So...52 sets PER WEEK is optimal now?
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- Опубліковано 9 лип 2024
- 00:00 Geoff Says Hello
00:30 Getting Into the Study Basics
02:30 1 BUILD up to it
03:45 2 This was essentially a specialization phase
04:40 3 Maybe unsustainable
05:38 4 Variety was used, it wasn’t all squats
07:11 5 Intermediates can Tank
09:06 6 2 RIR is a big gap from failure!
11:41 7 You can probably handle more training than you think
13:00 Story Time (Smolov)
15:00 Conclusions and such
17:00 Grab My Book, It’ll Be Handy
Menno Post:
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Can check the site for full Tables Of Contents of each book. Appreciate the support!
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Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-page/ring-training-for-hypertrophy
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
Can check the site for full Tables Of Contents of each book. Appreciate the support!
I can’t find when this guy started Ive noticed before some video with old dates.
I get it 💯 he’s younger than me but yea him and another guy Alex, I really needed to know these guys are out here.
I’m going pretty hard even a couple videos…. this is how it’s done don’t hurt yourself but start going hard. Start feeling your body, start connecting with it. Look at a marine after a couple weeks of Boot Camp. Those guys are getting like three hours of sleep a night LOL if that just from the shock to their nervous system. Go hard, and try not to flip out on everybody with all the other madness LOL …… burn up some’a that cortisol son 💪🏼
My mind and brain is literally healing…literally.
I feel like I could be and do anything I haven’t felt this way since I was extremely young like a child.
Also I got Huge respect and admiration for Dr. Mike. I’m probably gonna stay a natural for the rest of what I got left on this planet but that dude is straight up.
…..all these guys. If I’m in the comment section they got my vote💯🇺🇸🗽
Awesome Video once again, keep putting them out here and I’ll keep absorbing it Brother.
Thank You.
Hi geoffrey, what do you think about splitting your ravage routine into 8 days? Would that be a good idea if I don't want to do the 6 days straight away?
The inflation in current times is insane, now we see it even in the gym with sets lol
lol
[chokepoint capitalism DOES have weights priced just so - that it pushes u to go gym membership, as a cheaper (right...) alternative. It's disgusting...]
but, lol. i did.
This is the wet dream of a gymcel who wants to speedrun the acquisition of elbow tendinitis.
Grindset enabled
Tendonitis acquired
51 warm up sets with one set to failure
ultimate big brain fence sitter
Exactly this, 100%
Yup, I remember you saying how 45 sets a week didn’t work. Turns out you just needed to add some volume.
jason blaha says hi to you and G4P For live babyboy)
do yu sleep with blahaaaa in a bed?
It's basically a bimodal distribution where 45 gets you 0 gains, but 52 gets you all of them!
I like how he just decided that RF is pointless to respond to and to move on. Very fitting
whats RF
@@randomstuff2848Right Field. Least important - and usually worst - defender on the team.
"Chest puff'd, ego insecure"
From what I've seen, RF just takes L after L.
Not like the guys wrong on that, starting to feel bad for RF at this point, i know it's his own making and all that just wish he would drop the ego, bro be lifting more then we see on the YT.
52 sets of edging sounds about right
Last set to complete failure, what a mess indeed and the pump is insane. 😂😂😂
And you sleep in a gym you rent a bed and accommodation there
At the bottom of study * funding by Gyms of America*- got to keep people coming 😆
called having a homegym, pussy
You mean like the gym is your home. Like a home gym😂
The split screen really works to maintain attn. Nice vid.
If i did 52 sets per week for any bodypart I would straight up be dying from soreness but a specialization phase for something like side delts, rear delts, or even quads would be reasonable
Nah 52 sets is ridiculous no matter the circumstance
Ten sets on biceps, ten sets on triceps, ten sets on fore arm lifts, ten sets on hammer curls, 10 sets Preacher curls, you just did 50 set's
first do your bi curl set then you tricep set to let your bi's rest, then do your fore arm set to let your tri rest, That way the body part you originally used is constantly resting this is the primary point of super setting using one particular muscle within a body group moving onto a different particular muscle within the same body group so that the previous muscle can rest while you continue to target a particular muscle group ( hope you understand lol ), There are plenty of other techniques that you could employ they can help you maximise your volume something to think about the next time you create a programme for your self.
