The last time I watched this channel I was single and working out as an escape, it wasn’t enough. My mental health was constantly going downhill, and then I formed a eating disorder and lost all motivation to workout. I lost everything I worked so hard to get. Now I’m back with an amazing partner, Kicked the eating disorder and now am ready to restart the grind.
That's kind of my story, I reached phenomenal results around 6-7 years ago. But these results were far from wasted, when I turned back to exercising I was much stronger than when I started exercising for the first time ever. Not all muscle gains were lost despite not training for 4-5 years. When I started working out again I was able to do 15 pushups, 9 dips and 1 pull-up. When I started working out for the first time ever I was able to do 2 pushups, no dips and no pullups.
To other people like me: Remember that if you can't achieve 12 sets per week (due to time constraints or something), it doesn't mean you should feel bad about your excercise. It just means that you're not absolutely maximizing the muscle gain, and that's okay. You're still improving a lot if you hit personal records consistently.
Ok; If you have time constraints then you do this: Day 1: Full Body Rest 2 days Day 2: Full Body 3 effective sets per muscle first week 4 the second week The 3rd week: muscle that we want on maintenance remain on 4 sets (let s say you are happy with your legs and chest), the other muscles increase to 5 sets. 4th week: 6 sets for muscles you prioritize, 4 sets for maintenance muscles. ( this will be the hardest week, prepare 40 min more, sleep less this week) 5th week: deload, all muscles go on 3 sets or take a vacation 3 days. 6th week: either repeat or prioritize different muscles. Overtime you achieve all your gainz
these things are not set in stone, they're always some sort of average and depend on many factors such as quality of sets, your genetics, how advanced you are for that muscle group etc. etc.
My question is: when you consider the volume for the triceps, do u include all pressing movements such as bench press and push-ups, or does it only include direct tricep excerises?
@@ΣερτηςΠαπας lol i get you brother 😅 so the research recommendations are mostly based on 'direct' sets. For example, a set of wide grip bench press counts for only the chest since it's the most directly stimulated muscle! Hope this clears things up. Cheers 🥂
I owe my life to channels like yours. googling fitness information at ALL is basically trying to find a needle of truth in a haystack of garbage and videos like this really do help me a ton. since starting working out (thanks to your videos actually!) I've lost about 30 pounds and I'm starting to really look good so again, thanks a ton!!
Honest question: What does recovery actually mean? Like, what counts as recovery? If you train every day, but only every other 2 days you train specific muscles, does that count as recovery for those muscles? How is recovery done?
Recovery can be viewed on a muscle by muscle basis. Say you do push pull legs, on Monday you train your chest and then you don’t hit it again till Thursday. The muscles that you used on Monday will have recovered quite well in that time frame. As research shows, most muscles can be trained every 48 hours. However there is more to consider than just the muscles. Your joints for instance take more time to recover than your muscles. So if you truly do train your muscles every 48 hours, you might see significant hypertrophic gains, but over time your joints may wear and tear more and more because they are not getting enough recovery time. But that kind of thing depends on which joints you’re training and for what movements. Heavy compound lifts are going to be way more taxing on joints and muscles than isolation exercises, and thus require more recovery time. You’ll also accumulate fatigue over time in your body and in your mind, so it is a good idea to take those weekly rest days rather than training every single day for months at a time. It does vary though based on experience. Someone just starting out will make amazing gains and most likely won’t ruin their joints and muscles (as long as they have proper technique) even if they are training pretty hard 4-6 times per week. As a person gets more advanced though they do have to consider this kind of stuff more seriously.I know that’s a bunch of different information and may have been more than what you were asking, but it is a complicated thing. Basically, muscles will recover even if you are training other muscles during that recovery time, but it is a good idea to still take rest days from the gym due to other factors.
@@jordanperez4580 Agreed. Personally I target one group of muscles every day, so when I do my new day of the same muscle group, it'll have had rest for 5-6 days. I often still take Sunday as a rest day though.
@@jordanperez4580 thanks. Good info. So, I'm training legs, shoulders and traps on Mondays and Thursdays, chest, biceps and abdomen on Tuesdays and Fridays, back, triceps and obliques on Wednesdays and Saturdays, taking Sundays off. First half of the week I go for hypertrophy and second half I go for power and strength. Tuesdays, Wednesdays and Fridays gor for a 5.5 km jog before hitting the gym. And Saturdays in the afternoon I play soccer. So, am I having enough recovery? Forgot to mention, I'm 38.
@@AztekWarrior27 , only you can answer that question. Recovery depends on genetics, food, sleep, age, lifestyle. Different people recover differently from different things. The only person who can say whether you are recovered or not is only YOU.
I always go with mav and mrvs as my guide for each body part. And the, if it's not sore belief that I should add more volume with in that week mindset. Adding volume with myo reps drop sets giant sets to cover my parts that need more growth. It works for me.
