Hi coach - I’m progressing 1-2 reps per 3 weeks on my lifts. I’ve been lifting for over 5 years but I would still say that I have a beginner’s physique/muscle mass. Would you say this progress can be expected or is there a chance I’m doing something incorrectly? Currently doing 1 set to failure every 5 days on my exercises. Thanks coach
That sounds like good progress to me, but you could obviously try what I outlined - go to 1RIR and do 2 sets on some muscle groups/exercises. See if you get better progress.
The 80% stimulus from one set, wow that's high. Can you point me to any information that will help me understand that. I'm onboard with a high %, it's just higher than I expected
Check out the free training on Exercise Volume, it’s all in there from various studies and meta-reviews. It ranges from 50-80% for a single set, depending on study population, proximity to failure etc. It actually takes 6 sets to get double the gains from a single set (or 5 vs 10% over 12 weeks, in absolute terms).
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Why myo reps is the best for me ??
I do a long 100 reps myo reps set
With 1 mini set 15-20 reps failure
13:18
Good rule of thumb: Always listen to what Blade has to say.
Haha...good ole’ days! 😅
Super excited for a new video from you Borge!
Glad to hear it! 😊
Hi coach - I’m progressing 1-2 reps per 3 weeks on my lifts. I’ve been lifting for over 5 years but I would still say that I have a beginner’s physique/muscle mass. Would you say this progress can be expected or is there a chance I’m doing something incorrectly? Currently doing 1 set to failure every 5 days on my exercises. Thanks coach
That sounds like good progress to me, but you could obviously try what I outlined - go to 1RIR and do 2 sets on some muscle groups/exercises. See if you get better progress.
Borg!
😎
The 80% stimulus from one set, wow that's high. Can you point me to any information that will help me understand that. I'm onboard with a high %, it's just higher than I expected
Check out the free training on Exercise Volume, it’s all in there from various studies and meta-reviews. It ranges from 50-80% for a single set, depending on study population, proximity to failure etc. It actually takes 6 sets to get double the gains from a single set (or 5 vs 10% over 12 weeks, in absolute terms).
@@CoachBorgeFagerli that's fantastic thanks for the reply
If I'm doing two sets per week for a certain muscle group but not progressing, should i add a set oe reduce a set?
Lack of progression is most likely a question of proximity to failure and/or volume, and with two sets you should definitely try adding more volume.
@@CoachBorgeFagerli thanks