, YOU'RE PROBABLY DOING IT WRONG. with this system on any average day my workout will last anywhere between 30 min and 3 hours. I leave when I'm finished, whenever that may be
That's awesome, good for you Kevin! I definitely hope to be in the gym for my whole life to maintain a healthy lifestyle.
@@laurelandrea7278 that's literally all my goal is, I want to die healthy and old preferably, I was 8yo when I looked around at my obese, dug/alcohol addicted pharma patient extended family Members and told myself, I'm not going to live that way. It's hilarious that for decades they constantly told me I was killing myself with the healthy living and protein shakes, all while they are shoving cake in their mouths drinking soda and complaining about their blood pressure and blood sugar
Keep it up brother. 💪
Keep it up dude
Just move the big weight 💀
1. Focus on form.
2. Warm up properly.
3. Gradually increase weight.
4. Use proper breathing techniques.
Keep these tips in mind as you continue your lifting journey. You've got this! 💪
Yeah bro now i realize how important breathing is
Mi médica Ana bb Elena ha dicho esto mismo. No empezar por lo más fuerte . Graduately
And go slow to the negative.
Best way to warmup ?
@@JoeTakagi00 lower weight than working weight 20 fast reps to pump blood to the muscles.
I did not expect to see Max on here! It's awesome to see you expose him to a wider audience, as he's put out some short and to-the-point content that's helped me along my fitness journey
yeah I didn’t expect that 😂
toimestmap?@@visualsbyrb
I’ve been exploring this question for years now trying to find the best answer for how many sets per week and what’s the sweet spot. This is by far the most accurate, reliable and practical answer I’ve ever received especially considering how busy life can get with work and family. Thanks
Blessed to always have these informative and well laid out videos from you Jeremy!
I don't think there's any other fitness trainer out there who's sharing free programs - substantiated with evidence. Really grateful for your content!
I got more gains in 6 months doing roughly 5-6 sets a bodypart per week than I've gotten doing 12+ sets a week for over a decade. I'm ashamed it took so long for me to realize that I just wasn't responding to what the science deemed "optimal". I'd maybe get stronger but never bigger, and I would just add more and more volume and/or intensity thinking it would finally stimulate growth. I'd spend hours in the gym 5-6 days a week going nowhere. I always felt burnt out. I eventually came across a video on deloading which prescribed cutting volume in half and I for some reason stayed there. After a few weeks, I noticed that my body was responding positively in numerous ways. Now I just do 3-4 45 min sessions a week and I've never looked or felt better. I still go to the gym on "rest" days to do light cardio and mobility work because I'm addicted to the daily routine of getting my ass to the gym and doing something but it's not really needed. Regardless, long story short, you have to experiment and listen to your body.
It's not the cutting to 5-6 sets. It's not being hours in the gym. I am in the gym for 60 to 75 minutes max (6 times a week) and do two bodyparts in that time. Who wants and needs hours in the gym? Every sane person knows that anything after 90 minutes will get you nowhere. Unless you juice.
@@robbertag808 most of the time i last around 90 mins in the gym especially when its chest/shoulders. because i take long rests (3-5mins)
@@robbertag808i love apple juice
what split are you running?
Off me it was the other way around. I was doing for years what you do now and got nowhere. When is tatted doing ppl split with many sets per week, doing twice every muscle group in a week, then I started seeing some results
This is really great content. For 99% of gym lifters, less is more if the intensity and form is there.
Yeah, most people ego lift in the gym.
Kinobody was right all along, yet people mocking him. I knew from the beginning 2 days of training per week is enough to grow as a natural.
One all out training session that covers 1 major legs, push, pull compound movement is enough to stimulate the body to the point it needs 2-3 days of recover.
Unless your extreme bulking or on steroids. I extreme bulked and 3 hours of medium weight lifting with the third hour dedicated to absolute failure was easy. 6 days a week, 3 hours a day was easy. I never felt tired or fatigued. But i got obese vfat and now im screwed trying to cut that off.
