How Many Sets For Hypertrophy? Providing Clarity
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- Опубликовано: 8 фев 2025
- Volume Recommendation video: • The Volume Myth: Why I...
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00:00 Introduction and Purpose of the Video
00:01 Understanding the Importance of Clarity in Fitness
00:45 Discussing Volume in Workouts
01:26 Recommendations for Sets per Week and Session
04:27 The Downside of High Volume Training
09:02 The Downside of Low Volume Training
11:58 Finding the Goldilocks Zone in Training Volume
12:39 Conclusion and Final Thoughts
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Hello🐐
No need to overcomplicate it. I train with 52 sets per muscle group per week & the rest takes care of itself (I train with 20 RIR)
I love how the 52 set meme immediately popped up out of those clickbaity thumbnails... but those poor beginners are really gonna miss the context 😅
@@nmnate It’s cause everyone was nerding out over that new study. But yeah I imagine beginners will get the wrong message from it
It's been established that 42 is the answer to life, the universe, and everything. 🤣
Haha
I've started moving away from 3 sets as a base minimum to 2 sets per exercise as a base minimum. I didn't increase the amount of exercises to compensate for that like Alex Leonidas suggests. I reduced the volume overall from around 10-16 sets per week to 6-10, depending on the muscle group. My progress in the gym has either stayed the same or improved. The improvement could have been from other factors, but the drop in volume has meant that I could take the sets I was doing closer to failure and milk them that little bit more. I've been recovering better and enjoying my sessions more. I do get less of a pump and less disruption and soreness, but my strength is increasing and I feel great. Haven't been doing it long enough to know if my measurements have increased at the same slow but steady rate. My chest, shoulders, quads, and hammies are all on around 8-10. Calves on 6-8. Biceps and triceps direct work on 6-8, plus compounds. Back is on high volume because there's so many muscles in the back. I do about 10 sets of direct back work, about 5 sets of traps, and 5 sets of deadlifts. Everything has reduced but I feel great and my gains are still there, occasionally even better.
Did the same thing, especially with big compounds, after checking out Will Ratelle’s training. It can work really well as long as you’re pushing hard and maybe have a few exercises on the same movement pattern/muscle group - two hard sets of both bilateral and unilateral squats (e.g. paused SSB and reverse lunges) is a great stimulus!
Alex is the man 👊
6-8 all in sets per week seems to be working great for me
all in meaning until failure every set right?
are these sets all compound lifts? or let me ask differently, how many of these sets would be a compound lift vs iso?
What I've found over the years through trail and error, if you are going to failure on your working sets, i have found that 6-10 sets per session is all i can recover from. Now weekly volume 14-18 sets per week is all i can recover from while making gains and not getting injured. My working sets are to failure. If i go higher than that i start i get beat up and nagging injuries. Now, i have seen some people get good results with more sets but they weren't to failure and the workouts were longer, weren't making strength gains, etc. I dont understand not going to failure on working sets, yes get warmed up first with a few sets, but then its failure for me. Why leave gains on the table. I know thats what you preach also brother!
Is that concentric failure?
@robertg501 yes, once I cant complete the rep with good form, I'll do a few partial reps and stop. I don't do total failure . My reps are controlled with a slow eccentric. That's what has worked the best for me and I've tried everything over the 25plus years of training.
I do like 12 -14 sets for Chest,Back,Legs and about 9 sets for arms,Calves.Intensity is high !Recovery is optimal.Full body 3 days a week with a fourth day added for rear delts ,Calves ,forearms etc.Great video Faz!let’s all get Jacked💪🏽
Sounds ideal 👌🍻
i love your down to eart common sense mixed with experience and research POV on lifting, physique, nutrition and everything.
I would love a video talking about frequency and intensity like you mentioned!
Awesome! Thank you!
Yeah I might do next week
3:34 That's some perfect french right there! 😁
I agree with your prescription here. And number of sets per session is underrated imo
Israetel made a good point regarding specialization phases. In reality, most people focusing on growth in their whole body dont need more than 15 sets on average. For many even that will be too much. But if you really put all of the other muscles on maintenance volume, just doing 2 weekly sets in some cases, it is definitely possible to drastically increase the volume on the muscle group that neefs growth. It seems logical. But its not something i would do since i need growth everywhere.
Hey coach Faz. I think it would be really cool if you talked about frequency also in a similar manner, maybe for different muscle groups and for strength compared to for hypertrophy! I think you are one of the few people that is entitled to speak about both goals of training.
Thanks for the vote of confidence. I will speak on it.
As always, fantastic video. Quality info and bonus points for the cool He-Man jumper 👍.
I never knew you had such few subscribers I love your content. My channel is way smaller of course because I mainly used it to post personal records so they wouldn't get lost.
Checking in!! 🐐
Hey Faz! Thank you as always 😊.
🖐👊
Oftentimes, i feel like you're putting my thoughts into a video format. Everything you said is precisely what ive experienced.
