How Many Sets Per Muscle Group Do You Need?
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- Опубликовано: 8 сен 2024
- How does one plan out their training split for the week? In this video I take a deep dive into how to best understand volume & intensity.
Enjoy!
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James: German volume training, 10 sets of 10
Also James: I had to fight a seagull off my balcony
Because I can’t work out my legs, I usually do push exercises on a Monday and pull exercises on a Thursday, and I swim three times a week. My goal is to maintain my upper body strength but mostly maintain a healthy weight with limited mobility. I have to prioritise my diet. I appreciate this content, keeps me motivated.
@@privtprofile24bit harsh bringing that up
@@privtprofile24 bang out of order mate not on
Inspirational! Keep it up bud.
Mike Thurston uses additional “ cupcakes” that’s for sure.
For me this is the best and most practical fitness channel on youtube ❤. Thanks man 🙏🏽
Hi James, love the content, would love to see more content focused on advice for people that don't need to loose weight but want to be in a calorie surplus in order to gain muscle while still staying lean, if possible.
Have a look at hybrid training if you wanna grow muscle and stay lean
Consume slightly over maintenance calories - but ensure you’re consuming a lot of protein (don’t neglect fats and carbs) - and work out a lot, particularly focusing on getting in plenty of volume.
Don’t skip cardio
@@hypotheticallywhatiskyle this
@@adamcathcart8519 Hell no you don't
@@ordelipyorinen8235 Shut up you troll lol
I just wanted to take a min. to thank you. Your videos have been a wonderful inspiration to me since I have started my weight loss journey. Thanks to that inspiration since August 1st I have gone from 196 lbs down to 169 lbs as of today and am only 9 lbs off of my goal weight.
perfect video style for my ADHD brain
literally
I can agree 👍
Same feels nice to be among company 😂
True lol
I'm RENALYN GABIOSA BUMATAY IM HERE IN NO 56 H MACABAGDAL ST HOWMART ROAD BAESA QUEZON CITY METRO MANILA PHILIPPINES I NEED NEW PHONE I DOL
My dad had a v10 Audi rs6 as a company car back in the day, utterly delectable.
At 51 just starting back with resistance training (literally today) after a pretty sedentary couple of years (OK, about 8... OK 10..., maybe 12). slow build up over the next few weeks, then I'll be using this framework as my bible. Looking forward to seeing how it goes.
Going to all body has totally rejuvenated my enthusiasm for the gym. Having a decent home setup, this really helps me to keep volume up. I can go in there and do 6-9 working sets one day, or 18 another day. When you do a PPL or bro split, you are limited to the same "size" session every time, and the serious DOMS that goes with it. A gentle ache in a few areas is much more tolerable.
5 seconds in and I'm crying laughing. Nailed it 😂👌
Just a note on the v8. I bought a Jaguar F type R because of this logic. Its a supercharged 5.0 V8 and its exhaust was insane. I just want to highlight to you that although I dont have that car now, I have ZERO regret in getting it. Every car and car style is an experience. SUV, Hatch back, Coupe etc etc. However v8 is by all means an experience and you should do it.
Again, you are a professor at your craft and how to educate. Im guessing most of your subscribers are guys, but as a woman who has been in gyms all her life, you make it even more fun to keep learning…..and the banter in the car and shops is absolutely hilarious, wet wipes all the way!!😂😂 By the way, does your gym skeleton have a name? A joy to watch James, keep doing you💜
I really wanted James to eat a cupcake at the end….great content as usual ❤
The exact same argument I use about the flushable wipes. Baffles me when I tell people and they still don't agree.
Can't wait to see your Audi V8 mate!
I think it's important to point out it's 10 sets per week per *muscle*. James made it sound like you can do 10 total sets for legs and have optimal growth. You would need to do 10 *hard working* sets for quads, hamstrings, glutes, calves, etc. Some exercises hit multiple muscles but most of them are dominant in one and you shouldn't count them as full sets for the non-dominant muscles in the movement. Again, only if you're trying to be optimal
Great content. It’s like a divers watch you could wear it everyday but it’s good to break up with a dress watch every now and again. Even a cheat day with a Casio!
Also........ Best solution for the wet wipe thing, one is shower after you poo, two have a little spray bottle with soap and water in the loo and you use the 2 ply soft stuff, give it a spray and and wipe like at least twice, no worries about clogging things up with wet wipes.
Ohhhh I’m James and I do ju-jitsu!
They’re not flush able. Not my problem.
I’m dead.