I did this recently (over 40 guy here) -- my workout times are cut in half and I go to the gym only 2-3 times per week. As a result, I'm not nearly as exhausted as I was before. And I was worried about it. I used to think that exhaustion was evidence that I did enough. Now, I feel better, and I'm not losing mass in most areas. I plan to increase sets/intensity this week because there are some areas where I think I haven't done enough and may have lost some strength. But, in other areas (legs!), I'm gaining and stronger than I have been in years. Plus, I feel good enough to go play some pretty competitive open-court basketball one night per week. Overall: Improved quality of life.
@@Galactic_fart_sniffer 6 days, 3 hours each. If you are not competing, You are on some serious mental OCD and probably juice it up to deal with recovery issues. 2 hours is maximum you should be staying to have effective workout. Hour 2-3 you are basically doing junk volume and just comforting yourself to claim you did 3 hours. Unless you are using your phone for 1 hour in there just to kill some time.
Best yt channel for evidence based fitness advice! You can tell how much thought, effort and research goes into each video 🙌🏽
these are really microptimizations, the majority of natural gains will come from eating in a caloric surplus, sleeping 7 or more hours a night, and training at rpe 8-9 across compound lifts like squat, bench, deadlift, pull ups, etc, while adding weight and reps weekly to biweekly
After warming up who DOESN’T do each set to failure? Why bother doing the sets at all? I see these RUclips videos, like Mike Mentzer telling you to take it to failure. lol. Like it’s so new philosophy or something. If you don’t go to failure take up bowling instead.
@@TravisMcGee151 Smart ones don't
@@TravisMcGee151Well as a newbie you are not used to use your muscles in your daily live until you can't any more.
Been using a hard gainer going on 43 months with great success. My age is 76 years young with this program. I use only DBs with 25 to 30 lb range for push workouts as a max. Pulls 100 lbs for lat work max and lighter for other movements. Walking for cardio and or shooting free throws for keeping agility and eye hand coordination. 1st wk. one set (12-15) pushes and pulls alternating days. Wk 2, 2 set, Wk 3, 3 set, Wk 4, 4 set, Wk 5, 5 set followed by deload w. Of diet and rest and flexibility. My mindset is Animal First, Human Being 2nd! And there it is!
This completely makes sense for me personally, too. I feel like I have a tendency to always take a final set to failure when training my chest, back and arms. I went really high with volume on my chest for 4 weeks, 30 sets per week. My strength stagnated and then went down for 3 weeks in a row. I have recently scaled it back and my strength is going up every week now!
Do you still do that final set to failure or no?
@@markkian8551 some exercises I will do. Isolations and machines mainly.
I have a theory about this. When I train that hard and add an extra high-volume set in during the week, without a significant refeed and recovery time, my strength also goes down a bit temporarily. But I don't think that's because you've become weaker. It's because you've recruited new muscle fibers to convert from slow twitch to fast twitch fibers. Meaning you have taken more fiber than usual to failure, so you will need more time to recover. But when you come back in the following weeks you should be stronger than you were before. Lowering the volume may not be what gave you the strength gains. It may be the additional hypertrophy catching up with the newly recruited muscle fibers from the high-volume weeks
30 sets of 10-16 reps for one muscle? 300+ reps? Are you on steroids? You are doing absolutely nothing for gains there. All you have to do is tear up muscle fibers then rest. Doesn't take more than say 3 different types of sets of 90 reps total for chest.
I love that all advice is backed by science. Subscribed, thank you.
10 sets is still too much
between the free guides and everything else absolutely incredible work. thank you
Man!!! I loved the video and to see my two favorite fitness youtubers was awesome. I've been following Max and you for about 2 year and never thought you would make a video together. Love your videos and keep up the good work!
You're the best. Such great information presented clearly, concisely, and confidently. Thank you!
thank you for the knowledge,I finally feel a pump again in my larger muscles, following the 2 minutes rest , I was only resting one minute mostly.My focus is on staying strong and flexible with good mobility as an older surfer with over fifty years of wear and tear on top of the weight lifting.I alternate the 3 times with the 4 times a week workouts, unless surfing . I just turned 69,and struggle to keep my weight up being on chemotherapy. I appreciate your passing on the science and thank you much
Thank you so much. You’re the only fitness guy who isn’t pushing like crazy for optimal which isn’t always possible for a variety of reasons. Age disability health etc.
Yo great to see you collaborate with Max Euceda he's a great dude with a lot of knowledge.
