If you want to MAXIMIZE your progress in the gym and show the iron who's the boss, grab a copy of my book! It's the only way I make anything back from the hours I put into these videos as well, so it's very much appreciated! 👊👊👊 www.verityfit.com/product-page/sweat
@@nicholasingratta423 I just personally have less interest in it. If I don't have interest in a topic it just never gets edited (that process takes 5-10 hours or more of screen time) so I don't bother.
And all types of volume are bad. Junk volume doesnt stimulate anything, Intense volume stimulates growth but it also breaks down muscle so you have to do as little volume as possible but keep it intense for maximum stimulation with minimum damage. That means youll recover quicker and the growth process can start earlier
My legs grew from 4 sets of squats per week for a long while, just doing 1 set to absolute failure then doing 3 more sets with -1 -2 -3 reps each. Strength went from 115kg squat to 165kg in 2 months time. Good times but does come with pain and suffering 😂
I believe volume & intensity are equally important if both are used properly, as you did a great job explaining. It’s the level of Effort Intensity that matters most at moderate to higher volume to get the best results in muscle hypertrophy, which in simple terms means pushing to as close to failure as possible in the working sets. There’s definitely much more nuance here than just this single topic, and I’m glad you’re going to cover it further. Ironically I’ve been working on a video diving into the same exact topic for a while now, & I think our perspectives are very similar, but the way we explain it & our overall approach may have some interesting differences that will only help give further perspective on this very important topic. Great video Geoffrey! 💪
Like Eric Helms says, it isn’t just about volume, it’s about VOLUME OF WHAT. If you do one set to failure you will stimulate some growth. If you do 30 sets nowhere near failure you stimulate no growth. So you need to make sure you are training to or near failure first, then you do as much as you can depending on your recovery.
This x1000 You first need to make sure you are training hard, then you do as much of it as you can. If you can only tolerate one super hard set per session then so be it. But doing tons of junk volume is not going to get you anywhere.
Yes, focusing on EFFORT per set first is the best way, and scaling up (or down) VOLUME as needed works well. Focusing on VOLUME first then trying to scale up EFFORT just doesn't work in my experience. Someone has to learn to push hard and that's not easy to do when you have 5 more working sets afterwards.
@@GVS Would the most time-efficient method then be to go to near failure on each set, decreasing the load on each subsequent set as needed to ensure completion of the remaining sets and reps?
That's always been my approach and the one I find most optimal for making gains. Ie ALWAYS prioritise intensity, but then with that try and do as much volume with that intensity without compromising recovery and you'll find that sweet spot
This explains why so many people claim high volume is best, because they train with low effort and stop their sets when it starts to get hard. They get better results doing high volume because doing 20 half assed sets is better than doing 10 half assed sets. It’s a very inefficient way to train but you will get some results training really low effort for lots of sets.
Damn man, I'm currently reading "Hypertrophy" from Chris Beardsley, I have read the part on the 5 reps (on average) during which you recruit the high threshold motor units last Sunday so I was pretty sure by reading the title that it would be close to it. You did not disappoint !
@@inanakbal5412 it doesen’t matter! You getting stronger over time for sure! Maybe sometimes you a bit weaker but over all you make definitely progress.
You killed it with this one. Mike Isratel and team call this "junk volume"...essentially most of the fatigue for none of the progress. Knowing that so many people are in this territory (I certainly was), some things I can suggest to test this idea and move forward: - Take your last set to failure, to keep yourself honest about your RIR estimates, or at least to test the idea that you might be underestimating. - Don't even consider stopping a set until the weight slows down. Use the difference between that and the first point on bigger muscles to get a decent estimate of RIR. - Train your smaller muscles to failure as a starting point (e.g. biceps, triceps, delts, calves, forearms). You're not going to pay a high fatigue penalty for working small muscles hard. I'm 49, and fatigue is a significant limitation I have with training. It's helped a lot to think about training efficiently and effectively rather than training exhaustively.
I used to fall into the trap is following RP Strength’s volume recommendations (as a beginner/early intermediate btw) and my workouts would take forever and the effort had to be decreased. Geoff’s books w/ Rep/set modifications which are converted to sets has helped a) speed up my workouts and b) led to more intensity and thus progress. If I laid out actual volume, I’d say I average 10-15 sets/muscle (maybe more if we count indirect volume) so not crazy high but also not a minimalist program I’m team intensity for the win 💪🏼
I agree, I fell for the RP trap as well and after experimenting around 10 hard sets per week per muscle is where I get the best results. 15 would be very hard but doable, 20+ sets like RP recommends is just ridiculous and only doable if you are half assing your sets (which they do from looking at their training footage).
@@travishowrish4711 20 sets per muscle group per week, to failure, is actually doable. If you train 3 times a week it means 6/7 sets per workout, to failure, it doesn't seem that far fetched to me. I wouldn't say it's the best approach but it is doable, especially for muscles like the lats/traps.
@@travishowrish4711 RP recommends slowing adding volume assuming you are recovering and getting stronger week to week. You dont decrease intensity while you add volume.
@@quickmax4648 MRV = Maximum Recoverable Volume: MRV depends highly on the number of sessions per week. With 2 sessions, the average intermediate MRV for back might be around 20 sets per week. With three sessions, it’s closer to 25 sets per week. With 4 sessions, it’s around 30 sets, and with 5 or 6 weekly sessions, it might be as high as 35 sets per week in many cases. Especially those who are both well trained and still relatively light can often handle pretty high volumes. Literally taken from the RP website. They recommend going from MEV (minimum effective volume) to MRV (maximum recoverable volume) over the course of a mesocycle. I agree though that saying that RP recommends doing over 20 sets per week is misleading, they only recommend this for certain muscle groups for the last few weeks of a meso. If you average the volume per week for the whole meso it's closer to 12/15 sets.
Paul has good information but he blocks anyone who critiques or. disagrees with him in the slightest. Smart guy with tons of experience but needs to check his ego and learn to handle criticism better.
@@GVS Hahah that is pretty sad. Some people these days can't handle anything. Sometimes disagreements can help you learn from the other perspective. I actually prefer a good discussion over only seeing yes men everywhere.
I've been making steady progress with a low-volume, high-intemsity regimen. One heavy set per exercise to agonizing failure with drop sets tacked on. So far, so good.