😃 real recognise real
Wow this is literally a retelling of my experience. Roughly 20 years of serious training experience and in recent years I was trying to keep volume up with a more is better mindset. Made consistent progress but joints and connective tissues were the issue. Dropped volume back and kept intensity up and back on track once again and feel better than ever. I normally do asynchronous training like UL every other day or the 5 day PPL rotation (JP style), 6ish sets per muscle group and it works like a charm and recovery is on point.
If anyone watching is skeptical just give it a go, you’ll become a believer.
Awesome, thanks bro!
dude i randomly found you through reddit but man you underrated AF
I really appreciate that man thank you. Yeah feel free to hang around, and ask questions if you have any. ATB
Great info as usual Faz. Appreciated the distinction between body parts per WEEK & body parts per SESSION on Asynchronous splits. Was considering doing your Barbarian programme at some point later next year, utiling an Wk1: Upper/Lower/Upper Wk2: L/U/L.. Your advice makes it more workable on volume allocations 👍
Perfect!
Currently I am on a 5 day split - chest & triceps
back (traps, lats, rear delts) & biceps
lower (quads, glutes, hams)
chest & shoulders
arms & calves
Chest and back usually anywhere from 6-12 sets. Everything else is anywhere from 3-10 sets. Depends what I am prioritizing and what is getting less attention. Big believer in high intensity, making every rep count, productive sets, not volume just for the sake of it.
Sounds ideal 👌🍻
@@Fazlifts great video, you have a great philosophy on training 🔥
I think it makes sense to train as widely as possible if you want to do more. Do what's enough for progress for the main muscle groups and then hit the smaller, often neglected, body parts if you have the time and energy
Quality vs quantity
Actual vs optimal
Thanks, that’s helpful. Similar to Paul Carter, who says 3-6 sets per muscle per workout (twice a week would be 6-12 sets per muscle).
Cool! I don't follow Pauls work but I am aware of who he is. I think for me personally 3 might be a touch low, but if it works for you that's great.
I’m usually at 4 sets and up per workout but if I’m pressed for time I’ll do 3. Will try to do at least 4.
Thank you for the video!
I think about it like this.. 8 sets per week = about 7 min of training per muscle per week.. that's why I train that muscle for 20 min per week.
Very nice perspective
I’ve done extreme volumes for 2+ years and RPE 9+ only for over a year. I’ve come to learn that there’s a reason why 8-20 sets/week at RIR 3-0 is a ubiquitous answer: it is the most likely thing to work for you. Everyone thinks they’re a special circumstance and it doesn’t add up.
RPE 9+ with
Good video Faz, I too tend to train on the moderate volume range. Low volume makes me look deflated and higher volumes work only for short periods of time.
Exactly my experience too!
My experience as well
Great points ✍️
Yes, let's.
My current split which trains each muscle 2-3 times a week (2 on 1 off U/L) and there's some weeks where my chest and back volume is 12 sets and if all 3 workouts fall in one week then it's 18 each, delts can vary anywhere from 9-15, etc. etc. I'm still at the stage of figuring out what minimum I can do volume wise and how high I can "get away with" before issues arise but right now I think I'm at a good spot.
Also I think what people miss about the most amount of volume you can do is you have to remember there's diminishing returns even if there's a small benefit to pushing the envelope, I think you have to look at how you can train in at minimum 3 month increments if not more once you're past the early stages of your lifting journey. If you're training in a way that requires a deload every 4 tough weeks (like the RP vid not too long ago on growing muscle fast) that's hustling backwards because are you really gonna grow so much more muscle in that time vs. a more moderate approach you can sustain???
Yep big diminishing returns and let's face it if we do 20 sets for 4 weeks and then have to deload then all of a sudden that weekly drops a heck of a lot on average.
Both strategies can work but the deload strategy requires a riskier workload ime
This wil be a good one 💪
After seeing Alex' change in training over recent years, it would be interesting to hear your take on sets per exercise. Like if you are doing 6 sets of chest in a session, do you see a benefit in doing 2 exercises for 3 sets each vs 3 exercises for 2 sets each? Not something that I've really heard anyone talk about except him.
I have discussed it in the past. Both approaches have merit, but it really is more dependant on your overall volume and intensity of the workout.
Great video. I don't get why people get so dogmatic about volume. Just a silly thing to get worked up about, especially for 99% of people that don't make their living in the fitness industry.
Yeah ✅
I think a lot of people are entertainers/business men first and coaches a distant second if at all.
It's down to the viewer to recognise that.
I think it's highly individual..recovery is so different for everybody
Hey faz quick question, this might sound silly but I'm regards to actual isolation work such as the side delts and rear delts , do those areas also take about 8 to 14 sets per week ? Or do both exercises for each exercise contribute to Shoulder volume ?.
Best regards your content is always fire 🔥
Not silly at all. A good question.
I do allow myself a full 8 sets per session on both the side and rear delts individually.
The logic being that they are two seperate muscles within what we'd call a larger muscle group. There isn't typically a lot of rear delt activation while I'm doing side delt work for example.
Whereas something like the chest has two major muscles the major and minor however both are mostly activated in the pressing variations I prefer. Therefore I count the chest as one muscle for volume purposes.