@@highlandsprings5752except that's completely ridiculous as well
@@highlandsprings5752what the hell are you yapping about. Supersetting 50 sets is crazy
Medial deltoid, forearms, calves, etc. I could see training every day upwards of 6-8 sets per day, so I could see hitting 40-50 sets per week on those muscle groups, but daaaang I am not trying to get that much volume for every muscle group every week lol
Enjoying my 10 sets a week 😎
BIG VOLUME at it again! I knew it!!!
They're taking over and we're here for it.
@@GVS we have no choice. We must bow down to the overlords.
Great video. I sort of here at present at my gym workouts. Quad specialist focused.
GVS is the Master💪🏽thanks bro!great video!
22 sets as a low :) That would take me 2 hours not dicking around.
When I first saw this I was like "That's not nearly enough." Then I realized they were talking PER muscle group.
52 per muscle group? They must be light ass sets done to 20 RIR or some BS like that. And who has time for that anyway? If you were to do 52 sets per muscle group per week you're talking at least 520 sets per week depending on how you divide it up. Could be more could be less but that's the middle ground.
Just think about the logistics of that. Even if you're only resting 2 minutes between sets even on big compound movements that's 1,560 minutes (26 hours) per week not even including time for warmup sets. With warmup sets for the number of movements you'd have to do to not get bored consider it an even 30 hours. So you work 40 hours a week. You commute 5 hours per week and spend another 5 hours getting ready for work. You sleep 56 hours per week. And now you workout 30 hours per week. That's 136 hours.
It's even more ridiculous when you look at it on a day to day basis.
You wake up at 5:30 shower, eat, get ready, etc. Leave the house by 7, get to work at 7:30. Get out of work at 4, get home at 4:30 and immediately start making dinner because it's push day. You're done eating at 5 but you need some time to digest. You start your push day which is 78 sets at 5:30. You finish at 9:30 and shower, getting to bed at 9:45 and falling asleep at 10 (if you're lucky). But now you're only getting 7.5 hours of sleep...
Always interesting to see when the clean shaven Geoffrey makes a rare appearance. Great video as always. Thanks! 🙏
The breaking bad reference at the beginning had me rollin 😂 But great video as always Geoff
I get number 7 told to me by my clients all the time after 8-12 weeks or so.
here he is freakied Jasonblaha brother from another mother
SHAVED GEOFFREY RETURNS
I've trained like that before but all sets were taken to failure. That sh*t destroyed me for days and the gains were slow. Then started to experiment with different sets and I found 10-15 sets effective for muscle growth and strength gain for me.
your problem was doing that much volume to failure everytime
This doesnt work that well for every bodypart simultaneously. This is a specialization technique. Taking every body part to 30+ sets a week is going to give you insane fatigue and you are also going to drop most of the intensity in your workouts because its just not possible to do 25sets of quads and then have to walk over and hit biceps while trying to stay fresh. You would be soo burnt out after the quads that the rest of your training that day would be too light or easy to garner actual results.
You do this on 1 or 2 bodyparts you want to see come up. You also should dial back the volume slightly on other lifts for that mesocycle while doing this because like I said, there is no point in doing all those sets if you are too tired to do them effectively.
@@munithekid3496 yes thats why I decided to reduce the volume. It enabled me to recover more plus I have improved my diet alot.
@@BigronnieTriceps yes at first it was very tough but in time your body adopts to it little bit depending on how you eat. But also I was much smaller back then so I wasn't that strong so I didn't train that heavy relative to now. I couldn't imagine doing it right now for sure taking all those sets to failure will make impossible to recover even for a whole week and I would end up losing muscle long term. So I wouldn't recommend it but I see alot of people doing it still in the gym. Some crazy mfs😂
thats nice to hear @@samuelkebede585
You earned a thumbs up in the first 15 seconds sir.
u are the awesomest
Those movie/series clips always catch me off-guard.
I love the comedy in these videos man, hope it never changes
When’s your third program coming out? You said a while back you had a third one coming out and I’m checking the app every time I train to see if it’s up yet.
👍🏽🏋🏽♂️💪🏽💯🔥 volume all day every day is 🤴🏽👑🫅🏽
2 sets of RDLs twice a week is high volume for me
Literally 😂 ... I tried 3 and goddamn the soreness didn't go away(did 1 RIR always).
@@visheshdeepgautam I do them snatch grip and 2 RIR. 2 sets a week is enough for me.