People say volume makes all the difference but they don't highlight the fact that's only when the effort is equated. For example, I've been working on my chin-ups lately. I always go 0-1 rir (if I feel the last one would be a looong grinder, I'll end the set) on every single set so I'm virtually getting close to maximal motor unit recruitment. I know I'm progressing when the same effort gives me more total reps and sets or when matching my previous workout's total reps / sets doesn't beat me up as bad. This is actually quite a simple way to train but as we know many people don't know how to push a set to failure.
You’ve truly changed the way I approach training now and really inspired me a lot to do reasonably higher volume and really put my effort into each and every set that I do. Intensity and volume are two of the key factors along with progressive overload for growth and they complement each other quite well and combining them appropriately is the key to long term success. I’ve learned it’s not either intensity or volume but both and they both can be done along with each other as we’re definitely more strong and resilient than we think. It’s about doing lots of high quality and high effort work over the course of time that matters or so to say high volume with high quality and effort. I’m deeply grateful to you for making me realise that. Thank you! I appreciate the helpful videos and the advice on an intense mindset so much. Absolutely phenomenal work. Keep being incredible! 🙏👍💪 High Volume 🤝 High Intensity
I fell for the Mike Israetel hype train and bought the RP physique template a few years ago. The routine puts so much emphasis on volume, it has you starting with low volume and low intensity, and ramping up the volume as the mesocycle goes on. So you start out literally stimulating nothing, then as the routine progresses it just adds more and more junk volume. Absolutely awful waste of money and I feel sorry for anyone that falls for this charlatan that hides behind the illusion of being science based. Volume is massively overrated and it’s much better to work very hard on just a few sets.
Those. Early RP programs def have crazy volumes, but if you adjust with the autoregulating metrics he talks about, then the volume doesn't increase at all when you don't need it. Never ran the program myself just looked at a few of them. But filling in the rating seemed to be the trickiest part.
@@diegorecuay2852 It doesn't take much courage to shout baseless accusations into the internet. Mike's templates start at around 3 RIR. I wouldn't call that low intensity. He likes to ramp up volume after a deload. But you need to do this autoregulatory. With all the proxies ( soreness, pump, weakness, performance,.. ) he describes. If you undershoot RIR and just add volume and don't take into account certain signals. Ofc your training is going to suck. That is your mistake not the template. Btw I'm more off a Helms/Menno proponent. So I don't implement Mike's style. Neither a fanboy. But this comment is just a misrepresentation of him.
straight up intensity triggers growth far better..when on the lower volume side you do concentrate on making sure these heavy reps count. i find adding some volume bit by bit helped progress easier at the exercices that are the heavy hitters that get good results with high intensity. for example adding preacher curls to progess on your ez bar curl helps. leg curls and RDLs help deadlifts, close grip bench for flat bench, etc as long as you track progression on your "volume" exercises too. also training cycles where volume ramps up onver 6, 9 even 12 months works well before a reset when you feel you might be getting into junk volume territory or you begin to sand bag on exercises just to do your extra volume
Good content and editing :). Speaking from personal experience, doing higher volume as a beginner was really helpful, because it gives you more opportunity for practice and technique improvements. Also there is a higher chance for a beginner to quit training altogether if the intensity is too high from the start. As you become better at the movements you should definitely include higher intensity. You should probably have both higher intensity and low intensity but high volume workouts as part of your program.
A good approach Ive found at times of accumulating both volume (number of reps near failure per exercise) and intensity is doing 1 ladder set per exercise followed by one standard set. so the ladder set would be 1 rep, 2 seconds rest, 2 reps 3 seconds rest, 3 reps 4 seconds rest up to failure, which might be for example 8 reps. then rest 8 seconds and do 7 reps, rest 7 seconds, do 6 reps etc all the way back down to 1 rep. the whole ladder (up and down) i could as one set, effectively the same as rest pause or myo reps. then after a couple minutes rest ill do one straight set to technical failure and thats two sets done. Both hard and fun and have seen good result also doing this every exercise in a workout. 1 pro is that it acts as a good warm up as you move up the reps slowly so even with a relatively heavy weight youll find your warming up as you go as opposed to jumping right into a set of 10 for example. 1 con is that progression can seem more daunting/slow as as if say you fail on the 8th rep its not as easy as pushing for rep 9 as to get 9 effectively means you're resting 10 seconds then having to perform 9 more total reps instead of of coming back down the ladder and performing 7, so progress is done in slower increments but still there and feels much harder (but then you're also making more progress in effective reps so it balances out) it's why i also like to do a straight set after so as to make progression on that one straight set easier inbetween
I was thinking about this a while ago. My warm up sets are usually 8-6 RIR, theres people that actually lift like this for their main sets. Also to get technical. My EZ-bar curl 1RM is 100 lbs, so 8 RIR is if I curled 60 lbs for 12 reps. Thats not gonna do anything.
Great vid GVS! I'm following the step loading novice program from Alex Bromley's PEAK Strength, so all my strength work is done with plus sets. So I'm getting ONE main movement set a day to technical failure. However, he encourages accessory work be done closer to failure due to its lower fatiguing effect. I love coming in, doing my measured strength work, then just blasting my accessories where I aim for a rep target. If I overshoot then I increase the weight and vice versa. Has worked wonders for me so I'm glad I'm getting all those "effective reps" in.
This is the single most important lesson in hypertrophy training (that I wish I had learned 20 years ago). Intensity is king. Really. Seriously. If you don't know this yet, I guarantee you are very far from your genetic potential.