Thanks for responding and clarifying Faz !
I think it also depends on the body part as well, I think most people can do much more volume on thier back especially rows thann chest or shoulders
5:15 Addressed here
How would it be tweaked for the over 60 group who has been weight training their whole life?
I'd think they'd have a grasp of what they're doing by now?
Would you still go all out with intensity if you're training with the Wizard v2? I know that you recommened sets across to autoregulate the intensity for each exercise, but I believe in the past you have suggested to leave a 1-2 reps in the tank when training fullbody to not "dump your load" so to speak all in the beginning of your session. Just wondering if your thoughts have changed here in regards to fullbody training intensity.
The discrepancy is due to communication and execution.
Basically let me put it this way. Between Peewee Herman and David Goggins both their RPE10 efforts will be perceived by each of them to be the most they can do. But to us looking from the outside Goggins will be working way harder.
The problem with the bodybuilding community is this, everyone thinks they're a Goggins and we live in a world of Peewees.
@@Fazlifts That makes for a good analogy. I rarely see people in the gym actualy training with real intensity, especially in recent years. Keep up the great work Faz!
If I am not experiencing joint pain and muscle recovery issues, is my volume fine or is there still a possibility of junk volume or "systemic fatigue"? I am a late novice to early intermediate but I feel that my volume is excessively high (20+ sets for some upper body parts). I can still make progress regardless so I would assume that it doesn't matter at this stage.
I'd probably be more concerned about the sets not being intense enough, might not matter now but it'll matter when it matters. Gotta prepare for that by practicing intensity now.
yo faz, how would you handle the 8 sets / set / week if you literally go to complete failure every set?
how many sets would you recommend then?
i feel like 8, sometimes even just 7, is not really realistic considering recovery.
Lets say I do bench press 2x per week 3 sets full on failure - i feel like its too much it seems like i cant progress for months. and not training to failure is so boring
Without knowing more specifics about you; you have to find the right balance of volume frequency and intensity that allows you to regularly progress.
This is about as specific as I can get in a RUclips comment.
@@Fazlifts Thank you for your reply still, i understand.
Maybe I should have phrased my question different: How much do you think is the minimum of sets while going to failure from which you've seen ppl make steady progress in your exp?
my brain somehow tells me something like 4-5 is just too less to make progress. Assuming you are doing all compound lifts for the sets
Your wording was fine my friend ☺️
But it's just a wide range and ultimately you need to find out what you need to progress.
Start low and do enough to progress
@Fazlifts Okay i guess I have to start from the beginning now and do as you say, I will take this to heart now. Thank you brother.
I am a new subscriber btw, and I rly like your videos❤️
BY THE POWER OF GRAYSKULL, I HAVE THE POW-WER 🗡 🐅
@fazlifts did you find more is better when working within a smaller set range. Say, going from 8 sets to 14 sets..?
No definitely not. They're different and they both have value when executed correctly.
Less but harder or more with some rir both have their place in an annual plan
@ hey thanks for the reply man
So I’m saying that, assuming a 0 RIR. What would your set recommendations be. Mine is generally between 4-10 sets.
@@elpresidente1990 it's going to depend on specifics, but as a general rule sure that's reasonable
What about back? You have width and thickness and lower?
Which back exercises exclusively train width over thickness?
No, sorry for the too brief of a question. I was asking about how your sets recommendation applied to these 3 areas. Kinda like DC training has rows and DL for thickness and erectors. And Dante has overhead pulls for width. Like 8-14 sets per week for each of the 3 areas? Or 8-14 sets divided up between the 3 different areas? Thank you.
I do understand the reference Robert.
I was trying to get you to think about this objectively so please answer my question. Which upper back exercises exclusively train width or thickness?
@@Fazlifts I believe chinups/pullups put maybe 80% of the emphasis on width 20% thickness. And I believe a horizontal row / DL does 80% thickness and 20% back width.
I disagree.
If you look at the function of the different muscles of the upper back they all contribute to pulling the arm at the elbow or scapular control.
I suppose if that's what you believe then you might have reason to split them up. I think that's nuts though personally.
6 all out sets for me per week
Sweet 👍
👍👍👍
How do you count volume on sets per week.
Say you bench press 3 sets.is that just 3 sets for chest or does it count as 3 for chest and 3 for triceps.
Same with rows chins ect do you class them as a back exercise or back and biceps ?
I never count Bench for triceps, that's unneccessary complication. Practically speaking you're still only gonna do as much volume as you recover from, and as I said here keep it manageable and go hard.
Lets all get jaaacked
Great video! Follow up question: Are you counting only direct volume or total volume for this recommendation?
Hey dude. Only direct yes. Trying to count indirect is unnecessary complication imo.
For example you're still going to have to find your ideal amount of tricep work despite a lot of carryover from presses.
However what we can say is you may need to adjust your tricep volume down if you insist on doing a lot of chest and overhead pressing with a close(r) grip.
For bodybuilding purposes though this is unlikely to be the case as we are generally striving to bias the muscle we're hitting.
I completely agree. Thanks for that information!@@Fazlifts