How to Get MORE Growth In Less Time (3 Gym Hacks)
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- Опубліковано 4 лис 2023
- What’s the fastest way to build muscle? Can you work out half as much as you are right now, do just a few 30-minute workouts per week, and get the same or potentially even more gains? According to the latest science, you most definitely can build muscle fast. There are 3 time-saving strategies that have been shown to be most effective to help grow muscle fast. I’ll show you how to build muscle fast by applying them to your workouts, and at the end, I’ll also give you some done-for-you time-saving workout plans you can start using right away to build muscle fast and get more gains in less time.
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To save time in the gym and build muscle fast, you want to do the least number of sets that still get you a solid return in gains. Based on current research, it seems likely that 3 sets per muscle weekly are probably enough to maintain your gains and maybe even build a little muscle depending on how inexperienced you are. But 4-7 sets per muscle per week is likely the sweet spot to get the most gains with the least amount of time and effort.
However, if you are going to go with this minimal volume, there are 3 things you need to start applying to your workouts to continue to build muscle or possibly get even more gains than you were before. First, you should be pushing at least 1-2 reps to failure and even going all the way to failure on exercises where it’s safe to do so every single set. Second, since you’re only doing a limited number of exercises, it’s crucial you pick the ones that are most likely to give the most gains. There’s a really exciting area of research called “long muscle length” training. Basically, it seems like some muscles may respond better to exercises that challenge them the most when they’re in a stretched position. And lastly, to really ensure you build muscle fast, you need to dial in your form.
Now, what if you want to make my minimalist workout even more time efficient and take it from 30 minutes down to just 20 minutes? This is where the next 2 time-saving strategies come in handy. First, supersets. These can help you grow muscle fast by cutting your workout time in half. But the key is to use what’s known as antagonist supersets. how long it takes you to catch your breath between the two exercises seems to be important. Keep the transition time as short as possible, no longer than a minute. But that said, supersets will only work if you’re still pushing your muscles close to failure every set.
But if there are any exercises you can’t end up super-setting or would just prefer not to and you'd still like to build muscle fast, this is where the next method can come in handy.
Drop sets. It’s where you do your first set until you can’t do any more reps, decrease the weight, then immediately do as many reps as you can, and continue dropping the weight until you complete about 2 or 3 “drop sets” in total. Now, you may be thinking, “Won't this reduce the amount of weight and reps I can do?” Let’s say you’re doing a set of 10 reps to failure. The first few reps you do contribute very little to muscle growth. It’s only during the last few reps, when the muscles are being pushed to their absolute limit, that the most growth happens. So even though you’re lightening the weight during each drop set, they’re already exhausted from your previous set to the point that every additional rep it does is now far more effective for growth. This is the likely mechanism behind why research has found that drop sets could possibly be the fastest way to build muscle. Now as for what exercises to use this method with, keep in mind during every set you’re training to failure. So you need to use exercises where it’s safe to do so and also really quick to decrease the weight for each drop set.
Now as for how many drop sets to do to build muscle fast, I’d say try to at least match the total number of sets, including your drop sets, with how many normal sets you’d usually do. Lastly, as for how much to lower the weight during each drop set, the study protocols usually decreased it by 20% at a time.
That said, 1 thing we have yet to discuss when it comes to how to build muscle fast is nutrition. You can train far less than someone else but end up getting dramatically better results by simply focusing on your nutrition. If you need help with that, head over to our website at builtwithscience.com for a done-for-you fitness and nutrition plan customized towards you and your goals.
Here's a link to the time-saving workouts you can download: builtwithscience.com/fastworkouts . Also, see below for all the studies referenced in the video. Cheers!