Hands down most thankful to have discovered your channel.
If you get a mint 2011 RS6 with the 5ltr V10 engine it will sound WAY better than ANY V8 ever made! The RS6s that had the V8s fitted were also twin turbo charged and turbos majorly mute an engines soundtrack. A V engine ALWAYS sounds better without turbos as the tutbos run off the exhaust, stealing a large chunk of that lovely soundtrack. So get the 2011 RS6 if you want the most musical RS6 EVER MADE!
Plus that V10 engine (570bhp!) is VERY similar to the V10 fitted into the Audi R8 V10 and the Lambo Gallardo! I believe with minimal tuning you would have the same potential for over 600bhp!
We gotta get James into comedy😂
Greatest opening to a you tube video ever
Very well said, hell, makes me want to reconsider my schedule with respect to exercise! As a T1D most changes in schedule, diet, whatever, has a profound effect on my body that has to be taken into account and adjusted for. It's not easy, but with tips and tricks like some of the ones in your videos it would make it a lot easier to train theoretically. Before, I would train 3-5x a week, because I wanted to get to "greek god" status, lol. Although I made significant gains and reached a great weight, I burned out and eventually regained all that weight I had lost. I would train for hours, mostly on the treadmill and some squats and a few other exercises, yet I didn't like having to go into a gym to train so I invested in a treadmill, kettlebell, VKR station, etc... Now I am very much focused on diet, however, with the idea that I could perform much much less sets and spend much much less time by exploring my failure limit and perhaps doing 3x sets 3-4x a week at near failure yeah it makes sense that would stimulate and produce a lot of muscle growth for sure. Thanks man, cheers!
Perfect video for a Monday morning when I've no fucking clue what I should be doing 😂
Hi James, i was so excited to your explanation on this subject. You are generally good at explaining complex things with simple terms. However, I beg of you, could you please explain what you mean when you say "muscle group". Everyones uses this term, but what does it mean? so, when you say "10-12 sets per muscle group", let's say legs, are we talking about 10-12 sets for quads / week + 10-12 sets for hamstring / week + 10-12 sets for glutes / week ORRRRRR 10-12 sets for the whole leg muscles (quad, glutes, hamstrings) / week? by this logic, can you break down how many muscle groups there are and which muscles they contain? I appreciate you mention lower body/upper body split, but how about leg/push/pull split -- in this scenario upper body get 2 days (push / pull) should we aim for 10-12 sets for each session which therefore equates to 20-24 sets / week / upper body.
Hey boss. I’d say lower body compounds for “legs” you can choose the compounds based on what your priorities are!
@@JamesSmithPT quick question. apart from legs I don't really get pain when lifting, it's more I actually can't lift it. am I being a pussy?
I've incorporated the Audi RS7 into my 5 yr plan. Should prob pay for my kids' education first but a boy can dream.
I love the car talk in between.
The rubbing of ball handles on your face got me.
Amazing video as always, thanks bro
Was watching this with only half my attention while cleaning the kitchen... the only thing I remember is cupcakes=muscle growth.
61, used to do volume and made gains, but switched to HIT and gains went through the roof. Lifting heavy, in control, going to failure for every working set. Watch Mike Mentzer and Dorian Yates videos. Try it for 6 months !
Or you could wet a bit some regular toilet paper under the sink like I do and save money and the toilet drainages! If your sink is close to you toilet seat. Anyway, great video James.
That makes two of us 👍. Plus with a good diet and healthy gut you’ll get a ghost poo if you’re lucky.
That cup sequence had me creasing 🤣😂
I do 3 sets of 10 reps doing calisthenics from Monday to Thursday
Thank you good man.
i do a 30 minute cycle to work going in its somewhat downhill and going home its uphill somewhatfor 5 days a week. 3vof those days like Tuesday , Thursday and Saturday morning i workout on a chin up bar and 20kg bumbells and slow count oress ups. Bar sunday thats shopping day i walk the dog on the days inbetween the workouts days 3 km. Work well for me. Im late 40s so i just want to avoid the late life weight gain.
This was very good info, most guys tell me i need to do the Shwarzeneger 4000 workout when all i want is a slightly bigger 🍑
I didn't think I could relate to you any more if I tried until you whip out the wet wipes..
Tell me more about the pool day after the push day. Sounds pretty chill.
Interesting thank you for sharing
Don't overlook an RS4 James. I have one, stuck a Miltek on it, sounds lovely.
Love the way the edit was
Love the editing man haha
Totally with you on the toilet wipes.
