@fitnessFAQs Dan, you say that ~1 hour is the sweetspot, but I've purchased your Body by Rings program and there each training session (especially as you progress to 3rd phase) is easily around 2 hours long. Do you think the program should be revised and updated now that it has been several years since you released it? It is not a knock on the program - I have thoroughly enjoyed it and 100% recommend it, but is it maybe a time to revise it with the new knowledge and insights you have gained over the years?
Training is the easy part, nutrition is the real struggle. Hitting daily proteins without going full gym bro, like "Chicken and Broccoli" all week is a whole other game.
@@anthonydeceuninck7149 cooking multiple and different high quality protein meals consistently on a daily basis needs a similar if not stronger effort as working out 3-4 times a week, other than being quite expensive. Anyone who does bodybuilding knows it.
@@anthonydeceuninck7149a lot of people work a lot and are constantly on the move. They either dont have enough time to cook and or forget to eat at times. Yeah meal prep is a thing but people also work through lunch and only eat that meal until they get home
@@anthonydeceuninck7149 it's a valid point. my gym only costs me $20 per month but a lb of steak can be $14 per pound. chicken thighs, eggs, and a few other protein sources are not too expensive but some people can't afford protein powder or some of the highest quality food for building muscle. some people can't even afford the gym actually, but they might use calisthenics to at least be active.
I think he meant body part, so for example, 20 sets of leg exercises, which would mean something like 4 sets of a quad exercise, then 4 sets of a hamstring exercise, etc. At least that’s what I think he meant lol 😅
I thought maybe he meant 20 sets over the 6 week period. Lots of discussion about it in the comments but can’t see an answer. Maybe it was on purpose to get the comments going 🤷🏼♀️
@@LaytonJoselynyeah I normally do 4 of each but like social media is just weird with all this stuff like some people do like 6 or way more it’s just like, your probably not recovering then
@@LaytonJoselyn I mean body builders say it’s good to go less times to the gym to recover or like work less on one muscle the whole week so your muscles recover
I have literally just limited my volume to Pull ups, push ups and a squat (preferably the bulg split squat) and with consistency, sleep and decent nutrition has worked wonders for me. I eventually purchased a weight vest for progression.
I do pullups, dips, handstand pushups, and body weight rows. Legs are just Nordic curl and reverse Nordic curl, plus cardio (I have bad knees) Also, I guess I do dragon flags for abs
I limited my workouts somewhere between three to five exercise per bodypart: Legs I do barbell squat, barbell deadlift, and barbell hip thrust, with some Bulgarian split squat and leg curl. 4 to 5 sets each. Although the leg curl and Bulgarian split squat aren't really needed, tho. Chest and triceps I just do bench press, Inclined bench press, dips: some 4 to 5 sets, and then 3 sets of diamond pushups till failure. For back and biceps I do pull ups and chin ups, 5 sets till failure. Don't really do much here as the pull ups and chin ups take a lot of energy to perform. And sleep at least 7 to 8 hours, as well as trying to eat 4 times a day nutritious meals. I stopped doing all them new exercises I would come upon since I realized I couldn't do em all in 2 hours, let alone one. I'd then be having to do 7 or 8 exercises if that were the case. Just stick with the basics for a strong foundation. Mainly them compound workouts. They work wonders.
This is actually really encouraging advice. I’d arrive to the gym, be there around an hour, but I’d arrive and leave all before some people were even close to being done, always wished I had the free time to stay longer, I suppose if an hour is a good timeline I’ve been worrying for nothing.
You can't do 10 sets in one day? 15 feels low to me. I've easily done more than 20 before. And I don't even mean that as a flex. Everyone should be eating healthy enough, training consistently enough, and getting good enough sleep that they have the energy and endurance to hit at least ten if not 20 working sets. Cardio will also help with building endurance and I know some lifters don't do much of that. Reading comments like yours makes me curious. Do you just go into the gym, bust out 3 sets of curls, and call it a day? Genuinely curious how you're spending an hour in the gym if you're doing a single digit number of sets.
@@IridescentWvery true, I can also reach 10-20 sets per workout type (most of the times). with failure progression. This is one of the better ways to work out IMO. People usually shoot too high with amount of weight. Mr. Border patrol here is totally right too about the lifestyle and diet part. I hate cardio, but there are some respectable ways of cardio where you build both endurance but visual muscle as well
Totally agree ...I've been weight training now for 17yrs and the changes that have happened in gyms is ridiculous with people coming in and doing 12 different exercises for a specific body part all because they saw it on social media ....say for instance your doing your biceps..you only need 4 or 5 good exercises for it ....social media is causing more harm than good in my opinion
Been watching you for years! Really really dope channel, some of the best honest information on UA-cam as far as working out! And actually one of the only true channels here that is a natural lifter!