Whoa brother! Are you telling me my 50 reps sets of bicep curls are killing my gains? 😮 Great video though. With maxing out like an idiot when I was younger I don't feel like I can load up as much anymore so I do more reps but I'll definitely keep in mind I still have to get close to or reach failure while doing so
I had to learn this too. I was doing too many reps (sometimes over 40)….saw a big difference when I lowered the reps and focused on higher weight and slower reps. Making way better gains now 🤩
The problem here is that we don’t have enough natural elite lifters to use as examples but my theory is that intensity becomes more important the more advanced you become. I also think the method of intensity matters hence why you have people who only do stuff like reps of 10-12 swearing they trained for 10+ years and get better gains from going to failure 24/7 with 15+ sets per muscle a week. It seems as if once you get in 5-7 quality years of training and you’re still doing 3 sets of 10-12 with 12-15 sets per muscle a week that you stagnate Where as people who lift do some reps in the 85-100% zone make faster progression and I’m not talking about just increasing strength in 2 months from adapting to heavy weight. I’m talking long term. Will Tennyson and Jesse James West have been my go to examples of this so far. Will did a clean 330 touch and go bench 7 months ago. In his last maxing out vid he struggled to put up 325 saying he had been out of the gym for a couple weeks. That’s fair but it’s also clearly showing he hadn’t made much progress to begin with. Still hasn’t updated his bench. Jesse did 340 touch and go then about 4 months later showed 345 which on paper would be good progression but not really bc when he did that 340 he was stuck on a j hook for a few seconds and the 345 was more of a grind. He probably could already have 345 back when he did 340. So basically neither have moved at all when it comes to upper body far as we see. Jesse actually seems to overtrain a bit he does more like 20 sets a week. Sometimes it’s tricky to count sets bc it’s obviously really more about muscle activation than say just counting 3 sets of a cable fly as equal to 3 sets of benching or weighted push ups or dips. I count stuff as full, half, and partial sets and add it up Then there’s the whole variation/conjugate aspect that could extend the gains you make before needing to increase intensity. Will Tennyson just back squat PRed from 365 for 5 to 8 (really more like at least 9 bc he did 2 sets of 8 which would be impossible if the first set was 100%) in a couple months. He doesn’t do conjugate just got lucky with deciding to do more volume and doing new variations, he ditched the barbell squat completely the last couple months
I have used 10x10 protocol when coming back into the gym after a significant break. Starting light, the first set usually isn't 10 reps, it's an AMRAP. If I go beyond 20 reps, I bump up the weight. The next 9 sets of 10 get closer to proximity to failure. If I don't reach failure on my last set, next week, I bump up the weight. In that study, they allowed the participants to take as much rest between sets as they wanted (as long as they completed the workout within 2 hours) AND they decreased the load to constantly match approximate 60% 1RM. No wonder they had negligible results.
when i started out, i heard ''you MUST train to failure'' and ''Volume is the primary driver for hypertrophy'' so i thought, okay if i want big legs (like tom platz ik xD that whas what i thought) i must do both. 8 sets of squats, 8-15 reps (depending on the weight ya know) (to failure -_- (as in i had trouble walking for days due to soreness, and i couldn't squat anymore)) lots of leg extension and leg curls. then on the other leg day... this is fuckiing ridiculous: 8 sets of deadlifts... for 8-10 reps... not to failure at least, but still. suprisingly did not get injured. Also learned that that was too much, wayyy too much so i reduced it after like a month.. maybe a month and a half
HIT fans could come here and say that their method is the solution. I was a fan until today. HIT is an eccentric-movement focused training. For naturals at least, the more important movement is concentric. Eccentric movement seems to do some bad stuff to the muscle.
I mean intensity x time (I.e volume) is most likely what leads to hypertrophy. As the requirement of motor untis themselves isn't what drives hypertrophy because light load ballistic movements do recruit all motor units, but don't result in hypertrophy. We know they 2-3 sets of under 4 rir equals 1 set taken to failure, which in turn equals like 1.3 sets taken to 2-3 rir. We've seen from Schoenfeld that 3x10 with your 10 rep max produces the same gains as 7x3 with your 3 rep max. Now the 7x3 group did more sets, but when equated for time, they spent 63 seconds in the high intensity range. While the 3x10 group (taking into account the previous Information we have) spent 54 seconds in the high intensity range. In other words, the force velocity principle applies, and both groups spent nearly equal amounts of time producing equal ammount of mechanical tension. This also explains why sets of singles and doubles is so inefficient for hypertrophy. Although your velocity might be slower, it's not that much slower than a set of 5's when looking at a pet set basis. So if you were to do a 10 sets with your one rep max, we'll that would still equate to less time under mechanical tension as something like 3x10.
I work out 3 days a week (chest and arms, legs, back and shoulders). I hit 3-6sets per body part per week. I still gain muscle but it’s nothing ridiculous. I just don’t have time to be in the gym 6 days a week like I used to
Good method in my opinion: try low volume, like just 4 sets per exercise, try 8,8,8,8 with a heavy weight, did you reach 8 reps on every set? Time to increase weight. Then it may be 8,7,6,6 try to work this to 8,8,8,8 again. Repeat 🔁 and it can not be bad to switch between exercises.
Hi Geoffrey you’re my favorite fitness UA-camr could you please do a full video on Muscle Soreness? When is it good? When is it bad? Is it necessary? I’m on a 4 day/week Upper Lower Split and I don’t know if not being sore is a good or a bad thing in my case. Thanks!
Soreness is usually an indicator of you doing something new and your muscle not being used to that. It is not an indicator of muscle gain. Even with the best program, your muscles will get used to it after a few sessions and stop being sore.
I recent change the training I do a couple week ago I saw this on tnation eternal warrior plan it basic full body X3 per week it intensity but short it only take about 45 min each train session. Good plan so far. Must lift intense but it short I no have time to be in gym all day! Geez! 🙄 I just start this plan hoping this will be the change I need. But I see more going toward intense and short rather than long and easy. I think this will be the better path in long run. Let's find out if I get better gain rather than 2 hour workout with too much volume!
13:30 Rectangle biceps looking good. Never thought about bicep insertions looking from above before. Progression def top priority. Whether its reps, sets, weights. Size very noticable when thats the intent. But do it slow as sensei NH sez. I'm combining that info with tidbit from a doctor years ago, that ligaments take nearly a year to have significant strength increase. Slow weight added on bar plays into letting the structure catch up.
Fellow McNugget here. Do you think Full body split is superior for advanced trainees given that the time for muscle protein synthesis ends close to 48 hours (if you're advanced), meaning that they should stimulate their muscles more than 2x a week to get more muscle growth opportunities?
Research shows that as long as volume is equated it doesn't matter, but usually at least 2x a week frequency allows for better distribution of that volume.
@@GVS but practically volume isn't equated, right? Like I get more rest if, let's say, I do hammer curls after barbell curl and hence I can perform on them better compared to putting them in single session?
more is not better. that includes stimulating reps. the whole point of training is to stimulate growth with the least amount of fatigue so that you can recover and then grow as fast as possible so that you can train again as soon as possible and repeat the whole stimulate-compensate-supercompensate cycle. if more was better doing 100 sets to failure every day all of us would look like mr O. more is better means more is better, so if 3 sets to failure was good 20 would be even better and 100 even better. as we know that is not the case.