True. He has gained respectable size and tremendous knowledge about fitness lately.
but also he's not natty
This is straight quality. Latest science, conveyed in a direct, compact, scientific yet simplified way for everyone to understand. Combined with great visuals to go with each segment. Chef’s kiss
I tried bumping up to 8 sets a day, 3 days a week for one of my muscle groups. All that did was make me miserable and didn’t increase my rate of gain at all. Doing fewer sets with lighter weight and perfect form not only makes the same progress but is way less miserable.
That was an awesome video! Thx Jeremy!
I've been lifting weights 35 plus years. The best advice I would give a beginner is: start with high volume sets (low intensity, i.e. 3 RIR), then as you build your base, progress to fewer sets with higher loads (high intensity, 0-1 RIR). Make a periodization schedule, so then rinse and repeat. I found that as I got to the higher intensity sets, progress (as measured by additional gained reps) would slow, and then the stress to my joints and tendons would increase causing me to reduce the frequency of my workouts (or until I got injured or burned out). That's why it's good to periodize and drop intensity to allow recovery. Also, I'm 50 years old now, so recovery and strength gains are not as easy as they were a few decades ago.
@mikejames1080 Then for shits and giggles, try and push an 8-10 rep set to 15 or 20 reps and watch your muscles explode.
@@Jammaster1972it seems like when you drop volume, you’re actually increasing intensity, right? This would be great if you have made progress already and don’t to plateau.
@@bepreparedforwhatscoming4975 Correct. Just do enough ascending sets to warm you up to the set that you intend to push to failure.
@mikejames1080 You'd be shocked. That's why you eliminate the junk volume sets prior to this one set. Just light intensity to warm you up to your final set. I think in the end you're fine either way, volume vs intensity, it all depends are your priority.
I like to do what I call natty "cycles". Ive been lifting naturally for 10 years, I'm 25 now. For two weeks I do 15 sets a week per body part. Then for a week or two I will do half the volume and "recover" and maingain, then repeat and try to grow. I like the intensity change and this has always worked for me.
I always use low volume, even with low volume my body stays in good shape
Do you increase intensity when you decrease volume?
you wont make any progress naturally unless you bulk, maingaining is useless, just do ~10 sets per muscle group per week every week, no need to switch it up so often, then bulk for 6 months to a year and see how much ur lifts skyrocket
@@SolomonClarkeFitness8010-20 sets per week is way too broad, 8-12 is plenty for anyone to build muscle, dont listen to anyone claiming anything close to 20 lmao thats just extra stress and time for less gains, law of diminishing returns, stick with low volume bro its good gains with less time and fatigue
@@bepreparedforwhatscoming4975be consistent, you dont need to keep switching it up
Thanks for the video! I hate spending so much time in the gym so knowing that as long as go hard and keep the correct form that I can still get good gains makes it not so daunting
So from what I understand:
1. 8-12 sets per week is ideal per muscle group
2. Longer rest time between sets (2:00)
3. Max out/get close to maxing out per set
Does this sound right? The longer rest between sets makes me feel better since that what I do anyway.
I do 1 set to absolute failure
And am stronger every time I return to gym
@@boyasakado you also see consistent muscle growth, or majorly strength gain only?
@@AnirudhMittal100 my partner says she can see muscle growth and I can also , but strength gains EVERY SINGLE Workout
I've put on 4 pound in 5 months
And my 30 inch waist pants are still comfy fitting so if I have gained any fat it's not much
how is 2 minutes long bro i do 3 to 4 minutes
Set or reps
The best advice is do what works for you. Whether that’s training 3 days a week or 7. Doing 2 sets per exercise or 6. Everyone is different so more volume could work for some and less volume could work for others. The main points that are the same for everyone is nutrition, sleep and giving your body quality rest.
I'm 48 and used to be a powerlifter. A few years ago I changed to training at home with suspension and calisthenics. I went in with the same old set/rep mentality I'd stuck with for decades.
About a year ago I dropped most exercises to 2 sets and fewer exercises per session. I slowed down reps and focused on TUT. That really blew up my results. I've seen a nice increase in lean muscle and my relative and functional strength is better than ever. I also suffer fewer injuries and need less recovery.