LEAST NUMBER OF SETS FOR MUSCLE GROWTH
pubmed.ncbi.nlm.nih.gov/12423180/
journals.lww.com/acsm-msse/fulltext/2011/07000/exercise_dosing_to_retain_resistance_training.7.aspx
DOSE DEPENDENT RELATIONSHIP BETWEEN VOLUME AND HYPERTROPHY
pubmed.ncbi.nlm.nih.gov/27433992/
LONG MUSCLE LENGTH TRAINING
pubmed.ncbi.nlm.nih.gov/35819335/
OPTIMAL TRANSITION TIME DURING SUPERSETS
journals.lww.com/nsca-jscr/fulltext/2014/09000/effects_of_different_rest_intervals_between.16.aspx
EFFECTIVE REPS
pubmed.ncbi.nlm.nih.gov/24714538/
DROP SETS PROVIDE SAME OR MORE GROWTH IN LESS TIME
journal.iusca.org/index.php/Journal/article/view/135
HOW MANY DROP SETS AND HOW MUCH WEIGHT:
pubmed.ncbi.nlm.nih.gov/28474868/
pubmed.ncbi.nlm.nih.gov/28532248/
You'd still want to exercise for sufficient amount of time, Autophagy kicks in after 60 minutes of moderate aerobic exertion
Hey Jeremy, can you test more muscle groups (like quads, hamstrings, biceps, etc) to find the best exercises for them with your EMG machine?
yes, yes yes, yes that's what I'm taking about
00:20 Strategy 1 Minimal volume
04:30 Strategy 2 Supersets
05:56 Strategy 3 Dropsets
Not all heroes wear capes. Thank you!
@@dyliriuss7751 Or just watch the whole video so that the person who made this free content can get the maximum return on their investment through higher viewing time..
Hey Jeremy! With all the new studys and science research, I’d love a new “best” workout split along with videos on what workouts to do like you’ve made in the past!!
Thanks for the plans Jeremy always coming in clutch!
Other fitness channels ask a hundred bucks for their programs and Jeremy is giving it for free? The guy is a legend!!!
Having a well-structured workout plan is key. Breaks not too long, nor too short; intensity high, but not too high.
One thing i keep having problems is to plan out my cardio and weight training. Cuz my target is overall fitness. My stamina is shit af. In one end i heard that if i do cardio after weight training it'll reduce gains but if i do cardio first I'll get fatigue
Facts
@@megatbasyarullah4859Do cardio on rest days, or alternate weights day to cardio day, then repeat.
@@megatbasyarullah4859do the opposite times if possible, do one in the morning and the other in the afternoon
True
This is really good to know and matches with what I've been doing. I'm older and only started working out a year ago and once I really got into challenging weights I found that I couldn't sustain a double push-pull legs cycle and went to a 5-day split and really cut back on volume. But I could see in my records that I was still making slow steady progress. I just had to be very mindful of recovery times and avoiding further injuries.
Thank you so much for the free workout plans and precious information!!! Very very appreciated.
Wish you all the best 🤲🏽
Love Your Channel.Its always informative.Keep Up the Great Work!!
Thanks for your time saving workout plan bro! 🎉🎉🎉
Thank you so much for the free workout programs and wisdom! I’ve been struggling with losing motivation before my workout ends because it just takes too long…. You put so much effort into them for the bettering of others, thank you! One of my favorite workout channels by far
Check out a dude called Mike menser. I've been training like him for 2 months and I'm the strongest I've ever been after training for 3 years... he's written 12 books on building muscle
Thank you for the video Jeremy, useful and great content as always. Watching from Colombia 😀
Happy wishes on 6 Million JEREMY!!! love your channel!
Some of my best progress was in a home gym doing about 8-15 sets per week focusing on progressive overload (generally adding a rep if possible or 2.5-5 lbs per week). I also used super sets and drop sets
Thanks for the great video, as always. Jeremy, we would like to see next testing for arm exercises that are best for growth.
Time saving strategy 1: Reduce workout volume
Doing 3-7 sets per muscle group per week is the sweet spot to get the most gains with the least amount of time and effort.
If you're short on time, you can reduce your volume to as low as 3 sets per muscle group per week and still maintain your gains or even build a little muscle.