Agree with what you're saying, but after a certain point "intensity" is not viable For example, okay great you know how to push to 0 to 2 rir on every set. Great. Now what else? You're not gonna grow from just 4 sets to failure a week, atleast not optimally. Imo volume is more important. But you always have to apply all these variables to get optimal results. You cant solely rely on intensity, or volume, or exercise selection. They are all have some importantance(obviously some more then other). But ye, jus wanted to add that. Great videoooo Edit- keep in mind, if your not close to failure on most sets, you can't maximise volume anyway. For example, you will have more volume doing 3 sets of 10 with 1 to 2 rir then 3 sets of 5 at 4 to 5 rir, otherwise you would need to double the sets to match volume.
I like to do kinda high volume (normally 3 exercisies 4 sets 5-15 reps for every muscle group 2x a week) but i always try to go at least 7-8 rpe, in compounds like the bench and the deadlift i always go until i cant do it anymore (in the squat i have a bit of trouble but i always go to 8-9 rpe) and i feel like that is the best for me, pushing yourself close to failure is mostly what matters more
2:27 So then wouldn't the most time-efficient (0 junk volume) program take each set to near failure (decreasing the load as-needed on each subsequent set to stay in your target rep range)?
Hey GVS, great channel, very instructive and informative. I have 2 important questions about the most important topic of going to failure. How do you define failure? How do you define going beyond failure? Thanks!
I've done vids on this. Usually technical failure is best. There are many ways to go beyond failure. I'd grab a copy of my book it has an entire chapter on that.
If a person tells you that he got "5 reps more" and is beginner/novice, you can throw that data away, is useless, they could have gotten from 3-15 RIR and have no clue. I learned quickly when I was a beginner that in most exercises I could do 5 more and then 5 MORE, but in others failure hit me like a truck in the next fucking rep and no matter how hard I grind the bar didn't move an inch.
It kinda makes me think all those programs where they say 4x8 or 4x10 or 4x12, etc. are bs because if you can go for same let's say 12 reps in your fourth set you most definitely held back more in first 3 sets? I always go all out on last set but usually 1-3 sets are the same amount of reps. Should I push harder from the very first set and as a result do less reps every set? (I keep 12 rep range on almost every exercise)
That's why I don't like the theory that says you can grow as long you increase the volume (reps x weight) everytime you lift. Right now I can bench 8 reps with 65lbs dumbbells or 12 reps with 60lbs dumbbells, obviously the latter has a lot more volume, but the former is a lot more intense for me and I feel is better for growth
If you are getting close to failure but have too many RIR and feel you cant make it, throw a few extra pounds on the bar and rest 20 seconds, then keep going.
Hi Geoff, could you make a video about whey vs casein? I recently encountered a sales guy in a supplement store, and he told me that casein was just a fad and that "newest research" shows that you don't need any other protein but whey. Ehhh... gotta love those sales wisemen.
Hey I went through your book as well as your UA-cam channel and I didn't see a definition for "mechanical tension". I've been seeing a lot of people say that this is the main driver of hypertrophy but not sure what the definition is. Would love it if you did a video on what the definition of mechanical tension and how to maximize it. This video kind of gets into it. but the definition isn't clear. Since I have a home gym I feel like doing 95% of my 1RM on the squat (all sets 2-0 RIR) 30 times spread throughout the 16 hours I'm awake would have way more mechanical tension than 3 sets of 10. I wonder if anyone has tried this
From personal experience I find that you need both elements to provide optimal growth. It's likely why over my years of training with trial and error, I've personally found Power Bodybuilding to give me optimal results.
You may not be blocked by Paul, Instagram just really hates him, so it limits functionality for him. He cannot DM anyone, and maybe insta clocks promotion for him, probably people not subscribed cannot see his posts. Or maybe you are blocked, he likes to do that randomly, which is sad
If you want to MAXIMIZE your progress in the gym and show the iron who's the boss, grab a copy of my book! It's the only way I make anything back from the hours I put into these videos as well, so it's very much appreciated! 👊👊👊
www.verityfit.com/product-page/sweat
Grabbed a copy -- I figured after watching 100+ of your videos, it was only fair.
@@andrewlittle3057 I appreciate it, and enjoy it! :)
@@GVS what if i used Hungarian oak for my triceps and chest.Kindly advice
Off topic just wondering why you don’t do many videos on nutrition ?
@@nicholasingratta423 I just personally have less interest in it. If I don't have interest in a topic it just never gets edited (that process takes 5-10 hours or more of screen time) so I don't bother.
“You can’t out-volume a lack of effort.” That’s a brilliant way to put it! Great content!
And all types of volume are bad. Junk volume doesnt stimulate anything, Intense volume stimulates growth but it also breaks down muscle so you have to do as little volume as possible but keep it intense for maximum stimulation with minimum damage. That means youll recover quicker and the growth process can start earlier
Damn good video, you really broke down the most important points 🔥🔥👍
@OG_SILVER_BACK_PUNK yes he is they train in the same rack
le beta
traplord in da house
My legs grew from 4 sets of squats per week for a long while, just doing 1 set to absolute failure then doing 3 more sets with -1 -2 -3 reps each. Strength went from 115kg squat to 165kg in 2 months time. Good times but does come with pain and suffering 😂
To fail on squats eh.
Same man. 20 rep squats, 3 sets a week
@@rockyevans1584 Safety pints m8
I believe volume & intensity are equally important if both are used properly, as you did a great job explaining. It’s the level of Effort Intensity that matters most at moderate to higher volume to get the best results in muscle hypertrophy, which in simple terms means pushing to as close to failure as possible in the working sets.
There’s definitely much more nuance here than just this single topic, and I’m glad you’re going to cover it further. Ironically I’ve been working on a video diving into the same exact topic for a while now, & I think our perspectives are very similar, but the way we explain it & our overall approach may have some interesting differences that will only help give further perspective on this very important topic. Great video Geoffrey! 💪
Like Eric Helms says, it isn’t just about volume, it’s about VOLUME OF WHAT. If you do one set to failure you will stimulate some growth. If you do 30 sets nowhere near failure you stimulate no growth. So you need to make sure you are training to or near failure first, then you do as much as you can depending on your recovery.
Perfect 👍
This x1000
You first need to make sure you are training hard, then you do as much of it as you can. If you can only tolerate one super hard set per session then so be it. But doing tons of junk volume is not going to get you anywhere.