My first split was bro split. Every day a different muscle group. Monday = chest day = 16 sets of chest. Not great results, but not bad. I felt that after 8-10 sets i was dead. Any reps after this was trash. Later i tried upper-lower split. I trained chest 2 times per week , 6 sets each day. Not great results but not bad. At some point i had a knee injury so i was training upper every session. So i was training chest 3 times per week , 6 sets every time. Great results. PRs day after day. So what is my conclusion? I need to traing more. Can i train more ? No. There is no time. I cant train everyday, it is impossible FOR ME. But if YOU have time (and you have fun) to train everday(with good quality, no trash sets) then do it. More volume is better. But can you do more without sacrificing more important things?
Cant get enough of this channel. Thanks for the great advice. Can you or have you done a video about sports drinks? Rather they're good for you or not and if so, which ones are best? Post or pre work out? How frequent?
A couple weeks ago I tried doing more sets. Been lifting weights for over 10 years, very experienced, didn’t go too heavy, didn’t use bad form but got a minor tear in my forearm. Be careful people, listen to your bodies.
We all have a bank of resources that can be used for muscle growth. Exceed your limit, expect to stall or even regress. You need to find just the right amount for you personally based off lifestyle, training style & frequency, diet, sleep, stress levels, etc. Myself for example, 2 days a week with hitting each muscle group with 6 hard sets works. For you, the optimal will likely differ. Experiment and find what works for you 👍
For me it’s somewhere between 16-20 sets that give me the best results but also taking every set to complete failure, to the point I can’t move the weigh anymore. After I finish this program I’ll try and do 24 sets per muscle group a week taken to failure , we will see if my growth improves or not 👌🏼
@@patootie3529 only two on big muscle group. 0-1 per small. I don`t get why you need sets at all) Couple warming up sets to get to your working weight is cool. One working set, done. Progress nearly every training with weights and muscles. Boom
Interesting video! Straight to the point as always. I haven't watched this channel in a while and it feels like the editing of the videos has improved a ton :)
The main problem is the intensity is never really equated here. There are past studies (see link below) where 1 set created similar results if taken to muscular failure. This is something Jay Vincent, Doug McGuff, Drew Baye, Dorian Yates, Mr. America Heart, Mike Mentzer, and Arthur Jones promoted as optimal training to build muscle. The reason being is that if you truly take a muscle to failure, you have tapped out the higher motor units and larger Type II muscle fibers which now need a long time to recover. You always recruit your muscle fibers from smallest to largest which is based on the intensity of the working muscle contracting and reaching fatigue. With this comes a lot of needed recovery. If done right, you SHOULD NOT be doing resistance training back to back days, even for other muscle groups. There is a systemic effect that takes place when training at this intensity which will hinder recovery for some time. You build muscle during recovery, not during the workout. With all this in mind, most people won't and/or can't work out at this intensity. For this reason, I recommend doing a 2nd or 3rd set to positive failure as they most likely didn't actually reach it in the first set (even if they think so). No need for long rest periods, 15-30 seconds and try your best at a few more reps. 3-5 minute rest periods work for strength athletes but are not really needed for the general public who just want to build some muscle and strength. Note, you will gain strength when going to failure without multiple sets. Now, if you are learning a skill, I recommend doing multiple sets without failure in order to learn the skill first and foremost. Once you master the skill, then you can increase intensity as needed. Lastly, the average individual needs MORE recovery, not less to build muscle. If you are going at an intensity great enough to produce a muscle-building stimulus, the average person needs more recovery as they don't have the genetics to recover as fast as many bodybuilders. It is not doing more for more muscle, it is train as hard as possible while targeting a muscle group, then allowing enough recovery while eating protein and drinking water to rebuild the damage done during the workout. Bodybuilders can workout more often with steroids as that allows for faster recovery between sessions. However, naturals won't have this advantage meaning they need more time to recover to make sure muscle building occurred, or else you are just breaking down all the time and not allowing enough time for muscle building to take place between sessions. Feel free to read through this analysis where the authors reviewed 138 studies to find if 1 set is all you need: www.researchgate.net/publication/259390281_Evidence-Based_Resistance_Training_Recommendations_for_Muscular_Hypertrophy
Always when watching this videos I think I overtrain because taking for example biceps, 4 sets of dumbbell curls, barbell curl, and hammer curls = 12 sets, 2 times a week= 24 sets which is already seen as “high intensity” even when i leave out lots of exercises like preacher or spider curls, concentration curls, cross body curls, inclined curls, etc…
It's doesn't sound like " intensity" more like intensiveness. Either you have many years of consistent training under your belt to handle that volume or your sets aren't that challenging.
Hey, what’s up picturefit. Quick question. Can you do a video on whether or not you can lift HEAVY (I specify heavy) pass the age of 40-50? I know you can workout & possibly build muscle at that age. But I’m not sure about specifically lifting heavy. Enjoy your work btw. Clean content with a lot of studies & information.