15 sets 4-5 times body per week Also lots of protein and complex carbs Vitamins and greens A little sweets are fine but limit it, if you’re going to eat the sweets mix it with your protein shake.
If you’re new, don’t be afraid to take your time on form though. Form is the number one priority and if it adds half an hour to an hour to your workout, don’t be ashamed. Don’t limit yourself to an hour workout.
He is so calm seems to have a powerful influencing voice yet so respectful The guy dosent motivate for workout but for consistency somehow Something like bruce wayne
The sets per body part can vary a lot. I feel chest doesnt recover nearly as fast as calves or forearms or some parts of the back. It also depends on your intensity, where most people would benefit from even just 6-14 sets a week for a bodypart
@@lukassepperer4714I feel like this ain’t true, I just feel like for example when we bench we push ourselves a lot harder with more weight vs flys, when I’m benching my whole body be shaking and I’m red asf for that last rep where any back exercise it’s not like that
The volume is purely a side effect of your intensity, if you train very very hard you might only need 1 set per body part a week. Also your individual recovery ability plays a big role as some people are able to train 5 days a week and others only once a week.
@@uoiuo It's obvious that you would get atleast to some degree more stimulus from multiple sets if the intensity of effort isn't affected, BUT with those sets you will dig a WAY deeper Hole into your recovery, meaning you will need to rest longer, for only a little more growth. In the end it's completely up to genetics, how fast you recover. (steroids also enhance recovery, hence why many bodybuilders train for 2-3 hours)
@@i2a7-of2ju intensity bro. if you’re doing your workout, doing heavy weight within the 8-12 range you’re chilling. then up the weight eventually as time progresses and you get stronger. progressive overload + intensity + volume is gonna make you big as shit. 1 hour is plenty of time if you’re going going going instead of sitting around for 5+ minutes each time you do a set. also you don’t want to overwork yourself. if you’re going 2ish times a week then maybe 2-3 hours works best for you. but on a daily basis 1 hour per workout is perfect
@@leven26158-12 rep range is by definintion not "heavy weight", but yes progressive overload is king along with volume is great, rest times vary from person to person and gender to gender, so thats subjective to a degree, training times will vary because of that as well.
Adequate rest too!! Rest time in my opinion is equally as important as working out. I worked out 3-4 days a week for 3 months with PLENTY of rest and managed to go from a starting bench of 135 for 3 reps, to 185 for 3 reps. Bend over rows my max was 155 for 2, then became 225 for 4. Just regular arms curls I went from 20lbs to 30lbs (Also had a very good diet and used creatine)
Hey, i'm a gym coach and I have done research on scientific way to build muscle. Guess what, I have found the exact studies he is talking about. Everything he says is absolutly true ! Thanks a lot for spreading verified knowledge on social platforms ❤
I feel like nutrition and form is more a killer for most people(me included) when I first started training my form was all fucked up and injured myself multiple times.
Stop clowning each other and lift each other up and motivate. None of you knew what you know now without learning it from somewhere. Be humble brothers.
I'm no expert but I find this more enjoyable. Maximum 10sets per muscle group per day. With atleast minimum 18 sets and maximum 20 sets per muscle group per week.
Note: The 10-20 sets study was done with only 90 second rest periods between sets and they counted bench press/Pulldowns as tricep/bicep volume. So the actual number of effective volume is probably more like 4-12 sets a week if all sets are close to or to failure and adequate rest between sets (2-5mins)
@@redlian5844 Impossible to answer, too many variables to consider. What you're ultimately after is stimulus. Adding sets is one way to add stimulus. Going closer to failure also adds stimulus. Going for a deeper stretch adds stimulus. Ultimately you have to just trial and error for yourself. Do 10 sets with standardized execution, exercise selection, intensity etc. If you can regularly progress with that, perfect stick to it. This will also vary from muscle to muscle, person to person, etc.
@@redlian5844 you also have compound exercises that involve multiple muscle groups which will impact recovery if you add sets there since they're more fatiguing (compare 2 sets of SLDLs to failure to 2 sets of lying leg curls). So in conclusion again: It depends, try it out, asses results, adjust accordingly.
Eating definitely the harder part imo. Working out is just picking up something heavy, putting it down, & doing that over & over again, easy & simple. If I don’t get enough calories/protein then all that working out will be for nothing. Plus getting in a lot of calories/protein is expensive, have you guys seen good prices these days? Even McDonald’s & fast food is getting expensive & if you don’t consistently eat a lot then you’ll lose your gains. It’s a lifestyle for real
Never saw anyone have any success with that. But if it works for you, GREAT!! I've seen thousands have success with 5 to 20 sets per week over the years as have I. But definitely do what works best for you!!