None of it was based on on any real research or science. I think after decades I felt like it wasn't working and that seemed like a better fit for me.
Almost 2 years of weight lifting and I feel tired from the workout all the time, and this by doing just the full body routine that was suggested by this very channel.
I'm incredibly strong compared to the others guys in the gym who trains for far longer time than me. And this is where I think I may have some kind of limitation in my physiology. It's really hard for me to be able to go to the gym the suggested 3x per week in the full body routine. I'm seeing improvements, but my volume is down a third because of this.
Amazing vid and attention to detail 👏👏👏
Jeremy, you are a freaking legend! Was watching your videos when you had a couple thousand of subscribers. As a PhD, i was back then already very intrigued how you used science (the only metric that should matter anyway) to explain your stuff. References are all that matters. I remember commenting years ago "easiest subscribe of my life", to which you even responded personally "thank you. I truly appreciate that". Now look at you, buddy!
All respect to you, you made the world a better place already!
Haha! Means a lot man! Thank you for the continued support!
I've been on the mike mintzer work out for a month and half. I can see my muscles getting more defined and I've been having increases each workout and I'm only working out every 4-5 days. Loving all the free time
Best way to train by far
Best gains I’ve made were on 1 set to true failure, 1 or 2 exercises for a muscle, once a week. Reaching failure in the 10-12 rep range as a gauge to see if I’m progressing in strength and also because I prefer to reach failure in that rep range. I also prefer to use machines or cables training to failure. True failure means you do reps until you physically can’t perform another rep, not when you mentally think you can’t.
Bro. How do I contact you. You just blew my mind. I’ve been training so hard in the gym doing 18-20 sets a muscle per week and I’m burning out and want to quit. I’ve never heard the method you explain. Can you give me your socials so you can hook me up with some videos/info on your technique?
Bro how many sets do u perform close to failure? Like is it 9 to 12 sets per week?
@@jigglegod6709I go all the way to failure and it’s supposed to feel uncomfortable. Be more specific. Like for a muscle? Depends on the muscle but for chest I’d only do 1 set for chest press and 1 set for incline chest press twice a week at most. Each set taken to failure. And only 1 exercise for a muscle. So for biceps I’d only do barbell bicep curls. For abs I’d only do a weighted ab machine. For legs specifically quads id only do leg press, for hamstrings id do hamstring machine curls and for calves id do calf raises on the machine. Everything only for a 1 set taken to failure. And again you would probably only want to hit them twice a week with enough time to recover in between sessions.
@@mchase4I do too max 1 set per exercise and I grow last 3 months extreme from 67 kg to 75 kg and I love to hit failure
Just look up HIT training.. lots of info in RUclips. 1 set to failure slow and controlled. I’ve had the best gains using this method
Thanks for such a good sound advice and research,Jeremy
I do as much weight as I can with good form to failure until I feel I’m good, which depending on the muscle and day could be 4-6 sets/muscle/week. Been getting great results
Man, this video was packing. Thanks so much for the info and workout plans =D
I'm 45 and grew up learning from and training with 90's bodybuilders. There's a big difference in how we counted sets back then compared to how many guys do today. We might do "16 sets" for chest, but we'd pyramid weight and maybe reps on each set. So only the last 2 sets of each exercise were difficult, with the last set usually being done to failure. So you're only looking at maybe 8 HARD sets per muscle. And most guys trained each body part once a week. People see "20 sets" written down and think that's 20 HARD sets. I've never seen anyone train like that in my life, not a natural and not someone using tons of drugs. You might be able to recover from 20 sets, but only if half of them are "pump sets" or "feeder sets"
I'm 45 and I'm still outselling you
@@sadbravesfan I have no idea what that means, but Always Be Selling!
Thank you so much for the precious info and the freebies!!
Thank you very much Jeremy, been following your videos since I started working out in September. I am gonna switch to the 4 day routine and share my experience in a couple of months.
I've found it to be the best option. I used to go 6 days a week to the gym but made no progress at all, while now I'm having fun exercises and have more time to do others sports
As a wise man once told me years and years ago - no pain no gain. That’s not pain as in injury, that’s pain as in you need to get to point where you have really worked a muscle.