Progressively overload. If you mean by lifting heavy you mean like increasing your current weights by more than normal that is not necessary for growth. At your age of 40-50 you can definitely build muscle, and do so by slowly lifting more little by little. At around that age there is higher risk for injury so just don't ego lift or go too heavy, keeping it at around 10 reps minimum to 15 max, then increasing weight once you hit 15 would be fairly safe in my opinion/experience.
Smaller high recovery muscles ( biceps, triceps, calves etc) you can train nearly every day, assuming you dont do compound movements bc it may interfere with lifts. What i’ve learned is that start low with sets + volumes and with frequency. Every week, add a set and keep doing so until you couldnt recover for the next similar session.
I just started going to the gym. And i most say it's very intimidating. I can't understand what should I do and I'm afraid to ask the gym staff for advice. Cause i dont want to be seen as that guy who asks everything. Im a fat guy so should I focus on only cardio or can I do both weight training and cardio training together.
Hey, I have a question for y’all. Is Orgain protein powder good? I don’t see any specific details on the nutrition facts label so I’m not sure if it’s actually helpful.
@picturefit You often refer to volume as sets x reps x load. However I've been familiar with that calculation being called tonnage. Volume has always simply been sets x reps. Is there a reason you don't make a distinction between these two terms?
While I've never heard of tonnage (in training that is), I have deduced myself that volume is named that cuz it's 3 dimensional so u have lenght x width x height (or cross-sectional area x height but that's still a 3 dimensional construct) so it makes sense for reps x sets x weight to be called volume for that reason. This is however only speculation on my part but it does make sense imo...
- We should really do a large study where we try to control as many variables as possible! Then we can fix all the obvious short comings of other studies. - Or, we could do a meta-analysis of old studies for a fraction of the cost and time? - Yeah, that sounds better.
I don't get how it's possible to do 20 sets per week for a given muscle group? Aren't you supposed to finish every set at near failure? I can't imagine doing more than 3-4 sets per workout if each set ends at near failure. You also need a minimum of 48 hours rest for each muscle group, so at most you can train 4 sets x 3.5 days a week, which is 12-16 sets per week at the absolute maximum. Can anyone explain where I'm going wrong here?
Everybody is different what works for you might not work for the next person,experiment and find what works for you.For someone who's been lifting most of their life different protocols are needed to achieve results,whereas a noob will get results quicker.
Warm-up sets don't account for your work volume. Warm-up sets should stop at somewhere you feel a tad tension in the given muscle group. According to many gym UA-camrs I've watched, a set counts as one that takes you to the point of failure or close-to-failure.
Most people are over training or not training hard enough. 10-15 sets per muscle group is all you need a week. If you're in the gym more than 3 or 4 hours a week max you're doing it wrong.
How do you get that many sets in? I recently started doing calisthenics, and to train chest for example I do three sets of push ups (last set to failure) twice a week. if I already trained to failure, how do I manage to pump in even more sets? do I train multiple times during the day??
Listen to your body and keep an eye on it for appearance. Try what they say, but simultaneously always be aware of your goals (muscle vs strength, endurance, skill, etc). The more you play with it, the more you’ll notice both: you’re training, though personal, 80% sums up what other trainers or athletes do; simultaneously, that 80% is cos you don’t dot every “i” or cross every “t” cos you’re training plan works for your specific, personal body. So have peace. If you feel maxed what you’re doing, keep progressing but don’t overload. If you feel like you have more energy to squeeze a few more sessions or reps / sets-then plan accordingly and have fun, but don’t fritz. It’s *your* body (and health).
I’m 17 years old and have been going to the gym for about a year now. I use to go crazy hard, I’m talking about failure on every set and excerise in the beginning. Now I do about 32 sets a week for EACH muscle group, 2nd and 3rd set 1 rep close to failure, last set to complete failure. (I also do drop sets once for each muscle group) Going this hard and doing this many sets has always felt natural for my body. I’m building muscles, not plateauing, and most importantly I’m recovering well, no soreness or pain. Btw I weight 155 pounds right now and get around 200+ grams of protein, take fish oil and other supplementary vitamins. I also run vigorously 7 times a week on top of working out.
Physiology works differently from person to person, this is why work volume is still a thing that many scientists want to dig further. There is no one-size-fits-all. If you see improvement, it means you're doing right. P/s: You're working hardddd. Wish you the best
3 sets done to the absolute failure will probably be MUCH better than 6 sets done will a lot of reps in reserve. The same 3 sets to the extreme might not be enough for somebody and be overtraining for another person, depending on genetics. Then consider nutrition, rest, stress... The correct answer: it depends :(
not related to the video but just want to say thank you for all the quality content you've published so far. my first video of yours was the green tea video years back and ever since i've been marginally improving my health and fitness thanks to you. joining your membership is the least i can do to say 'thank you' i hope in my future capacity i can give bigger thanks. btw! i've been meaning to join your discord channel. the one in the 'about' section in your channel is an invalid invite.