Time saving strategy 2: Use antagonist supersets
Antagonist supersets involve doing two exercises back to back with no rest, one for each opposing muscle group.
This way, one muscle group is resting while the other is working, which can cut your workout time down in half.
Keep the transition time between exercises as short as possible (no longer than 1 minute) to get the most benefit.
Time saving strategy 3: Use drop sets
Drop sets involve doing a set of an exercise to failure, then decreasing the weight and immediately doing as many reps as you can, continuing to drop the weight until you complete 2-3 drop sets in total.
This takes advantage of "effective reps," which are the last few reps of a set when the muscles are being pushed to their absolute limit and where the most growth happens.
Other tips for making your workouts more time efficient
Push your muscles close to failure on every set.
Choose exercises that challenge your muscles in a stretched position.
Dial in your form.
Examples of antagonist supersets
Bench press with calf raises
Chest flies with lateral raises
Leg extensions or leg curls with pretty much any nearby upper body exercise
Exercises to avoid using drop sets with
Deadlifts
Squats
Overhead press
Bonus tip: If you're short on time, you can focus on compound exercises. Compound exercises work multiple muscle groups at the same time, which can help you get more done in less time.
Drop sets
Drop sets are a time-saving training technique where you do a set of an exercise to failure, then decrease the weight and immediately do as many reps as you can, continuing to drop the weight until you complete 2-3 drop sets in total.
Drop sets are just as effective as normal sets for building muscle, but they can cut your workout time down to a third.
Only use drop sets on exercises where it's safe to do so and where you can quickly decrease the weight.
Start by doing 1-2 drop sets per exercise.
Decrease the weight by 20% each time you drop.
Examples of exercises to use drop sets with:
Lateral raises
Arms exercises
Dumbbell chest presses
Calf raises
Many machine exercises
Exercises to avoid using drop sets with:
Squats
Deadlifts
Bench press (unless you have a good spotter)
How many drop sets to do:
One study replaced three normal sets with one normal set followed by two drop sets.
Another study replaced three normal sets with one normal set followed by four drop sets.
Aim to do at least the same number of total sets (including drop sets) as you would normally do.
How much to lower the weight:
Decrease the weight by 20% each time you drop.
Nutrition:
Eating a healthy diet is essential for building muscle, even if you're using drop sets to save time on your workouts.
I hope these takeaways are helpful!
www.youtube.com/@greekgodsphysicUnleash Your Potential: Transform Your Physique, Transform Your Life! 💪"
www.youtube.com/@greekgodsphysicUnleash Your Potential: Transform Your Physique, Transform Your Life! 💪"
I’ve been doing Myo Reps lately and that’s been fantastic in saving time and making gains. My back in particular has responded great. Jumped from 8 to 12 pullups in just a few weeks! My triceps also seem to be growing much faster with this method
I work out using the 3/7 method you explained months ago here.
It works fine for me.
I can exercise fast and grow at my own pace
Always interesting and well researched thank you
Great content Jeremie, keep going bro
thanks for researching and sharing such great content 💡
What a very well done video. Congrats!
Hi Jeremy, first of all I want to thank you for your valuable content, so accurate and easy to understand. I just want to ask you if you can do your minimalist programs focused on lower body. Appreciate it, greetings from Colombia ❤
thank you for the information.
I used to powerlift/casual bodybuild for 4 years when I was in high school and college. 4 years of no lifting, finally coming back, I've noticed just doing the standard compound lifts in various rep ranges depending on my mood has been working. 3 days a week. Push and pull movements alternated. If I bench, my assistance is OHP high rep and vice verse. Same with squats and deadlifts. Rows for lats and farmer walks. Also box jumps for explosiveness!
Also as a science teacher love how you reference actual studies!
The visuals are so good!
The best shape I've ever been in was when I did something similar, mainly because it lowered the time commitment to the point where I didn't "dread" going to the gym knowing it'd be a 90-minute thing. I'd hypothesize that consistency was the key. Because I used antagonist supersets and drop sets for many of my workouts, my volume was higher while keeping the time low .. those become an issue in many gyms that are overcrowded as you can't reliably transition (unless you can do them at one station).