Your last video on this matter really helped me for growth. I take the muscle I want to grow and focus on that (normally 10+ sets) whilst only performing the standard sets on the other muscles so they don’t shrink. I’d say if your natty, you can expdct real visible change within 6-8 weeks provided your keeping up your protein.
Wow simply just wow bro you are doing a wonderful work for all of us by making this video and telling about how much set we actually need to maximize our growth and keep it up and keep up the good work as always and take care
Keep smiling always
thank you buddy, i needed that for real. subscribed liked and I'm waiting for more videos.. maybe when all is side and down.. i'll show u the before and after pictures from watching ur videos
I’ve been doing a PPL 12-15 sets to failure with partials on machine lifts with one-two days of rest in between sessions for about a month and I’ve been seeing a lot of progress in size and strength. The key point is to find what works for YOU and your body.
Same. I love the PPL split. Curious, do you implement overhead presses on your push days? I've been conflicted on if i wanna keep doing OHP or if incljne press is sufficient.
Thanks so much for the tips! 😍😍😍
Would be great if you can do a video on how to apply the suggestions from this video, as well as the one titled "More Gains, Half the Time (LIFT LIKE THIS!)," into practice. These are really intriguing topics!
Thanks for your efforts, Waiting for PPL part2!
Thank you Jeremy , I’m 61 & still lifting weights 🏋️♀️.
At what age did you start
Great video very informative. Thank you.
I think this has been one of Jeremy’s best videos ever! And an interview with Max Euceda!!! I find it so fascinating how individual bodybuilding really is
Thank you very much for the workout plans Jeremy
Biggest difference for me was rest times depending on if I’m doing a compound lift or isolation movement which correlates to if I’m moving lighter or heavier loads . Example *usually if I’m using lighter loads I have less rest and vice . Heavier weights longer rest .
Another amazing video. Jeremy never ceases to impress.
Thank you for this Video Jeremy. ive learned a lot. ive doing a lot of sets and reps lately and observed less on my muscle gains and you featured Max too! ive been a fan of the both of you.. NO BS Muscle building tips. Godbless to you both!
Glad to see youre still around bro
Thanks for the info Jeremy. This sheds a lot of light on exactly how much work you really need to do to build muscle.
I enjoyed the video and thi k some of the details you covered are very important.
1> training to failure has been shown to be detrimental. Stopping before failure (0-3 reps in reserve) has been shown to be optimal. Training to or beyond failure does not cause more growth, but does dramatically extend recovery time.
2> resting 3 minutes or more is important because it appears to make every set more effective.
3> counting bench as a set for front delts and triceps, in addition to pecs, is important to consider.
4> You touched on it but did not go into detail...adding more sets. Adding 20% appears to be the limit that the body can handle in a short period of time...adding more appears to overwhelm the body and progress is stunted.
you said the workout would be free but instead it costs a lot
I would definitely advise just starting and figure out what you like. I started the gym 10 months ago, I've played around. For me I lift weights twice a week, mix in pilates and cardio every day and I'm in the best shape of my life😊
Thank you jeremy for the educational video and free workout routines 🥺
Thank you so much for the free workout routine and the recipe book ! god bless you
Bless you Jeremy on updating this topic!
6:44 that tip saved my life
I think intensity is a bigger factor than volume on hypertrophy😉
i was doing push, pull, legs 7 days a week. it never felt like enough... i wanted more and more, then after 5 months i wasnt making progress and felt burnt out and wasn't recovering properly. i have recently switched to 5 day split. chest, shoulders&core, arms, back&core, legs and repeat. my muscles are getting way better recovery and are responding to workouts alot better and am feeling stronger each week. anyone feeling burnt out from overtraining try this method, and no you wont lose gains from only training 1 body part per week, just make sure you push heavy sets 12-20 per muscle group/week and make each day count.
3 total sets. 2 exercises.
Biceps:
1) Incline Dumbell Curl 2sets 8-12 reps
2) Underhand Chin or Underhand Lat pulldown 1 set to failure (under 15 peps) to a burnout. And add 3 negatives fighting all the way down.
Do not rest longer than 60 seconds between sets. Don't move your elbows on inclines EVER!
If you get stale on Inclines do Hammer curls or Spider curls off the opposite end of a preacher bench. The important thing is to not cheat on your reps or use momentum. Do heavy negatives and static holds and work quickly.