I mean, one could do 24 sets of 4-6 reps or 12 sets of 8-12-15 reps and the result will be very different. Besides, volume increases muscle mass but not necessarily strength.
I definitely think attributing for different lifts emphasizing different muscles to different degrees is required to derive any useful conclusions from information like this. You could try to do a study using only isolations, but that wouldn't necessarily translate well to an actual training program which will have compound lifts.
a set is a period of doing a certain number of repetitions on a given muscle group or groups. Usually ranges from 1 ~ 30 (it depends what your goal is, strength, endurance or hypertrophy)
Working out to failure every day is just going to cause you to injury yourself. DONT DO IT. Lift what you are comfortable with and then once you get to a point where things feel very difficult and you are using other muscle groups to get a rep in, then stop because your next rep would probably be failure.
How the hell do people get 12-20 sets per week? I've been lifting for 4 years and I still only do 4-6 sets per muscle per week. Or does a row count as biceps even though it doesn't do sh!t for biceps?
Maybe their sets are not on a par with yours. 12 sets of all train-to-failure or close-to-failure are way far from 12 sets of feeling the heat in your muscle, but not the utmost exhaustion.
@demofiel right?! I train with the push/pull/legs workout 6 days a week. 4 set of bench 2 times a week so only 8 set... not close to 12-20 set a week...
The last time I watched this channel I was single and working out as an escape, it wasn’t enough. My mental health was constantly going downhill, and then I formed a eating disorder and lost all motivation to workout. I lost everything I worked so hard to get. Now I’m back with an amazing partner, Kicked the eating disorder and now am ready to restart the grind.
God is good brother, life is only uphill from here. Happy for you!
Keep Up brother we would reach the pinnacle of our fitness
Ok
Glad to hear bro you got this king 👑
That's kind of my story, I reached phenomenal results around 6-7 years ago. But these results were far from wasted, when I turned back to exercising I was much stronger than when I started exercising for the first time ever. Not all muscle gains were lost despite not training for 4-5 years. When I started working out again I was able to do 15 pushups, 9 dips and 1 pull-up. When I started working out for the first time ever I was able to do 2 pushups, no dips and no pullups.
To other people like me: Remember that if you can't achieve 12 sets per week (due to time constraints or something), it doesn't mean you should feel bad about your excercise. It just means that you're not absolutely maximizing the muscle gain, and that's okay. You're still improving a lot if you hit personal records consistently.
I only did just 9 sets full body 3 days a week. I just switched to 10 last week. I would say for me, I'm definitely maximizing my gains.
Ok; If you have time constraints then you do this:
Day 1: Full Body
Rest 2 days
Day 2: Full Body
3 effective sets per muscle first week
4 the second week
The 3rd week: muscle that we want on maintenance remain on 4 sets (let s say you are happy with your legs and chest), the other muscles increase to 5 sets.
4th week: 6 sets for muscles you prioritize, 4 sets for maintenance muscles. ( this will be the hardest week, prepare 40 min more, sleep less this week)
5th week: deload, all muscles go on 3 sets or take a vacation 3 days.
6th week: either repeat or prioritize different muscles.
Overtime you achieve all your gainz
@@iamcorneliu1097 Nice, thank you!
these things are not set in stone, they're always some sort of average and depend on many factors such as quality of sets, your genetics, how advanced you are for that muscle group etc. etc.
when he says 12 sets per week total, did he mean 12 a week all muscles combined or 12 sets for each muscle every week ?
My question is: when you consider the volume for the triceps, do u include all pressing movements such as bench press and push-ups, or does it only include direct tricep excerises?
i personally include all pressing movements
The way I've set up my workout is if a muscle is a supporting muscle, but not the main muscle, I count those sets as half a set.
I Include Only Direct Muscle Exercises. So That I Can Monitor And Balance Everything Easily.
I literally got 3 different answers guys lmao. It's nice knowing your opinions but i would also like to know how the actual researchers consider it :)
@@ΣερτηςΠαπας lol i get you brother 😅 so the research recommendations are mostly based on 'direct' sets. For example, a set of wide grip bench press counts for only the chest since it's the most directly stimulated muscle! Hope this clears things up. Cheers 🥂
"Why are you doing that?"
Cause a stick figure cartoon character on UA-cam told me 🙃
It's a triangle figure cartoon character.
I owe my life to channels like yours. googling fitness information at ALL is basically trying to find a needle of truth in a haystack of garbage and videos like this really do help me a ton. since starting working out (thanks to your videos actually!) I've lost about 30 pounds and I'm starting to really look good so again, thanks a ton!!
Honest question:
What does recovery actually mean? Like, what counts as recovery? If you train every day, but only every other 2 days you train specific muscles, does that count as recovery for those muscles? How is recovery done?