Jeremy makes GOAT videos. Thx!
For the last couple years I've been doing a 3-day full body split for a 3x8-10 focusing on compound movements (deadlift, squat, bench, shoulder press, bent over rows) and I've seen the best growth in both size and strength than when I was doing any other split. So the whole "less is more" is a good concept to look into for lifting.
almost exactly the same for me. Was doing PPL and was destroying myself but was recovered long before the next workout. Swapped to 3x Full body and I can function as a human between workouts and I'm hitting my priority groups 3x per week for minimum 9 sets. I add in Isolations for super sets and try to keep the whole thing in Zone 2. 45m in-and-out and I should be able to keep lifting indefinitely.
Do you have time to write a full example one of your workouts plz? Would help a lot.
How long did you do the regular separated muscle group days?
@@robzar6140I don't know what you mean by "regular separated" but before I started doing a 3-day full body split, I was doing a 5-day Pull Push Legs split. The reason I changed was because I quit my commercial gym and built a home gym. So I have a lot less equipment available.
I already listed my routine in my original comment but here it is again. I like to put most of my focus on functional movements (pushing, pulling, picking things up, lifting things, raising things up high). I do Deadlifts, then squats, then bench press, then shoulder press, then bent over rows. All barbell movements. Sets and reps stay around 3x8-10 for more hypertrophy. Sometimes I'll go 3x6 to put more emphasis on strength. I recently acquired a cable attachment and a landmine so I'm looking to incorporate some more accessory movements. During warmer months, I want to fit in some farmer carries as well.
I'm using a Rep Fitness 1100 series rack with their basic adjustable bench and cable attachment. My landmine is from Synergee Fitness.
Legendary content as always!
Great information ℹ️
Thanks
Thank you Jeremy!!!
Another fantastic video from the 🐐
Thank you!!
This video should be the most recommended video for most people, who just want to stay healthy and look good without spending much time in the gym
This video is a reminder start working out today again 💪🏽
Thank youuu! ❤
I find that I take shorter rest intervals and complete the session faster when I don't listen to music.But sometimes I have to listen to my own music because of the shitty songs that gyms play😅
So basically, Mike Mentzer High intensity Training is the way to go....Been doing this for a year and it is by far the best method.
did you even watch the video? he literally says (which is supported by the science) that this method is less than optimal and should only be considered if you want to really save time in the gym
Mike mentzer was a load of bull shite....nobody has or ever will build a body with that training method unless you are on chemicals....period!!!!.
If you disagree, then prove it with your video and training changes....😮
@@Hosppe Then he is completely wrong. When I started train by Mentzer program (and at first I didn’t believe in it), I gained more in the first three months than in the entire previous year. And I continue to gain now by doing only one set per exercise, training one muscle group once every two weeks.
The point is that multi-set programs are absolutely useless and only lead to overtraining (of course, unless you are on steroids).
@@Leo_Niko sounds like you have no idea how to train correctly and wasted the first year of your training, you're probably very small and an untrained human so doing the bare minimum will still work for you? 😂😂
@@Leo_NikoI think switching up your routine is also good for muscle growth, because your muscle has to adapt and grow to support the new routine- but also whatever works for you is best so maybe that routine is great for you but not other peoples muscles
Good stuff. The only downside of drop sets is you end up hogging a bunch of dumbbells. A better alternative for dumbbells are Myo rep sets. Take the first set to technical failure, and then wait 10 seconds and your next set has to hit the same number of reps. You'll fail a couple of times, so take 5 second rests each time and then keep going until you hit that number.
This does the same thing as drop sets, where you approach failure a bunch of times, but you're using the same weight. "Number of approaches to failure" is the key metric to muscle growth, because that's an indication of high muscle tension.
never knew it's a thing ppl do too, I def do that a lot when I can't hit the perfect rep range I aim
I started supersetting for this very reason it is so good
Great video
Nicely done Jeremy . The infographics help a lot.