You want to take no longer than 5 minutes or you are just wasting your time.
Power is work divided by time, not times time. Do a massive amount of work within a limited moment in time so that you can fully recover from your workout if you are natural. Drug takers can get away with long drawn out low-intensity workouts but you can't.
Body by Bake
PS- For Triceps I would do 2 sets of Tricep Pushdowns 8-12 reps
And 1 set of Dipps to failure and the same principles as the Bicep routine.
Don't worry about your breathing and you don't need a warmup set because you cannot use a heavy enough weight to hurt yourself. I trained a bodybuilder with 20-inch arms who regularly used 60-75 pounds in his seated curls for 6 sets working up in weight. He could not complete the workout I listed with 25 lbs in the incline curl and he did zero chin-ups. His ring finger on each hand became numb and he dropped both dumbells after 11 reps. His training partner made him keep his elbows back and perpendicular to the floor. He tried to cheat as he always had done. Then when he dropped the weights he tried to run to the drinking fountain but we both made him stay seated because the second set was coming in 60 seconds. On his second set, he quit at 5 reps and stopped. He was unable to get more because it was too hard. We did not train arms again for four days and by then he was ready to give a maximum effort. He did better.
Everybody can go if you give them a long lazy rest. But that burns energy in the liver and that cuts into our natural recovery.
What you should be trying to do is to exhaust the stored energy in your muscles and leave the stored energy in your liver for recovery. All of you who read this work hard. Most of you can't recover and overtrain. That's why Bodybuilders take drugs.
If you are natural and have no interest in taking drugs do my routine. But even drug takers have to retrain their muscles to hold more glycogen in their muscles to perform at this high level.
Jeez… Take it to a publisher dog.
Your video’s are great but honestly, there is so much info that feel like I should change what I’m doing every time I watch a new video.
Always great to see a current tutorial! ~ Much Thanks ~ At age 73 I’ve utilities your information, with some understandable modifications.
Revamping my 3 day per week schedule preformed to near failure & longer rest periods. Day 1 Triceps & Chest.
Day 2 Back & Biceps.
Day 3 Shoulders.
No legs because I cycle a great deal.
I wish my dad had your level off enthusiasm for life. I don't know how to motivate him to join my gym. He just wants to stick to his old ways of doing things. Just light jogging and walking. At his age, its not going to cut it.
Thanks for the reply. Going to the gym decades ago simply became a habit. Kept it up after 2 back, 2 neck, & 2 rotator cuff surgeries. That helped mentally and have positive recoveries.
I love your editing
Beyond 10 sets per week, there's no need to add more sets, just a need to either increase the weight or increase the reps. Adding more sets is just adding unnecessary time. Staying in the gym longer doesn't produce muscle. Focused training with good form, the right amount of weight, the right amount of reps, and training to failure on your last set is everything you need to know to grow. The short-term studies come from a few weeks of scientific assumptions, while the long-term studies come from people like us who are in the gym 5-6 days a week for years at a time. Decide who you want to listen to... the people observing it or the people doing it.
U opened my eyes. During my newbie gains i used to progressively overload every session despite doing 18-20 sets per muscle/week but now after 6 months i hardly progress, ig i need to do 10 sets/week
So if i have a 4 day split, do 5 sets per muscle group per exercise?
@@yeetonmyfeet936 A four day split is too short. For the best recovery you need to space it out more. I do chest/biceps on Sunday for 5 sets and then chest/biceps again for 5 sets on Wednesday. Back/triceps on Monday and back/triceps again on Thursday. Legs/shoulders on Tuesday and then Leg/shoulders again on Friday. That leaves Saturday as a rest day. All of that means you are lifting 6 days a week with 10 sets per muscle group. In total that's 40 sets a month per muscle group.
Bro, thank you so much. This cleared up so much for me. Thanks!
I'm currently doing 9/10 sets per muscle group per workout - twice a week. So 18/20 sets in total for most muscle groups. Maybe a bit on the higher side, but these workouts feel great and I do see results thusfar. But good to know I should not increase anything.
Nice video! Thanks for that!