@@anonymousman4419 🦾✅
Been doing exclusively that for hinging and progress hasn't stalled for about 10 months
@@visheshdeepgautam Try doing what GVS does for hamstrings
52 sets per week sounds like a quick one way ticket to a bad case of tendonitis and long painful recovery between workouts.
I’m all for increasing training volume while keeping intensity as high as reasonably able, but going too overboard on either end might actually reduce your gains while increasing risk of injury.
I've had unilateral bicep tendonitis as a result of training biceps "6 days a week" with high volume and no buildup whatsoever and it's not fun at all! High volume, high intensity might not be for everyone (especially newbies), even with an adequate amount of recovery time
@@devamjani9423 Sorry to hear about your tendonitis injury and hope you recover from it soon. I’ve dealt with biceps tendonitis a couple times in the past due to increasing my training frequency and volume too much too quickly, which was a very valuable lesson learned that I now pass on to any that will listen. Took about 6 months of physical therapy and laying off training biceps & back to fully recover each time…..
Unfortunately tendonitis is a very real and common issue when people overtrain in the gym, and it also can commonly occur when you make increases to training intensity, volume, and/or frequency too rapidly. If you don’t take it seriously, it can potentially become a chronic issue that plagues you for many long years to come.
My thoughts exactly. I think to an extent, the more volume you can do the faster you’ll grow, but the problem is you’ll also likely get overuse injuries like you said. I’ve gotten plenty from overdoing it on the volume. Made great gains, but also made great tendon overuse gains 😅
@@dusan78 😂 touché
Maximize the intensity, minimize the volume to 1 set and 4 to 6 exercises per session and reduce the frequency by training every 4 to 7 days.
Also something to consider is, 52 sets per one muscle could be fine to recover from, but for the entire body? Have fun with that lol
Well u would have to prove systemic fatigue exists apart from cases where you are undereating for that to be a real issue
I was doing about 50 sets per muscle a few years ago was getting sick every 3 weeks feeling like overtraining and cold symptoms but then after a about a week off would feel better and stronger
this would be a dumb idea to do for all your bodyparts at once. This is meant for specialization. Training everything around 50 sets a week means theres no way your intensity was as high as it could be. Thats absolutely the definition of junk volume. Sacrificing intensity for volume is fine up to a point, but 50 sets of chest a week ON TOP of doing it for everything else absolutely means the fatigue is going to build up and you are going to be dropping the weight on the bar, making it less effective then just doing less sets.
@@BigronnieTriceps Benched 355, 240 ohp, 500 squat, 585 dead when I was doing that. it was up to 40 more like but probably closer to 36. I train very hard, to failure- you can watch my older long form videos. I was training so hard I said I was getting Ill. I do much less now like 16 sets per week per. I was getting good results in strength and size.
This “feel tired” kind of question is very interesting to say the least. Once an old lady in the gym asked me if I wasn’t having an episode due to gasping for air after a set of superheavy RDLs. She was probably afraid of going that hard…
Outro is oddly infectious
I usually go to failure on everything but i think im gonna back down a little bit because i feel like i dont recover all that well for lower body, especially going to failure on squats its been making me very tired and sleepy and the soreness is unbereable
For about one year now I‘ve been running high volume for my arms. Roughly 50 sets weekly for tris and 40 for biceps. Since then my arms developed from being my weakest body part to arguably my strongest. I do however reduce the volume when I „don’t feel it“ for one or two days.
What was the measurement increase?
@@deathbleu5741 15 inches to 15 inches with elbow tendinitis
Looking like Barry Keoghan doing those cable curls.
You are doing 20kg DB preacher curl
And here i do that weight for DB Overhead Press.
You are very strong.
I’ve dialed it down to 3 sets per exercise and that feels good. More incentive to go all out, and cuts back on a bit of junk volume
Video about POWER SHRUGS please
no way am doing even 20 sets per week, studies apart, using my brain tells me is just too much
Failure on bench with a spotter is tough af. I like going 1 rir with a spotter. Occasionally hitting that last one you can't get.
You can go to failure on dumbbell bench or machine presses much more safely, save a rep on barbell press as a rule of thumb.
The real new 52
12:05 old peak GVS humor kicks in
I'm over here getting crushed every week with 9-11 sets for quads 😅 but hey, it works for me.