Yes, focusing on EFFORT per set first is the best way, and scaling up (or down) VOLUME as needed works well.
Focusing on VOLUME first then trying to scale up EFFORT just doesn't work in my experience.
Someone has to learn to push hard and that's not easy to do when you have 5 more working sets afterwards.
@@GVS Would the most time-efficient method then be to go to near failure on each set, decreasing the load on each subsequent set as needed to ensure completion of the remaining sets and reps?
That's always been my approach and the one I find most optimal for making gains. Ie ALWAYS prioritise intensity, but then with that try and do as much volume with that intensity without compromising recovery and you'll find that sweet spot
This explains why so many people claim high volume is best, because they train with low effort and stop their sets when it starts to get hard. They get better results doing high volume because doing 20 half assed sets is better than doing 10 half assed sets. It’s a very inefficient way to train but you will get some results training really low effort for lots of sets.
I do high reps on calisthenics but very close to failure
You have the most intelligent fitness content on UA-cam. That's why i watch you as soon as I see your content available.
Damn man, I'm currently reading "Hypertrophy" from Chris Beardsley, I have read the part on the 5 reps (on average) during which you recruit the high threshold motor units last Sunday so I was pretty sure by reading the title that it would be close to it. You did not disappoint !
Yup his stuff is solid.
Explains how I'm getting results despite never counting a single rep, I just do it until I'm close to failure, that's it.
but how would you track proggress
@@inanakbal5412 it doesen’t matter!
You getting stronger over time for sure! Maybe sometimes you a bit weaker but over all you make definitely progress.
You killed it with this one. Mike Isratel and team call this "junk volume"...essentially most of the fatigue for none of the progress.
Knowing that so many people are in this territory (I certainly was), some things I can suggest to test this idea and move forward:
- Take your last set to failure, to keep yourself honest about your RIR estimates, or at least to test the idea that you might be underestimating.
- Don't even consider stopping a set until the weight slows down. Use the difference between that and the first point on bigger muscles to get a decent estimate of RIR.
- Train your smaller muscles to failure as a starting point (e.g. biceps, triceps, delts, calves, forearms). You're not going to pay a high fatigue penalty for working small muscles hard.
I'm 49, and fatigue is a significant limitation I have with training. It's helped a lot to think about training efficiently and effectively rather than training exhaustively.
This video is probably your best one yet! Dogma surrounding customized hypertrophy needs to end, and these resources help a ton in combating it.
I was the one who sent the DM, so glad you did a video, you are a real one brother. Keep up the great content. 🙏
Excellent, excellent video, thanks!
Glad it was helpful!
@@GVS They all are but this one especially.
I used to fall into the trap is following RP Strength’s volume recommendations (as a beginner/early intermediate btw) and my workouts would take forever and the effort had to be decreased. Geoff’s books w/ Rep/set modifications which are converted to sets has helped a) speed up my workouts and b) led to more intensity and thus progress.
If I laid out actual volume, I’d say I average 10-15 sets/muscle (maybe more if we count indirect volume) so not crazy high but also not a minimalist program
I’m team intensity for the win 💪🏼
I agree, I fell for the RP trap as well and after experimenting around 10 hard sets per week per muscle is where I get the best results. 15 would be very hard but doable, 20+ sets like RP recommends is just ridiculous and only doable if you are half assing your sets (which they do from looking at their training footage).
@@travishowrish4711 20 sets per muscle group per week, to failure, is actually doable. If you train 3 times a week it means 6/7 sets per workout, to failure, it doesn't seem that far fetched to me. I wouldn't say it's the best approach but it is doable, especially for muscles like the lats/traps.
RP does not recommend doing over 20 sets per muscle group a week.
@@travishowrish4711 RP recommends slowing adding volume assuming you are recovering and getting stronger week to week. You dont decrease intensity while you add volume.
@@quickmax4648 MRV = Maximum Recoverable Volume:
MRV depends highly on the number of sessions per week. With 2 sessions, the average intermediate MRV for back might be around 20 sets per week. With three sessions, it’s closer to 25 sets per week. With 4 sessions, it’s around 30 sets, and with 5 or 6 weekly sessions, it might be as high as 35 sets per week in many cases. Especially those who are both well trained and still relatively light can often handle pretty high volumes.
Literally taken from the RP website. They recommend going from MEV (minimum effective volume) to MRV (maximum recoverable volume) over the course of a mesocycle.
I agree though that saying that RP recommends doing over 20 sets per week is misleading, they only recommend this for certain muscle groups for the last few weeks of a meso. If you average the volume per week for the whole meso it's closer to 12/15 sets.
Paul blocked me too! He blocks everyone!! LOL
Keep the quality coming Geoff, so much ‘fitno-tainment’ jokers on UA-cam now but this kind of stuff wins for me every time
This is exactly what I was looking for. Thanks so much for making the video. Brilliant stuff.
Beard, gains, deep voice...
Tren confirmed?
Still natty :)
12:15 Glad to know that pushing hard can be improved as as skill... No excuses! Great vid, Geoff.
curls are like, the easiest exercise to get to failure on.
I love that you point to the recommended video section at 5:40 when you say "Mike Israetel"
Probably the best video i've ever seen on this topic!
Paul has good information but he blocks anyone who critiques or. disagrees with him in the slightest. Smart guy with tons of experience but needs to check his ego and learn to handle criticism better.
Guessing that's what happened, we had what I thought was a mild disagreement on lat pulldowns.
@@GVS Hahah that is pretty sad. Some people these days can't handle anything. Sometimes disagreements can help you learn from the other perspective. I actually prefer a good discussion over only seeing yes men everywhere.
True, he’s very snarky sometimes when people ask questions
Much needed video Geoff
What works best for me is training to failure and beyond with low volume , low frequency , high intensity workouts .
Hell ya HIT all day!
@Old Skool Bodybuilding Routines ill use U as counterweight boy.
First time I saw quad gains was after starting long distance road cycling
I've been making steady progress with a low-volume, high-intemsity regimen. One heavy set per exercise to agonizing failure with drop sets tacked on.
So far, so good.
nice smart
People say volume makes all the difference but they don't highlight the fact that's only when the effort is equated.
For example, I've been working on my chin-ups lately. I always go 0-1 rir (if I feel the last one would be a looong grinder, I'll end the set) on every single set so I'm virtually getting close to maximal motor unit recruitment. I know I'm progressing when the same effort gives me more total reps and sets or when matching my previous workout's total reps / sets doesn't beat me up as bad.