Nice video! Important question however: if you take 2 minutes rest between sets, should you do supersets (= doing an exercise in between that targets a different muscle) ? Otherwise going to the gym feels extremely lazy to me personally, with so much rest time that I get bored.
I'd like to know the answer to this too! If I do nothing, I tend to get distracted and forget that I was doing an exercise at all...
I do a modified 3x10, where I do two sets of 10 and then a third set of 10+ with an extra push to failure or near-failure. I also cycle through my exercises instead of taking longer rests, because my program uses different muscle groups. This technique plus intermittent fasting helped me get back to my high school weight, which I haven't been in 20 years.
I do 3 sets for every workout. The last set I go all out.... then 5 reps more no matter how I get them in. Has helped me EXPONENTIALLY.
Love this channel. Jeremy is truly the science of body building like he promotes. Great job!
Thank you for the information, been going to the gym for 2.5 years now but caught a back and shoulder injury in a car crash and lost all motivation. It's been almost 3 months since I hit the gym because I don't want to be confronted with the strength I have lost. My doctor says I'm good to go again and this 3 day workout plan seems to have reignited the spark to get back into my flow. I guess I will settle for starting at 40% of my peak strength and work my way back up over 6-8 weeks orso and then go back to PPL split
This video made a difference for me, thanks for that
most important part is at 5:50 :
This is a great channel. Common sense and science.
As a soon 60 years old, I do several sets, light weights, many reps, and I mean many. It seems to be the best for my body at this stage. It can't handle the heavy weights as it used to in my younger years.
i also do a lot 20x sets with lower weight cause my shoulder needs a warm up cause of pain, dont know how the studis count this
I've been lifting now for nearly 20yrs ...I've done martial arts most of my life (im now 50) but I started seriously weight training about 20 yrs ago ...I trained the same way as most people a certain amount of reps and sets but one day in the gym about 5 months ago I was doing arms and decided not to count reps or sets I just done as many biceps curls as I could for as many sets as I could then same with triceps then forearms ...I got the best pump I've ever had that day now this is the way I train...I feel better and stronger than I ever have
Is it the same for compound lift?
Can some1 say it as well this video is A1. Very nice job editing it and really breaking stuff down with actual studies!!
I just listen to my body. You can tell when you've worked your muscles enough and each person will respond differently to different exercises and different volume. Same with eating. Just listen to your body. And why compare Dorian to anything? He was juicing.
Thats a fundamental truth with regard to whole exercise regimen and even diet.
Great video!
So currently I’m working out twice a week. I do bench press, vertical press, lateral pull down, and leg press for each workout. Definitely seeing gains just by doing that.
try and add in a hamstring movement, maybe progress to a pull up instead of lat pulldown, or do a chin up so u can get some biceps in as well, would probably be better to have 2 seperate workouts but 2 days a week is much better than doing tons of junk volume, keep grinding brother, and dont forget to bulk
Of course. First gains are the easiest.
I’ve been working out of sorts for years with different splits and such. But this regimen seems to work for me
@@tetley6535ya gotta find my favorite hamstring machine
Thanks this was a really good video.
Check out Mike Mentzer the answer to your questions
I have gone down this route this nonsense of twice per week 10 sets minimum is getting me nowhere now.
Finally, this answers a question I've been struggling with for my recent program. I've asked friends who lift, reddit, other youtube comment sections and never gotten much of an answer. I just wanted to know if I needed sets for each targeted muscle section equal to the total per week. Because there is a huge difference betweeen 3 exercises per 'head' of a muscle and 3 exercises with each one targeting a head. I don't really want to be doing 9 sets in a workout for triceps if I'm training it 3 times a week just because I want to isolate each major muscle
Just do til failure.
Without farma - no.
I mean... I can probably one rep max a lot of shit in 10 minutes, but that is not a good workout.
So it's a bit more complicated than that.
Thats one way to oversimplify it😂
Just work something until you feel some give then switch to a different part.
Great insight! Thanks 💪
wow, thank you Jeremy for this
Very helpful! Thanks so much.
Right on time Jeremy👏
What I would say is experiment then when you finally get what is best for you then stick at it and you will make great progress and be happy with your training
Excellent video
Thank you so much bro love your vids 🔥
Such an amazing information.
I love the content that you make❤❤❤
Thanks a lot❤
Very helpful!