If you can do an exercise again with same or higher strenght you are recovered
Recovery can be viewed on a muscle by muscle basis. Say you do push pull legs, on Monday you train your chest and then you don’t hit it again till Thursday. The muscles that you used on Monday will have recovered quite well in that time frame. As research shows, most muscles can be trained every 48 hours. However there is more to consider than just the muscles. Your joints for instance take more time to recover than your muscles. So if you truly do train your muscles every 48 hours, you might see significant hypertrophic gains, but over time your joints may wear and tear more and more because they are not getting enough recovery time. But that kind of thing depends on which joints you’re training and for what movements. Heavy compound lifts are going to be way more taxing on joints and muscles than isolation exercises, and thus require more recovery time. You’ll also accumulate fatigue over time in your body and in your mind, so it is a good idea to take those weekly rest days rather than training every single day for months at a time. It does vary though based on experience. Someone just starting out will make amazing gains and most likely won’t ruin their joints and muscles (as long as they have proper technique) even if they are training pretty hard 4-6 times per week. As a person gets more advanced though they do have to consider this kind of stuff more seriously.I know that’s a bunch of different information and may have been more than what you were asking, but it is a complicated thing. Basically, muscles will recover even if you are training other muscles during that recovery time, but it is a good idea to still take rest days from the gym due to other factors.
@@jordanperez4580 Agreed.
Personally I target one group of muscles every day, so when I do my new day of the same muscle group, it'll have had rest for 5-6 days. I often still take Sunday as a rest day though.
@@jordanperez4580 thanks. Good info.
So, I'm training legs, shoulders and traps on Mondays and Thursdays, chest, biceps and abdomen on Tuesdays and Fridays, back, triceps and obliques on Wednesdays and Saturdays, taking Sundays off. First half of the week I go for hypertrophy and second half I go for power and strength. Tuesdays, Wednesdays and Fridays gor for a 5.5 km jog before hitting the gym. And Saturdays in the afternoon I play soccer. So, am I having enough recovery?
Forgot to mention, I'm 38.
@@AztekWarrior27 , only you can answer that question. Recovery depends on genetics, food, sleep, age, lifestyle. Different people recover differently from different things. The only person who can say whether you are recovered or not is only YOU.
I enjoy the information you provide...keep up the good work.
The triceps extension on the squat rack triggered me o_O great vid tho! Keep up the great work!
I always go with mav and mrvs as my guide for each body part. And the, if it's not sore belief that I should add more volume with in that week mindset.
Adding volume with myo reps drop sets giant sets to cover my parts that need more growth. It works for me.
Dr mike knows his stuff
My first split was bro split. Every day a different muscle group. Monday = chest day = 16 sets of chest. Not great results, but not bad. I felt that after 8-10 sets i was dead. Any reps after this was trash.
Later i tried upper-lower split. I trained chest 2 times per week , 6 sets each day. Not great results but not bad.
At some point i had a knee injury so i was training upper every session. So i was training chest 3 times per week , 6 sets every time. Great results. PRs day after day.
So what is my conclusion? I need to traing more. Can i train more ? No. There is no time. I cant train everyday, it is impossible FOR ME. But if YOU have time (and you have fun) to train everday(with good quality, no trash sets) then do it.
More volume is better. But can you do more without sacrificing more important things?
Cant get enough of this channel. Thanks for the great advice. Can you or have you done a video about sports drinks? Rather they're good for you or not and if so, which ones are best? Post or pre work out? How frequent?
A couple weeks ago I tried doing more sets. Been lifting weights for over 10 years, very experienced, didn’t go too heavy, didn’t use bad form but got a minor tear in my forearm. Be careful people, listen to your bodies.
In the words of a wise non-Doctor: "HARDER THAN LAST TIME."
exactly.
Ahh yes 💪🏼
“Wise”
Sounds like the “non-doctor” that’s hooked on synthetic bodybuilding hormones.
@@gunner5916 he competes doesn’t he what do u expect
We all have a bank of resources that can be used for muscle growth.
Exceed your limit, expect to stall or even regress. You need to find just the right amount for you personally based off lifestyle, training style & frequency, diet, sleep, stress levels, etc.
Myself for example, 2 days a week with hitting each muscle group with 6 hard sets works. For you, the optimal will likely differ. Experiment and find what works for you 👍
Great video. Love the break down of the Meta-analysis
For me it’s somewhere between 16-20 sets that give me the best results but also taking every set to complete failure, to the point I can’t move the weigh anymore. After I finish this program I’ll try and do 24 sets per muscle group a week taken to failure , we will see if my growth improves or not 👌🏼
I do 1-2 set per exercise and progressing. Don’t believe in multi set stuff.
@@kolyagreen1566 to a different exercise of the same muscle groups I hope
@@patootie3529 only two on big muscle group. 0-1 per small.