Plus I would like to suggest you to work on your chest . Cause it would be the godly physique.
This is amazing. Every time I talk to a weightlifter they tell me I have to get into the gym every day and spend at least an hour or what’s the point this has kept me out of the gym for a decade. This gives me hope that I can see gains by committing the little time I have.
Thank you Jeremy
Great info
Gold content once again 🎉🎉🎉
Great video!
hey Jeremy, would you say 3 full-body workouts per week is better than 2 for hypertrophy? why don't you have a 2-days programme?
Alright Jeremy, I’ve finally subscribed, I hit the gym 4 times a week for a hour at a time, make my FUKEN SWOLE!!!
Спасибо!
Highly valuable content
buen contenido, muy esclarecedor.
Thank you
When speaking of the number of weekly sets, do the studies speak of only straight sets or they include drop sets/pause sets/etc.?
Super 💪 👍 Very Helpful 💪 👍 👏 👏 👏 👏 👏 👏
Minimal volume worked wonders for me. More than 3 sets I find I need way more recovery time, and the focus on maximum effort and weight has helped me gain muscle pretty fast.
3 sets per week? Or per workout ?
If 3 sets per workout ….. how many workouts per week ?
Thanks
@@ourclarioncall Per workout. I have a 3 day split so 2 workouts per week I guess. I kind of quit for a week or so first so I could gauge if it worked or not, and started with one set the way Mentzer did it, and built on that.
@@Mr.McWatson yeah I’m doing similar . Newbie in my 40’s.
❤❤Hats off the best advice for Fitness
thanks for new exercise split, I'm having a hard time executing PPL 2x a week
the 5 days split is better
Hey Thanks for this awesome video! I'm 15 and fairly fit. My biceps are good, sine I play competitive tennis, but I'm yet to develop my abs. I'm going to start going to the gym soon. Is there a routine or set of workouts that you recommend I start doing after starting at the gym? Thanks! Stay Flexey! 💪🤣
Love you ❤ iam your big fannn
Hi Jeremy!
Ken from Canada
I've been doing the complete opposite of this for over a year now following the Body By Science and Mike Metzner's methods of focusing on the static hold and slow negative reps. Gained 30lbs of muscle and was thrilled that something with 30 minutes of training once per week did all this to that extent. So at this point I am looking for a fresh approach so I will give it a try ....thx
I have included drop sets ( #3 ) the last 6 months and it has been very effective for me. Cut my time down. I was only doing them on biceps/hammer curls but my gains and strength were the best I've ever had. Going to try more muscle groups now. Tks for the time you spend researching etc and sharing it Jeremy 👍
You do the dropsets without pauses between them? like 10,10,10, pause?
yes. I go down 5 lbs per @@Mr.McWatson
Thanks, might try it for stubborn muscle groups@@robertnatchataha2142
But I can't decrease by 20 % 😭, The weight I have now for example for consentration curls is at 8kg if I go down 20% tha t is 6.4 ( I don't have weights that give me precisely 6.4 so it ends up being 6 kg) then 20 again?? so that is 4.8 kg again I don't have weights to give me accurately 4.8) I have 4 1.25kg, 4 1kgs and 4 2.5kgs including the bar which weighs i think 2 kgs (I only do unilateral exercises) Now what do I do as genuinely I was going down each time with 10% not 20% and trust me I tried and sadly at a certain weight like 4 kgs I DON'T FEEL EVER STRESSED IN MY BICEP. So now what?
Standing dumbbell presses: 10kg (one shoulder first then switch) then it goes to 9 then 8 then done
Bulgarian split squats: 18kg (one leg first) then 16 then 14) I did go to 20% as well here again I DON'T FEEL TIRED OR STRESSED ENOUGH
Hammer curls: I do 7kgs now then 6 then 5 (one arm each) so going down with 20 will be 5.... then 4......