Should have done this with skittles or M&M's - each color representing a muscle group and each candy representing a set. I keep thinking each cupcake only represents a single set and I'm like - you can't build nothing doing one set of 10 or 12 three time a week; when really each of those cupcakes might be anywhere between 3-8 sets.
YOUI ARE THE BEST !!!
Excellent. As per.
James your video been great as usual but right now what you have to do is stop thinking pick up the damn phone and get that RS6 love you babye
Missed joke opportunity with the pink and brown cup cakes 😂
Great ifo james helps me alot,just wondered why 12 cans of your drink are now 65 pounds on amazon?
You gotta make a video about the RS6 when you get it
Shoutout to my boy Mike TestTren 💪🏼
I currently train 5 to 6 days per week, but I do one session in the morning and one in the afternoon or evening, so roughly 10 to 12 sessions per week, and every muscle is a different session, with the exception of calves and forearms, which I both train about 4 times per week. Two of these 10 to 12 sessions is also a superset workout. I am 41, so cannot really go balls to the wall for 60-80 minutes, this is why I train this way and I feel I am able to keep the intensity at a solid level when my workouts are roughly 25-30 minutes long. If I calculate correctly, I do about 20-22 sets per muscle each week.
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One important note, I do not train heavy, more bodybuilding style, 12 to 15 reps. I do deadlifts and even squats, but with a laughable weight. I had lower back problems so I want to make sure to go slowly with the big compounds. Right now the goal is to look better, and I am kind of satisfied with how I was able to progress in the last three months. Once I am stronger and my cardio is back where it was before, maybe I will be able to put 2-3 one hour session every week with two muscle groups, which would mean I could have two days complete off every week, maybe a Wednesday and a Sunday. I do not want to go back training every muscle once a week though, I feel the progress is much slower that way.
Surely this isnt serious
@@dt937 Why would you say that? The logistics? I have a home gym (room), that's where I train. Or you find the volume to be too high to believe? I do about three exercises per muscle group per session, 3 or 4 sets per exercise, and 12 to 15 reps range. Is this really that unusual?
@@zoltanzukaly7231 your training 6x a week 2x a day? Absolute overkill the fact your even managing that without feeling seriously drained/fatigued or burn out suggest to me your doing negligible amounts of weight and suggest your arent applying progessive overload basically rendering the whole thing borderline pointless. Depends on your goals i suppose but i suggest you get a p t even just for 1 or 2 sessions
Yeah, but these are short sessions, for example, I have a dedicated session just for triceps, which really isn't that taxing, it just burns like crazy. You are done in 20 minutes pretty much. And I also don't train heavy. But anyway, the goal is definitely to switch to bigger/longer workouts in the future, right now I'm just enjoying this type of training with shorter and more frequent workouts.
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I do feel a little fatigued sometimes, but then I can just take a day off or something like that. I also use progressive overload, just not right now, since I am on a cut until about Christmas, so now I use the same weights, but I feel I was able to recomp a little (I had fat to spare.).
:
It's probably also important that I was a semi-pro athlete between the ages of 15 and 30, so I had a good base that I have neglected in the last couple of years, but muscle memory and such, you know. My cardio was also okay (not great but okay) before the off years, so I Imagine that will improve with time too.
@@zoltanzukaly7231stop smoking crack
Question James. Like you I'm a Jiu Jitsu hero - I've seen some of the 'minimum set/reps' to maintain. I train twice a day so 3-4 hours 4 times a weeks. My will and motivation to train any weights is almost zero. I train legs twice per week regardless as no one likes skinny legs. My current solution is as I work from house, I have dumbbells next to my desk and set a 30 min timer and do shoulder raises, bi curls and neck raises every 30mins all day, roughly 10 sets per day (same muscles) is this "OK" and will help maintain the beach muscles?
I once tried left foot breaking when on a country road with my girlfriend. Something broke in my brain and i couldn't lift my foot off, and came to a complete stalling halt.
Hard one to explain to her
Do you recommend a squat cage with cables? I prefer working out at home and buying weights, etc, bit by bit.
I was expecting you to let your head fall onto the plate with the cupcakes there at the end..
nah you are a menace for flushing wet wipes
Great video 👌
The baby wipes changed my life . I’m not fuckin playin
Mike Mentzer has entered the chat
Hi matey fairly new to your channel, like you’re style and the banter and your nod to Thurston, tell me again why he looks better than you, didn’t quite get that…., he looks a lot better than me aswell, must be just good genetics, apparently 🤔🤔🤔. Anyway keep up the banter. toodle-pip😜
If you eat really spicy food, stick your wet wipes in the fridge, absolute ring stinger game changer
Three.