I don`t get why you need sets at all)
Couple warming up sets to get to your working weight is cool. One working set, done. Progress nearly every training with weights and muscles. Boom
@@kolyagreen1566 how long have you been training?
@@The3Lego3Freak like 2 years some time ago, then running, swimming section
And my last training period is half a year
Interesting video! Straight to the point as always. I haven't watched this channel in a while and it feels like the editing of the videos has improved a ton :)
The main problem is the intensity is never really equated here. There are past studies (see link below) where 1 set created similar results if taken to muscular failure. This is something Jay Vincent, Doug McGuff, Drew Baye, Dorian Yates, Mr. America Heart, Mike Mentzer, and Arthur Jones promoted as optimal training to build muscle. The reason being is that if you truly take a muscle to failure, you have tapped out the higher motor units and larger Type II muscle fibers which now need a long time to recover. You always recruit your muscle fibers from smallest to largest which is based on the intensity of the working muscle contracting and reaching fatigue.
With this comes a lot of needed recovery. If done right, you SHOULD NOT be doing resistance training back to back days, even for other muscle groups. There is a systemic effect that takes place when training at this intensity which will hinder recovery for some time. You build muscle during recovery, not during the workout.
With all this in mind, most people won't and/or can't work out at this intensity. For this reason, I recommend doing a 2nd or 3rd set to positive failure as they most likely didn't actually reach it in the first set (even if they think so). No need for long rest periods, 15-30 seconds and try your best at a few more reps. 3-5 minute rest periods work for strength athletes but are not really needed for the general public who just want to build some muscle and strength. Note, you will gain strength when going to failure without multiple sets.
Now, if you are learning a skill, I recommend doing multiple sets without failure in order to learn the skill first and foremost. Once you master the skill, then you can increase intensity as needed.
Lastly, the average individual needs MORE recovery, not less to build muscle. If you are going at an intensity great enough to produce a muscle-building stimulus, the average person needs more recovery as they don't have the genetics to recover as fast as many bodybuilders. It is not doing more for more muscle, it is train as hard as possible while targeting a muscle group, then allowing enough recovery while eating protein and drinking water to rebuild the damage done during the workout. Bodybuilders can workout more often with steroids as that allows for faster recovery between sessions. However, naturals won't have this advantage meaning they need more time to recover to make sure muscle building occurred, or else you are just breaking down all the time and not allowing enough time for muscle building to take place between sessions.
Feel free to read through this analysis where the authors reviewed 138 studies to find if 1 set is all you need: www.researchgate.net/publication/259390281_Evidence-Based_Resistance_Training_Recommendations_for_Muscular_Hypertrophy
Always when watching this videos I think I overtrain because taking for example biceps, 4 sets of dumbbell curls, barbell curl, and hammer curls = 12 sets, 2 times a week= 24 sets which is already seen as “high intensity” even when i leave out lots of exercises like preacher or spider curls, concentration curls, cross body curls, inclined curls, etc…
You don’t literally have to do 4 sets of each exercise mate
It's doesn't sound like " intensity" more like intensiveness. Either you have many years of consistent training under your belt to handle that volume or your sets aren't that challenging.
I don't understand why you would do dumbbel *and* barbell curls in the same day tho
Hey, what’s up picturefit. Quick question. Can you do a video on whether or not you can lift HEAVY (I specify heavy) pass the age of 40-50? I know you can workout & possibly build muscle at that age. But I’m not sure about specifically lifting heavy.
Enjoy your work btw. Clean content with a lot of studies & information.
Progressively overload. If you mean by lifting heavy you mean like increasing your current weights by more than normal that is not necessary for growth. At your age of 40-50 you can definitely build muscle, and do so by slowly lifting more little by little. At around that age there is higher risk for injury so just don't ego lift or go too heavy, keeping it at around 10 reps minimum to 15 max, then increasing weight once you hit 15 would be fairly safe in my opinion/experience.
Hey i just finished my 40sets of bicep curls at the squat rack did i miss stmh?
*not all sets are created equally
@PictureFit could you do a video explaining top sets please? (and perhaps any other not so commonly known type of sets, thank you!)
What happened to the views? YT do not like you because you were gone? Your content is as good as ever :-D and I really enjoy your content.
Smaller high recovery muscles ( biceps, triceps, calves etc) you can train nearly every day, assuming you dont do compound movements bc it may interfere with lifts. What i’ve learned is that start low with sets + volumes and with frequency. Every week, add a set and keep doing so until you couldnt recover for the next similar session.
Make sure that the sets are hard and close to failure. If you have to drop the weight too much, thats where to call it a day.
Good job dude!!!
Can you do a video about compound vs isolation exercises?
What are the healthiest preworkouts?
MORE GLUTES MORE DUDES ‼️
I just started going to the gym. And i most say it's very intimidating. I can't understand what should I do and I'm afraid to ask the gym staff for advice. Cause i dont want to be seen as that guy who asks everything. Im a fat guy so should I focus on only cardio or can I do both weight training and cardio training together.