This is actually quite a simple way to train but as we know many people don't know how to push a set to failure.
You’ve truly changed the way I approach training now and really inspired me a lot to do reasonably higher volume and really put my effort into each and every set that I do. Intensity and volume are two of the key factors along with progressive overload for growth and they complement each other quite well and combining them appropriately is the key to long term success. I’ve learned it’s not either intensity or volume but both and they both can be done along with each other as we’re definitely more strong and resilient than we think. It’s about doing lots of high quality and high effort work over the course of time that matters or so to say high volume with high quality and effort. I’m deeply grateful to you for making me realise that. Thank you! I appreciate the helpful videos and the advice on an intense mindset so much. Absolutely phenomenal work. Keep being incredible! 🙏👍💪
High Volume 🤝 High Intensity
I fell for the Mike Israetel hype train and bought the RP physique template a few years ago. The routine puts so much emphasis on volume, it has you starting with low volume and low intensity, and ramping up the volume as the mesocycle goes on. So you start out literally stimulating nothing, then as the routine progresses it just adds more and more junk volume. Absolutely awful waste of money and I feel sorry for anyone that falls for this charlatan that hides behind the illusion of being science based. Volume is massively overrated and it’s much better to work very hard on just a few sets.
Those. Early RP programs def have crazy volumes, but if you adjust with the autoregulating metrics he talks about, then the volume doesn't increase at all when you don't need it. Never ran the program myself just looked at a few of them. But filling in the rating seemed to be the trickiest part.
Finally someone had the courage to call Mike a charlatan. Inb4 angry RP fans.
@@diegorecuay2852 It doesn't take much courage to shout baseless accusations into the internet.
Mike's templates start at around 3 RIR. I wouldn't call that low intensity. He likes to ramp up volume after a deload. But you need to do this autoregulatory. With all the proxies ( soreness, pump, weakness, performance,.. ) he describes. If you undershoot RIR and just add volume and don't take into account certain signals. Ofc your training is going to suck. That is your mistake not the template.
Btw I'm more off a Helms/Menno proponent. So I don't implement Mike's style. Neither a fanboy. But this comment is just a misrepresentation of him.
The best and only way to train is using fahve by fahve with maximum ammount of hip drahve
i enjoy HIT'ish style workouts - definitely close to or at failure quite a bit - maybe still not optimal, but gotta do what you enjoy doing.
Really great advice,sir!
I always laugh my ass off every time Geoffrey's camera flips its shit around.
That’s Spicy McNugget to you. Also Paul Carter is a weenie
straight up intensity triggers growth far better..when on the lower volume side you do concentrate on making sure these heavy reps count. i find adding some volume bit by bit helped progress easier at the exercices that are the heavy hitters that get good results with high intensity. for example adding preacher curls to progess on your ez bar curl helps. leg curls and RDLs help deadlifts, close grip bench for flat bench, etc
as long as you track progression on your "volume" exercises too.
also training cycles where volume ramps up onver 6, 9 even 12 months works well before a reset when you feel you might be getting into junk volume territory or you begin to sand bag on exercises just to do your extra volume
Wait your book isnt $200+? Man what a deal! 😂😂
So the question is why leave any RIR? Go to failure and if 1-2 sets gets it done, so be it.
This has to be the best thumbnail Geoff has ever made.
Best GVS thumbnail ever, and that's really saying something
Good content and editing :). Speaking from personal experience, doing higher volume as a beginner was really helpful, because it gives you more opportunity for practice and technique improvements. Also there is a higher chance for a beginner to quit training altogether if the intensity is too high from the start. As you become better at the movements you should definitely include higher intensity. You should probably have both higher intensity and low intensity but high volume workouts as part of your program.
Your best video yet
A good approach Ive found at times of accumulating both volume (number of reps near failure per exercise) and intensity is doing 1 ladder set per exercise followed by one standard set. so the ladder set would be 1 rep, 2 seconds rest, 2 reps 3 seconds rest, 3 reps 4 seconds rest up to failure, which might be for example 8 reps. then rest 8 seconds and do 7 reps, rest 7 seconds, do 6 reps etc all the way back down to 1 rep. the whole ladder (up and down) i could as one set, effectively the same as rest pause or myo reps. then after a couple minutes rest ill do one straight set to technical failure and thats two sets done. Both hard and fun and have seen good result also doing this every exercise in a workout.
1 pro is that it acts as a good warm up as you move up the reps slowly so even with a relatively heavy weight youll find your warming up as you go as opposed to jumping right into a set of 10 for example.
1 con is that progression can seem more daunting/slow as as if say you fail on the 8th rep its not as easy as pushing for rep 9 as to get 9 effectively means you're resting 10 seconds then having to perform 9 more total reps instead of of coming back down the ladder and performing 7, so progress is done in slower increments but still there and feels much harder (but then you're also making more progress in effective reps so it balances out) it's why i also like to do a straight set after so as to make progression on that one straight set easier inbetween
I was thinking about this a while ago. My warm up sets are usually 8-6 RIR, theres people that actually lift like this for their main sets.
Also to get technical. My EZ-bar curl 1RM is 100 lbs, so 8 RIR is if I curled 60 lbs for 12 reps. Thats not gonna do anything.
Great vid GVS!
I'm following the step loading novice program from Alex Bromley's PEAK Strength, so all my strength work is done with plus sets. So I'm getting ONE main movement set a day to technical failure. However, he encourages accessory work be done closer to failure due to its lower fatiguing effect. I love coming in, doing my measured strength work, then just blasting my accessories where I aim for a rep target. If I overshoot then I increase the weight and vice versa. Has worked wonders for me so I'm glad I'm getting all those "effective reps" in.
That was really good stuff. Great video. Thanks, man.
This is the single most important lesson in hypertrophy training (that I wish I had learned 20 years ago). Intensity is king. Really. Seriously. If you don't know this yet, I guarantee you are very far from your genetic potential.
Whoa brother! Are you telling me my 50 reps sets of bicep curls are killing my gains? 😮 Great video though. With maxing out like an idiot when I was younger I don't feel like I can load up as much anymore so I do more reps but I'll definitely keep in mind I still have to get close to or reach failure while doing so
Great video, thanks.
I had to learn this too. I was doing too many reps (sometimes over 40)….saw a big difference when I lowered the reps and focused on higher weight and slower reps. Making way better gains now 🤩
good points, well made!