This sucks, I was counting on the 20 % off, but sadly after nearly 8 months of lifting I don't feel like I am at a weights where I can go 20% down and still feel tension and enough stress, unless today I just bump up that 18kg bulgarian to 22? and the standing dumbbell press to 12? and the consentration curls to 9?? and 8 hammer curls?
Please anyone have any ideas?
By the way as you can read I do drop sets, no rest or as little as possible.
And with the bulgarian split squats as of now I can only do I think 12 first set maybe 13 reps (squeezing muscle or try too and go 3 seconds up and 3 seconds lower) but on second set I plummet too just 5 reps?? and then my third I get maybe 4??? Seriously it is annoying to be haunted by that doubt where maybe I am waisting my time all along (8 months ruined)
The same is said for my other exercises although I believe I get very close to 9 reps on all 3 sets (bonus being it feels like it was stressed out, enough I am not sure)
Edit: this is how I structured my workout now:
Bulgarian split squats: Set1: 23kg: four 2.5kg, four 1.25kg, four 1 kg
Set 2: 18kg: four 2.5kg, four 1kg
Set 3: 14kg: four 2.5kg
Standing shoulder presses: set 1: 12kg: four 2.5kg, two 1kg
Set 2: 9kg: four 1.25kg, two 1kg
Set 3: 7kg: four 1.25kg,
Concentration curls: Set1: 10kg: four 2.5kg
Set 2: 8kg: four 1.25 kg, one 1kg
Set 3: 6.5kg: two 1kg, two 1.25
Hammer curls: Set 1: 8kg: four 1.25kg, one 1 kg
Set 2: 6.5kg: two 1kg, two 1.25kg
Set3: 5kg: three 1kg
@@CHAlVlELEOlV Something I Realized when I started again a half year ago, is that I was using too little weight. Maybe that's part of what's going on here? I'd suggest going to 10kg on the first set (if not all) and maybe don't worry about drop sets for now.
If I were in your shoes I'd try raising the weight and using the preacher bench if you have access to one. I use that and overload the first set (I can do 6 max effort and even need to cheat on some), and focus on the negative. I drop to my working weight for 2 more sets, as many as I can which is around 12. Another key is to remember to flex the muscle at the top.
Alternative is putting your back and upper arms against a wall if you don't have the bench. You can also put more weight on and do cheat curls to get the negative, then go to your working weight.
Yet another idea is to do regular curls until exhausted, then just lower your arms and don't release the bar for your break. Wait about 10 second or whatever, then do the same amount of reps, you can't put the bar down until you get them.
The major things in my experience is 1) use slightly more weight than you think you can 2) pause slightly at top and bottom, flex at top 3) focus on the negative! A LOT of strength comes from the negative movement. If your muscles aren't tired dropsets likely aren't helping.
You could also look up Jeff Cavaliere's 21 days to bigger arms video, I found it good at tiring the muscles out
What about multiple dropsets? As in: Set 1->Drop1->Drop2 -> Rest -> Set 2 (same weight as Set 1 again) ->Drop 1 -> Drop 2?
Bro you are awesome... Plz make a video on how to breathe during workout... Bcoz there are lots of confusion.. Some say be natural.. Dr. Say Breath in through nose...breath out through mouth when you go against gravity, etc... Plz clarify this issue.. We have so much trust on you that you will just hammer this topic down.. Thnx buddy...
Hero. Thanks.
@JeremyEthier thanks for ur plans ... I got a question answer me if possible... If we have time to do every one of the 3 programs which shall we choose?
Excellent info! I'm working on my regular work-out schedule, and will implement many of the things mentioned here.