Hey, I have a question for y’all. Is Orgain protein powder good? I don’t see any specific details on the nutrition facts label so I’m not sure if it’s actually helpful.
yes, it's protein is high quality and will help you reach your daily protein levels if you're not getting enough in your diet
I do think that the guy behind picturefit is jeff nippard hahahah Very informative keep it up ❤️😎
@picturefit You often refer to volume as sets x reps x load. However I've been familiar with that calculation being called tonnage. Volume has always simply been sets x reps. Is there a reason you don't make a distinction between these two terms?
While I've never heard of tonnage (in training that is), I have deduced myself that volume is named that cuz it's 3 dimensional so u have lenght x width x height (or cross-sectional area x height but that's still a 3 dimensional construct) so it makes sense for reps x sets x weight to be called volume for that reason. This is however only speculation on my part but it does make sense imo...
I’ve always heard volume as sets x reps x load
Volume is 3 dimensional while tonnage is not. Tonnage it self has a whole different meaning.
@@jajahaha5451 what is that meaning then?
Can you make a video about straight sets vs pyramid sets?
I do 12-20 sets for pretty much all muscles except for my back for which I do 27 sets
could you please do a video on smelling salts. Would love to hear your take on them
You’re great my dude. You thought me so much
SO do the sets account for the whole week and where does weight amount play in to this as well?
Would you do a video about Maltodextrin ?
- We should really do a large study where we try to control as many variables as possible! Then we can fix all the obvious short comings of other studies.
- Or, we could do a meta-analysis of old studies for a fraction of the cost and time?
- Yeah, that sounds better.
I would love to see a video on Weighted clothing or hypergravity training as it's called.
Is it ok to have creatine at 14
I don't get how it's possible to do 20 sets per week for a given muscle group? Aren't you supposed to finish every set at near failure? I can't imagine doing more than 3-4 sets per workout if each set ends at near failure. You also need a minimum of 48 hours rest for each muscle group, so at most you can train 4 sets x 3.5 days a week, which is 12-16 sets per week at the absolute maximum. Can anyone explain where I'm going wrong here?
does warm ups considered part of those "sets"?
i do 3 sets with 15 reps for each muscle group 3x per week - seems to be working
Sounds good 👍
Extra time on the toilet but only when your shift starts 😂 love that
how much more benefit is there to do 20 sets to almost failure 3x a week compare to 6 sets to almost failure 3x a week
Everybody is different what works for you might not work for the next person,experiment and find what works for you.For someone who's been lifting most of their life different protocols are needed to achieve results,whereas a noob will get results quicker.
Love the video ❤
Did they count bench in tricep volume?
Should I workout 4x a week or 3x a week
I didn’t even start the vid but ik this guy gonna start wit “new study suggests”
Do warm-up sets count towards total set volume or just working sets?
I wonder too, because 8-10 set per week is enough for me, warm up not included
Warming up sets can't damage your muscles.
@@자자-n6b i never do warm up on my workout, just the cardio
Warm-up sets don't account for your work volume. Warm-up sets should stop at somewhere you feel a tad tension in the given muscle group. According to many gym UA-camrs I've watched, a set counts as one that takes you to the point of failure or close-to-failure.
it depends
Most people are over training or not training hard enough. 10-15 sets per muscle group is all you need a week. If you're in the gym more than 3 or 4 hours a week max you're doing it wrong.
FYI, your discord link is no longer working.
How do you get that many sets in? I recently started doing calisthenics, and to train chest for example I do three sets of push ups (last set to failure) twice a week. if I already trained to failure, how do I manage to pump in even more sets? do I train multiple times during the day??
Listen to your body and keep an eye on it for appearance. Try what they say, but simultaneously always be aware of your goals (muscle vs strength, endurance, skill, etc). The more you play with it, the more you’ll notice both: you’re training, though personal, 80% sums up what other trainers or athletes do; simultaneously, that 80% is cos you don’t dot every “i” or cross every “t” cos you’re training plan works for your specific, personal body. So have peace. If you feel maxed what you’re doing, keep progressing but don’t overload. If you feel like you have more energy to squeeze a few more sessions or reps / sets-then plan accordingly and have fun, but don’t fritz. It’s *your* body (and health).
Do i have to cut if i'm skinny fat?
I’m 17 years old and have been going to the gym for about a year now. I use to go crazy hard, I’m talking about failure on every set and excerise in the beginning. Now I do about 32 sets a week for EACH muscle group, 2nd and 3rd set 1 rep close to failure, last set to complete failure. (I also do drop sets once for each muscle group) Going this hard and doing this many sets has always felt natural for my body. I’m building muscles, not plateauing, and most importantly I’m recovering well, no soreness or pain. Btw I weight 155 pounds right now and get around 200+ grams of protein, take fish oil and other supplementary vitamins. I also run vigorously 7 times a week on top of working out.