What to do with compunds that aren't specifically targeting one muscle? Like squat, isn't it both quads, hamstring and glutes? Then it counts as all three? Or should I do some isolation on top?
Problem with the arm/asshole argument is that it's a false equivalence. The arm and the asshole are very different. You expect shit to come out of your asshole. Not so much your arm. That being said, I agree that we should clean our assholes more thoroughly...
I came here for the cupcaces hitting the cup ASMR xD
Every workout on a muscle group(s) is 10 sets for me. 3-4 days later if I want to incorporate another workout I do it. Is that too much? It's particularly arms that I work out twice per week.
Can you allow it with the Kardashian’s camera trick, please xx
An oversight in this video, how long did the cupcakes last post recording
Now I want cupcakes.
I do 4 sets legs, pull, push x2, 6 days,one day off and I worry I'm not doing enough sets but time and fatigue are an issue.
Maybe back off from 6 days. Try 1 on 1 off or 3 days rest a few?
@@felipe367 I'm going try a de load in the festive season and see if it makes a difference and then maybe try push 5 sets per compound after that.
QQ: when it comes to legs should it be 10 per glutes, 10 per quads, etc? Same for shoulders and arms where you can break them down. Thanks :)
@JamesSmithPT mate, every creatine I’ve used says to drink immediately, not to premix, is this a fact or am I buying shit creatine?
At least one
I adore this ADHD video format.
or one set a week mentzer style 🧠
Where is the... what? Klitaurus?Never heard of it.
So James who’s going to eat those cupcakes?
😂😂😂😂.
Also you and woollies have a stronger relationship than someone I know 😂😂.
My guy just wanted to eat some cupcakes
What is it you're calling body parts? I know you're not talking about individual muscles, but what are the actual body parts to alocate your sets to? Is legs a body part? Because there's calves, quads, hamstrings, glutes e.t.c. so is thighs one body part? Or is a whole leg one body part? I need to know for any of this video to make sense. Same with arms for another example, is the whole arm a body part? Or is just the bicep, tricep & bracialis a body part? Are you talking muscle groups? If so, how many muscles make up a group? I've learned nothing from this video because of this confusion.
Question is James. Did you buy an RS6
I like those wet wipes too. We got them for my daughter who can’t figure out how to wipe her ass but won’t let us help her. I know how to wipe my ass with the best of them but the wipes are like mopping a floor instead of just using a broom.
I've used wet wipes for probably going in ten years now, there's no going back. Also, I just scoffed a pack of cashew nuts watching this video.
This bug on RUclips where I get unsubbed from channels is getting really annoying. Noticed I wasn't subbed so I subbed back then it unsubbed me while I'm watching this video what the hell?
Liked the video just because of RS6
1:06 Why won't it make sense in Australia? WTF?
1 set is usually enough for maintenance. 4-6 is already plenty for the majority of gains. Dr. Pak has done extensive research on it.
2030 for Audi going full electric. Not producing any new combustion engines just working on what they have etc hybrid and electric
Original title:
This is how you plan your weight training
The video style rewired my brain. I lost all cognitive functions
Kinda confused. So if you do 3 sets of lat pull downs, 3 sets of rows, and 3 sets of lat pull overs on your pull day, then you shouldn’t do another pull day that week because you’re basically already at the 10 sets? The way he’s describing allocation is confusing
The goal is to hit 10/12 sets, I have read that expert lifter can go up to 20 sets per week.
Stick to 10/15(?) if you go with the intensity (for every sets) that he describes in the video I think you will be good with 10/12.
Just split those 10/12 sets as you prefer through the week.
Upper, lower, upper, lower
Or three full body sessions as he show!
Isn't it dumb to always think in weeks as a unit instead of the regeneration time per muscle?
Wet wipes , has to be our ADHD
Be honest James, you ate all those cupcakes didn't you?
I don't know who might read this but I'm just getting started on the "fitness world" and I find that my wrists are giving out way before my muscles do, does anybody has any tips on how to increase wrist endurance?
Lift only as much as your wrists can handle, over time your wrists, or any weaker muscles, will catch up to the rest of your muscles, then you can start going heavier
@@brianmp7846 got it, thanks for the response mate
Use a bidet instead my guy
What about 5x5 training? Is the intensity/weight more important than your reps? Wicked content 👍