Same
So its back to the mike mentzer training program, high intensity,short burst workouts 3 days a week,same information re packaged again 😊
What is the rep range for the 2 sets per workout days? Probably already answered in the video but I'm at work so I'll check later
dont know if this is a good idea but it seems to work for me, when i do triceps extensions i do normal sets but on the last set after doing all of the reps i can (which is usually the lowest amount out of all of the sets) i start dropping the weight
Small muscle groups can handle and need the volume to grow
Hi Jeremy, how do you think doing sets of dropsets would work? Like a regular set, followed by 2 dropsets then rest and again 2 more times? Would it be meaningless or is it worth the time loss?
Why would you do three drop sets for one exercise? For one drop sets are used to squeeze out any additional reps and serve really as an ender. Secondly, having 3 drop sets which would be the equivalent of six sets goes against the first strategy of minimizing volume due to lack of growth when the number of sets goes up lol
some sort of myoreps are far more interesting than drop set in my experience.
Superset is also great, like you do 1 set of shoulder or chest press, then 1 set of curl, and you rest 1 or 2 minutes, then you repeat 3 times (for example)
Now i can do legs workout, 15-20 set per week to all muscles, 4 sets a week for legs🥰
Amount of sets is relevant to which body part in general , I.e. 10 sets a week for bicep a little more achievable that squats.
Also weak body parts need more work.
Then there is age of the lifter.
someone has been revisiting Mike Mentzer’s method
How do you edit your videos? Fantastic
what is the R, W, E column in the custom workout tracker? Thank you!
Wo this is a very amazing and awesome video bro telling about how to get muscles in half time and keep it up and keep up the great work as always and take care
Keep smiling always
bad bot
Gay bot
reducing volume is natural. when I trained 60 to 70 minutes I ended exhausted every session. finally I figured out to train high intensity for 30 to 40 minutes gave me better results. also I keep energy in the tank for the rest of the day 💪
Does anyone know if diet / protein intake was the same across all groups?
Nxt vid topic-How to grow wrist,fists,fingers;how to thicken them;how to grow bones thicker;how to get bigger wrist,fingers,palm like monster.Plz make video🙏.Also include if IGF-1 can help in these scenerio.
What websites do you get your researches from? Which ines are reliable? What kinds of question do you ask to fine rhis stuff?
I would like to see a video about myo-reps if your looking for ideas
I've tried full body workout with supersets, and take 2-3 min rest between each superset and takes me around 40 min , I hope I am doing it right.
Power
Does this also apply for training to be more explosive through plyometrics or push ups and such? I do understand they serve different purposes (growth vs force exertion) but curious on your thoughts on it!
Well, I find rest between sets is the big time for me. On some exercises I'm no less than 5min. If I just wait 3 minutes vs 5, I definitely loose 2 resp on the end, which are - according to this video, the most important reps.
When you build some app based on your research. Will buy straight away😊
@JeremyEthier some other research claims you will have better results by resting enough time (e.g. 2-3 minutes) between your sets rather than resting less time (e.g. 1 minute), because it means more volume, which means more gains. Is this now rendered obsolete? Or is it still true? But if it is still true, it kinda negates the fact that dropsets would be as efficient as normal sets, since they are basically "normal sets with rest time pushed to the minimum"
Hey bro , please make video for updated workout split lol
Can you please provide a workout routine for teenagers at home only with dumbles for whole body . Please consider my request .
Mike Mentzer has entered the chat
bad training has entered the chat
Hey jeremy, I wanted to know if as an intermediate, doing 16/18 sets per week per muscle group is too much.
so if i want to minimise the set volume i must need to increase the weight per sets to maximize the gains right?
Ring drop sets. Probably the fastest most easily adjustable deloading possible.
Carlin was a genius Really , you can go back for years , to things he’s said, and it’s relevant to now
When dropping weight for the dropsets, do we go down by 20% of the original weight each time or 20% of the previous set? For example, if we do three sets starting at 100 lbs. is it 100/80/60 or 100/80/64?
Why does your 3-day workout plan pdf have 3 sets per exercise when you advocate for 2 sets in the video? Am I missing something here?
In last video you told that If you take more rest between sets, it would only need 2 sets rather than 3 sets. Should I follow that advice or the one you are taking about in this video