Physiology works differently from person to person, this is why work volume is still a thing that many scientists want to dig further. There is no one-size-fits-all. If you see improvement, it means you're doing right. P/s: You're working hardddd. Wish you the best
@@phancius6855 Thanks for your feedback man, I agree with you. I wish you the best of luck in whatever you want to do too ❤️
3 sets done to the absolute failure will probably be MUCH better than 6 sets done will a lot of reps in reserve. The same 3 sets to the extreme might not be enough for somebody and be overtraining for another person, depending on genetics. Then consider nutrition, rest, stress... The correct answer: it depends :(
Ya perform tricep extension in squat rack
i’ve been doing atleast 36 sets per muscle group a week for years, and i’ve seen pretty dramatic results in my first year.
You're doing 36 sets for biceps per week..? You must not be training hard man
@@seniorestus1344 36 sets for arms, that includes biceps and triceps.
@@geloyspirc Sorry buddy, I misunderstood that!
While I salute the attempts to research this sort of thing, the number of variables seems overwhelming.
I agree, pistachio is like a drug from heaven.
not related to the video but just want to say thank you for all the quality content you've published so far. my first video of yours was the green tea video years back and ever since i've been marginally improving my health and fitness thanks to you. joining your membership is the least i can do to say 'thank you' i hope in my future capacity i can give bigger thanks.
btw! i've been meaning to join your discord channel. the one in the 'about' section in your channel is an invalid invite.
@Picture fit ,please dooon bfr traning for arms and legs please
I’m a Pistachio guy too
Isn't total volume more important than total sets per week?
I mean, one could do 24 sets of 4-6 reps or 12 sets of 8-12-15 reps and the result will be very different.
Besides, volume increases muscle mass but not necessarily strength.
Volume is sets
@@JoshBenware Volume is sets*reps; the total repetitions done
@@doerian5483 oh. Still, it's basically the same thing if only the last 5 reps of a set are considered hypertrophic. I know what you mean though.
@@doerian5483 No, volume is sets, reps and kilos.
I definitely think attributing for different lifts emphasizing different muscles to different degrees is required to derive any useful conclusions from information like this. You could try to do a study using only isolations, but that wouldn't necessarily translate well to an actual training program which will have compound lifts.
you say that pushing close to failure requires more recovery, by recovery do you mean more rest between sets or more rest over the week?
Well both really, but he likely means over the week. If you push your muscles hard then of course you need to give them longer to recover.
I'm guessing both but maybe he meant during the week
i can't join the discord server :(
Me with 6-8 sets per week: 🤔
I go to failure or close on every set so it balances out lol
FIRST! LOVE THE VIDEOS BUD KEEP IT UP
0:47 😳
what is a set?
a set is a period of doing a certain number of repetitions on a given muscle group or groups. Usually ranges from 1 ~ 30 (it depends what your goal is, strength, endurance or hypertrophy)
3:55 he just like me fr
HOLD ON A MOMENT! I'm NOT supposed to do 37 sets of tricep extensions with a 13 man line at the squat racks at 4pm? 😆
Working out to failure every day is just going to cause you to injury yourself.
DONT DO IT. Lift what you are comfortable with and then once you get to a point where things feel very difficult and you are using other muscle groups to get a rep in, then stop because your next rep would probably be failure.
24 sets minimum squad, where ya at?
In the Squat rack lol
My right arm is a lot stronger than my left arm
Your discord link is broke
2022 Jun 20
To many studies don’t mean shit that’s a huge problem in real life
I was allways told eat then workout burn fat but workout then eat to build size 🤔
45 set per week is where it is at
How the hell do people get 12-20 sets per week? I've been lifting for 4 years and I still only do 4-6 sets per muscle per week. Or does a row count as biceps even though it doesn't do sh!t for biceps?
Maybe their sets are not on a par with yours. 12 sets of all train-to-failure or close-to-failure are way far from 12 sets of feeling the heat in your muscle, but not the utmost exhaustion.
@demofiel right?! I train with the push/pull/legs workout 6 days a week. 4 set of bench 2 times a week so only 8 set... not close to 12-20 set a week...
This doesn’t account for the perfect rep range video anymore since noone is doing pr sets at 20 +
The more data, the better overall picture.
elaborate please
@@SamiiRSMT Means if we have a broad selection of data we can get a better grasp of what would influence the end result.
I see what you did there Picfit…. I like it…🤣 You’re an “Axpert” on this…😏
Noice!👍🏾
No: more plates more dates
Catch me doing 13 sets on leg day
12-20 sets per muscle per week ?!!
Hell nah dude i already do 18 sets for chest and triceps
pleaseeeeeee dark backgroundddddddd
2
12
NICE TOOOOOOP
I don’t believe in exercise
Nice