You sir are my mate now
The key is to slowly increase your work capacity so your muscles but mainly your tendons can handle it. You could theoretically adapt to 100 sets per muscle group a week at an rpe 9-10. You’d have to take rest days inbetwen more often initially but you’ll be able to adapt. You’ll get lean as well it’d be perfect for body recomposition. I’d stay at over 2g per kg of body weight for protein if you were up there. You can get gains at much lower volume at even 1g per kg even if it’s not ideal. You’d be able to increase protein synthesis and allow your body to use 300-500g protein per day.
You’d get steroid like results in the long run but I don’t know anyone who trains like that.
Everyone who has covered this since that video over at RP has came out has missed the fact that they recommend this for specialization periods and nothing else.
Memes and metaphors on point. M&M = 8.7/10
I see youre doing overrhead cable tricep extensions often like at 5:05. I love this exercise but whenever I do any serious weight and/or volume on it, my tricep tendon at the elbow starts to feel like its on fire. what do?
Do high rep low weight pushdowns as a warm up
I've been struggling with Biceps for as long as I lifted until I started to increase the sets by 3 times what I previously did
What did you go up to?
@@JC-hk5zyhe went to 300 weekly sets
@@JC-hk5zy over 9000
@@JC-hk5zy3
Arms definitely benefit from “more volume than you think” The largest my biceps and forearms were, were from years of working for Moving Companies, and they were getting a workout 6 days a week (I was young, so I got the heavier duties). Dudes in jail/prison that workout twice a day, every day, AND eat like total shit with probably not enough protein, often get massive arms too.
I do 52 sets of hard rest between workouts 😎💪
link to study ?
I do nine sets of quads a week, and 25 on chest and the gains on each muscle group is roughly similar. It's really depends on genetics and the individual muscle groups themselves.
Same here
I see people doing insane leg volume though, and recover from it. Also their legs grow slower than mine and I sometimes do 5 sets of quads a week
The measurements in the paper were misleading. It was the sum of increase in multiple areas. All added up. Kinda inflates the number for the uninformed.
For a relative beginner, do you think it makes sense to train to failure on any sets? And if so which ones?
Probably machines and isolations...tough to give exact blanket recommendations though.
Mitchell hooper said this “shoulder stability during the overhead exercise.
“Elevated scapula - bring your AC joint to your ear. And actively stabilize the shoulder. Actively squeeze everything around the shoulder. Keep it protected.” On a article called breaking muscle
Do you squee the back and the shoulder when overhead press any tips on getting stronger rotate cuff
I don't focus on squeezing anything in particular apart from maybe my core/glutes. I don't think what he wrote is needed, but try it out and see if it feels good.
7 is so true for me. I got no job I train like 6/7 days a week for 1 hour, before I tried 2 hours a day but wasn’t possible
Yeah, short term specialization maybe
Hey Geoffrey, is it also possible to purchase your book as a paperback?
thoughts on bald omni man programs on boostcamp?
Only time when I increase volume is when I've plateaued for 2 or 3 weeks straight, I would do one extra set, then next week I break through that plateau, if I keep doing progress why would I add more work, more fatigue and more time to the gym?
Can someone just do a freakin volume ramping study with the same average sets for the phasr but differences in starting and ending volume?
What are your thoughts on the Oofy Doofy Theory? Video response please.
If you just increase the contrast of the video before exporting it ......your video quality will go through the roof !! Thank me later🫷
Alright, Geoff, 52sets to bring up ur calves let's gooo
lmao i did try add 2 more set on squat last week, i do move like that for 2 days ahaha. just wonder anyone of you doing more set make you harder to sleep? everytime i try did more set that day, i cant sleep at night lol.
Hey do you have a video based on a good optimal split that trains the full body each week? This is the aspect I struggle with the most, I always suck st programming my routine.
I have a few videos on training splits, can check full body, push pull legs, upper lower...books also go into far more details, that's where I put most of the finer points of programming.
52 sets of quads is brutal especially going rpe 8-10 I wouldn’t be able to handle that
I doubt most people could
@@curgunner And they shouldn't
The study had me at "these data." Say that, and you're automatically an expert
I made better strength progression with 4-8 sets on some bodyparts a week so this is insane to me lmfao
The problem with these studies is they don’t control for how reps and sets are performed. True balls out failure with the set lasting 45 seconds to 90 seconds where you have literally nothing left in you for another concentric rep is vastly different from 2 RIR where the subject just feels a slight burn and quits. Of course done that way you’ll need a shitload of volume to come near the inroad of the other way I described.