The problem here is that we don’t have enough natural elite lifters to use as examples but my theory is that intensity becomes more important the more advanced you become. I also think the method of intensity matters hence why you have people who only do stuff like reps of 10-12 swearing they trained for 10+ years and get better gains from going to failure 24/7 with 15+ sets per muscle a week. It seems as if once you get in 5-7 quality years of training and you’re still doing 3 sets of 10-12 with 12-15 sets per muscle a week that you stagnate
Where as people who lift do some reps in the 85-100% zone make faster progression and I’m not talking about just increasing strength in 2 months from adapting to heavy weight. I’m talking long term. Will Tennyson and Jesse James West have been my go to examples of this so far. Will did a clean 330 touch and go bench 7 months ago. In his last maxing out vid he struggled to put up 325 saying he had been out of the gym for a couple weeks. That’s fair but it’s also clearly showing he hadn’t made much progress to begin with. Still hasn’t updated his bench. Jesse did 340 touch and go then about 4 months later showed 345 which on paper would be good progression but not really bc when he did that 340 he was stuck on a j hook for a few seconds and the 345 was more of a grind. He probably could already have 345 back when he did 340. So basically neither have moved at all when it comes to upper body far as we see. Jesse actually seems to overtrain a bit he does more like 20 sets a week. Sometimes it’s tricky to count sets bc it’s obviously really more about muscle activation than say just counting 3 sets of a cable fly as equal to 3 sets of benching or weighted push ups or dips. I count stuff as full, half, and partial sets and add it up
Then there’s the whole variation/conjugate aspect that could extend the gains you make before needing to increase intensity. Will Tennyson just back squat PRed from 365 for 5 to 8 (really more like at least 9 bc he did 2 sets of 8 which would be impossible if the first set was 100%) in a couple months. He doesn’t do conjugate just got lucky with deciding to do more volume and doing new variations, he ditched the barbell squat completely the last couple months
I only do one set and I know it’s enough because of intensity & I run out of steam real quick.
I have used 10x10 protocol when coming back into the gym after a significant break. Starting light, the first set usually isn't 10 reps, it's an AMRAP. If I go beyond 20 reps, I bump up the weight. The next 9 sets of 10 get closer to proximity to failure. If I don't reach failure on my last set, next week, I bump up the weight.
In that study, they allowed the participants to take as much rest between sets as they wanted (as long as they completed the workout within 2 hours) AND they decreased the load to constantly match approximate 60% 1RM. No wonder they had negligible results.
Gotta buy this his book soon guys. Sub count is going up exponentially ☝️😎
Watching while eating Greek yogurt, frozen cherries and almond butter.
Weird flex but ok. That sounds all right though
Great explanation, thanks 👍
What’s up McNuggets is a crazy way to start a video
Yea who says that
when i started out, i heard ''you MUST train to failure'' and ''Volume is the primary driver for hypertrophy''
so i thought, okay if i want big legs (like tom platz ik xD that whas what i thought) i must do both.
8 sets of squats, 8-15 reps (depending on the weight ya know) (to failure -_- (as in i had trouble walking for days due to soreness, and i couldn't squat anymore))
lots of leg extension and leg curls.
then on the other leg day... this is fuckiing ridiculous: 8 sets of deadlifts... for 8-10 reps... not to failure at least, but still.
suprisingly did not get injured. Also learned that that was too much, wayyy too much so i reduced it after like a month.. maybe a month and a half
HIT fans could come here and say that their method is the solution. I was a fan until today. HIT is an eccentric-movement focused training. For naturals at least, the more important movement is concentric. Eccentric movement seems to do some bad stuff to the muscle.
keep up the good work
I mean intensity x time (I.e volume) is most likely what leads to hypertrophy. As the requirement of motor untis themselves isn't what drives hypertrophy because light load ballistic movements do recruit all motor units, but don't result in hypertrophy.
We know they 2-3 sets of under 4 rir equals 1 set taken to failure, which in turn equals like 1.3 sets taken to 2-3 rir.
We've seen from Schoenfeld that 3x10 with your 10 rep max produces the same gains as 7x3 with your 3 rep max.
Now the 7x3 group did more sets, but when equated for time, they spent 63 seconds in the high intensity range.
While the 3x10 group (taking into account the previous Information we have) spent 54 seconds in the high intensity range. In other words, the force velocity principle applies, and both groups spent nearly equal amounts of time producing equal ammount of mechanical tension.
This also explains why sets of singles and doubles is so inefficient for hypertrophy. Although your velocity might be slower, it's not that much slower than a set of 5's when looking at a pet set basis.
So if you were to do a 10 sets with your one rep max, we'll that would still equate to less time under mechanical tension as something like 3x10.
Terrific information.
Great vid man!!👌💪😎
I feel this material is quite accurate and is also not included in the book.
It would be a good place to begin a second book!
GREAT video!!!
Thanks coach!
I work out 3 days a week (chest and arms, legs, back and shoulders). I hit 3-6sets per body part per week. I still gain muscle but it’s nothing ridiculous. I just don’t have time to be in the gym 6 days a week like I used to
Makes perfect sense to me 💪🤓
He did a great job covering this topic here. 💪
What’s going on brother? Have to catch up soon!
@@FitLabb he did indeed! Just as expected 😎 and I’ve been working on a Halloween special 🎃 let’s catch up soon, my friend 💪🤓💪🤓
Good method in my opinion: try low volume, like just 4 sets per exercise, try 8,8,8,8 with a heavy weight, did you reach 8 reps on every set? Time to increase weight. Then it may be 8,7,6,6 try to work this to 8,8,8,8 again. Repeat 🔁 and it can not be bad to switch between exercises.
Hi Geoffrey you’re my favorite fitness UA-camr could you please do a full video on Muscle Soreness? When is it good? When is it bad? Is it necessary? I’m on a 4 day/week Upper Lower Split and I don’t know if not being sore is a good or a bad thing in my case. Thanks!
It can be good to let you know you are stimulating the target area, but it’s not good or something you should chase.
Did a vid on that recently (pump and soreness). It's not needed.
Soreness is usually an indicator of you doing something new and your muscle not being used to that. It is not an indicator of muscle gain. Even with the best program, your muscles will get used to it after a few sessions and stop being sore.
Great info 👍 thanks!!!