Big volume. Has. 0:33 Got you. Too. I seam to be. There myself at present. Intense most days. Some days. I back off.
For the algorithm
Fuck it! Let’s go 100 sets. lol 🤝💪🏿
The only reason i watch this guy, is cause he makes my workout faces seem normal (they aren't) the amount of times ive been made fun of by my brothers in the gym. Just laughing hysterically at me while im dying on a machine.
I do not know what to say here. 52 sets, that is insane.
Man I'd fry my nervous system and get sick if I did that much volume for quads
Response video to Revival Fitnes?
So if we say 30 - 40 sets per week for a muscle, do we count the back as a whole muscle or what ?
👍👍👍
100th like! 🎉
Is biking 5-7 miles 5 times a week after workout to mich cardio?
If you're aiming to build muscle, this is overkill on cardio. If you're aiming to get really good at cycling, continue as you are.
Yo Joffrey, do you know like 2k+ alphabet characters? I’m trying to get motivated to learn Vietnamese which is probably a lot easier, but i was just curious if you have become literate in Chinese too
I can probably read ~3-4k or so.
team 3d alpha was right all along
High volume high frequency is key
More volume = more Gains coath
Hey Geoff do you think that You Have Compensate with volume for inferior exercise selection like Dumbell Laterals vs. Cable Laterals and Front squats vs. Machine Squats and Pushups vs. A Chest Machine and if there is any other way to compensate for "suboptimal" exercises I would love to do them but my equipment is limited
Paul Carter counted out the amount of effective reps from that study and it came out to be around 7 sets to failure
Pls more info
dont forget the part where he cried in his comment sections and blocked 15 of his followers half way through
Geoff - if you were doing 4 sets of a single joint movement, and you had to choose between all 4 to failure vs 3 with 1-2RIR then the final one past failure…which you picking?
Probably all to failure.
@@GVS I had a feeling you’d say that 😅
Is it normal to get constantly weaker on db Bench press while cutting?
depends how fast you are cutting and how much you are cutting; someone very overweight losing strength with fat is normal but if you're like 17-20% body fat going to 12-14% reasonably you shouldn't be losing TOO much
@@ronihalabi my 10 Rep max actual at 86kg was with 102 kg my 14 15rm
why are u not a fan of deloads ? I think its necessary
The point is why do 52 sets with 2 reps in reserve for each ser when you can do less then half of that with more intensity and get better results and also be ablo to focus on other muscles ?
Also i think this is double retarded for quads which generaly dont need much volume to grow and tend to grow really fast
Algo
I’ve always figured everyone does the most volume to a muscle they can until it takes more than a few days for it to recover
There are many ways to train and if you like training that way I'm sure it works. More volume or less it's all good. You have to FIND the right volume that you enjoy doing. More can't hurt and less works as long as you go to failure. Thats my 2 cents brother!
@@larryb4598 More can hurt. Most injuries are over use injuries (too much volume).
Are you 80 years old?@@MathiasMartinWR
bring the beard back
so bro's were right ... again LOL
Volume, hypertrophy to failure, protein, and creatine .. got it
Oh dear "Dr." Israetel's do 500 sets a week.....
I will stay with my 9-12 per muscle group (12 for the major groups), and 3 sets of 3x5-6 for the big lifts like Squats and DLs. I will go 3x6-10 for bench (both Incl/flat), and for most other isolation exercises I will stay within the 8-15. My shoulders would just leave if I tried this shite....
looking bulked
I heard a couple of things about this study 1) the people doing it had 5 years lifting experience on average but they were weak, so basically they have no idea how to train 2) they were so bad at judging how far from failure they were that they were as much as 8 reps from failure when they thought they were 2 reps from failure. So overall the study was saying 'For weak idiots who don't know how to do a proper set, adding additional volume actually gets them some results - results that they should have achieved within the first 6 months of training but didn't because they are so far from true failure on each set'. This is why 'evidence-based' is such a load of hot air a lot of the time.
I pictured some Tom Platz looking beast screaming his lungs out and surrounded by scientists in lab coats silently taking notes.
I do maybe 15 sets on a few things, but 9-12 on most. I’m a slacker.
Big Volume took my grandpa's land.