I recent change the training I do a couple week ago I saw this on tnation eternal warrior plan it basic full body X3 per week it intensity but short it only take about 45 min each train session. Good plan so far. Must lift intense but it short I no have time to be in gym all day! Geez! 🙄 I just start this plan hoping this will be the change I need. But I see more going toward intense and short rather than long and easy. I think this will be the better path in long run. Let's find out if I get better gain rather than 2 hour workout with too much volume!
13:30 Rectangle biceps looking good. Never thought about bicep insertions looking from above before.
Progression def top priority. Whether its reps, sets, weights. Size very noticable when thats the intent.
But do it slow as sensei NH sez. I'm combining that info with tidbit from a doctor years ago, that ligaments take nearly a year to have significant strength increase. Slow weight added on bar plays into letting the structure catch up.
Goated thumbnail
Fellow McNugget here. Do you think Full body split is superior for advanced trainees given that the time for muscle protein synthesis ends close to 48 hours (if you're advanced), meaning that they should stimulate their muscles more than 2x a week to get more muscle growth opportunities?
Research shows that as long as volume is equated it doesn't matter, but usually at least 2x a week frequency allows for better distribution of that volume.
@@GVS but practically volume isn't equated, right? Like I get more rest if, let's say, I do hammer curls after barbell curl and hence I can perform on them better compared to putting them in single session?
more is not better. that includes stimulating reps. the whole point of training is to stimulate growth with the least amount of fatigue so that you can recover and then grow as fast as possible so that you can train again as soon as possible and repeat the whole stimulate-compensate-supercompensate cycle. if more was better doing 100 sets to failure every day all of us would look like mr O. more is better means more is better, so if 3 sets to failure was good 20 would be even better and 100 even better. as we know that is not the case.
Wait, why the hey didn't they try to estimate reps in reserve by e.g. doing 1 set to (actual) failure at the start of the week?
Probably as it would impact the protocol.
Agree with what you're saying, but after a certain point "intensity" is not viable
For example, okay great you know how to push to 0 to 2 rir on every set. Great. Now what else? You're not gonna grow from just 4 sets to failure a week, atleast not optimally. Imo volume is more important. But you always have to apply all these variables to get optimal results. You cant solely rely on intensity, or volume, or exercise selection. They are all have some importantance(obviously some more then other). But ye, jus wanted to add that. Great videoooo
Edit- keep in mind, if your not close to failure on most sets, you can't maximise volume anyway. For example, you will have more volume doing 3 sets of 10 with 1 to 2 rir then 3 sets of 5 at 4 to 5 rir, otherwise you would need to double the sets to match volume.
I like to do kinda high volume (normally 3 exercisies 4 sets 5-15 reps for every muscle group 2x a week) but i always try to go at least 7-8 rpe, in compounds like the bench and the deadlift i always go until i cant do it anymore (in the squat i have a bit of trouble but i always go to 8-9 rpe) and i feel like that is the best for me, pushing yourself close to failure is mostly what matters more
2:27 So then wouldn't the most time-efficient (0 junk volume) program take each set to near failure (decreasing the load as-needed on each subsequent set to stay in your target rep range)?
Hey GVS, great channel, very instructive and informative. I have 2 important questions about the most important topic of going to failure. How do you define failure? How do you define going beyond failure? Thanks!
I've done vids on this. Usually technical failure is best. There are many ways to go beyond failure. I'd grab a copy of my book it has an entire chapter on that.
If a person tells you that he got "5 reps more" and is beginner/novice, you can throw that data away, is useless, they could have gotten from 3-15 RIR and have no clue.
I learned quickly when I was a beginner that in most exercises I could do 5 more and then 5 MORE, but in others failure hit me like a truck in the next fucking rep and no matter how hard I grind the bar didn't move an inch.
It kinda makes me think all those programs where they say 4x8 or 4x10 or 4x12, etc. are bs because if you can go for same let's say 12 reps in your fourth set you most definitely held back more in first 3 sets? I always go all out on last set but usually 1-3 sets are the same amount of reps. Should I push harder from the very first set and as a result do less reps every set? (I keep 12 rep range on almost every exercise)
That's why I don't like the theory that says you can grow as long you increase the volume (reps x weight) everytime you lift. Right now I can bench 8 reps with 65lbs dumbbells or 12 reps with 60lbs dumbbells, obviously the latter has a lot more volume, but the former is a lot more intense for me and I feel is better for growth
Paul carter try not to be a whiny baby and block anyone who disagrees with him (impossible)
FYI Paul has 2 other accounts liftrunbang1 and liftrunbang2 - his content is great
Yea I've followed his stuff for a while on various platforms, was surprised I was blocked 😂
If you are getting close to failure but have too many RIR and feel you cant make it, throw a few extra pounds on the bar and rest 20 seconds, then keep going.
Hi Geoff, could you make a video about whey vs casein? I recently encountered a sales guy in a supplement store, and he told me that casein was just a fad and that "newest research" shows that you don't need any other protein but whey. Ehhh... gotta love those sales wisemen.
Yea I have one planned.
Hey I went through your book as well as your UA-cam channel and I didn't see a definition for "mechanical tension". I've been seeing a lot of people say that this is the main driver of hypertrophy but not sure what the definition is. Would love it if you did a video on what the definition of mechanical tension and how to maximize it. This video kind of gets into it. but the definition isn't clear. Since I have a home gym I feel like doing 95% of my 1RM on the squat (all sets 2-0 RIR) 30 times spread throughout the 16 hours I'm awake would have way more mechanical tension than 3 sets of 10. I wonder if anyone has tried this
6-10 of hard sets to failure per week per bodypart!
Let's go!!
What do you think about Frank Calta's "Rotation for Recuperation routine for someone who want to build muscle natural?
Great and informative content as always.
As a side: Can someone else please buy his book so boy can get a haircut!?!?! :p
From personal experience I find that you need both elements to provide optimal growth. It's likely why over my years of training with trial and error, I've personally found Power Bodybuilding to give me optimal results.
You may not be blocked by Paul, Instagram just really hates him, so it limits functionality for him. He cannot DM anyone, and maybe insta clocks promotion for him, probably people not subscribed cannot see his posts. Or maybe you are blocked, he likes to do that randomly, which is sad
So mike mentzer vindicated again
what about:
2 RiR and more volume vs 0-1RiR and less volume
11:22 Jesus is that you?
Jesus-jacked eand suspicially under systemical