I think in regards to the points that you're making there's probably another culprit that many of us when learning how to workout have worked out along the lines of. And that's when you're an athlete for whatever sport, you learn how to work out because your coach teaches you to work out a certain way. When I was in high school, everybody who was on any sports team had to do weight training and track. That's usually what they had to do in the off-season, if we weren't playing another sport in the off season. So the volume of workouts the style of workouts that we do can often be reminiscent of what we became used to in our youth. I'm also a martial artist and there is kind of the warm up that we would do before class which consisted of about ten workouts giver take. This would be workouts that you are doing near failure until you adjust to it. Usually after warming up your kind of exhausted. Just throwing that out there.
This is bad advice. Volume isn't required for growth and progression. Its all about intensity. One set to ABSOLUTE momentary muscular failure per body part is enough stimulation to grow. The biggest problem is most people have no idea what momentary muscular failure is.
@@ivangho6319 failure is not stopping because it hurts. It's not stopping because you know you won't get the full rep. It's not stopping because you got so close to failure it probably doesn't matter anyway.... It's stopping because you absolutely cannot move the weight not even one millimetre further!
@@jobloggs8021 Interesting ty! What about if you do 100kg weight for expample and you "failed" last rep... but you have enough strength to rep 70, 40, 30 etc for many more times. How is it count?
@@ivangho6319 . Doing more reps with lighter weight won't achieve anything more than doing a heavier weight for less reps. Your muscles respond best to the stimulus of failing under load, weather that be six reps or thirty. More reps causes more systemic stress on your recovery system so save time in the gym and time recovering and do less reps (6-12) Less than six to failure will still work but invites injury.
Less is more, my workout for chest is only 3 exercises 3 sets in each, first 2 sets are like warmup with 80% weight, and last set with max weight I can and hit failure around 6 - 8 reps. rest time is 3 min Then for triceps I do dip 1 set till failure Then Push downs 1 set till failure
@@beastt-_ one max set is enough to stimulate growth, dont forget that you are already hiting all your chest fibers with other chest exercices, thats something manh people dont see, you can do only incline bench and you will have a big middle chest. People copy that 4 sets ×12 thing all time because they follow their favorite old bodybuilders doing 2 hours workout with 6 exercices. Those bodybuilders are not same as you, they take steroid they can workout for 4 hours and after 48h they are fully recovered thanks to steroids. But we natty builders need a week to recovet if we do intense heavy lifting, but many people will train after 3 days of heavy lifting. This is why you see those strenght training guys always lean and dont build muscle due to overworking the muscle without full recovery
Best gains I've made so far was with the Mike Mentzer method. Basically only do 1 set per exercise within a 6-10 reps range and always train to failure. Give yourself enough rest between trainings, minimum of 2-3days. Works well, also makes you not spend more than 1hr at the gym.
Actually science says training to failure gives less gains than training at like 80%. Training to failure will result in more strength tho, but training near the failure will cause more muscle hypertrophy
@@getbacon3 Not really, that would be pretty little. With supersets it's pretty easy to get in 10+ sets in 1 hour, for example back+chest+shoulders supersetted 3 sets each is 9 sets in only 25-30 minutes already
I have always been guilty of doing too much for so so so many years. Changed it up last year to 45mins 10 to 15 sets per muscle group and I've grown more than i have ever have in that time.
@@tomashorst9544the average person's shoulders aren't accustomed to applying force in that position so the chance of injury is significantly increased. The exercise also does not provide any meaningful benefits over the standard lat pull down
If you don't have the shoulder flexibility it is very dangerous. Btw, by stretching the shoulder and avoiding pain you are just making yourself more prone to injuries later. More ROM = more chances of getting injured. No pain doesn't mean that your body isn't broken. I would not recommend behind the neck pull-ups as they are better exercises to recruit the teres major.
@@waldog1079 okay man you are right. I really want you to do the lat pull downs exactly like him. Do it because he is muscular. If you don’t do it like him you are a hater. Honestly, From today on you will do the lat pull downs exactly like him, I really want you to do it, its good for you! Have fun
What he means in "per muscle group" is like doing 20 sets for the arms 5 sets for triceps, 5 sets for biceps, 5 sets for shoulders, 5 sets for forearms.
20 sets per body part is only needed if you’re literally trying to get 100% of optimal gains, which is ridiculous for most people. Studies have shown that only ONE single set gets you 65% of optimal gains and 6-10 gets you 90-95% of the optimal gains. So doing 10 more sets just to see something so minimal is idiotic unless fitness is your life or career.
Muscle building doesn’t happen in the gym, it happens through good healthy eating and enough sleep. The gym is just there to break muscles down and put things in motion. For me the hardest thing in the beginning was all the eating, and cutting down on the bad stuff. Protein and carbs are the two major factors for building and restoring muscles, you can either do it dirty or clean/lean
Diminishing returns are still returns and that's why higher volume results in more work over time which results in greater acquired skeletal muscle tissue.
40-45min is plenty long provided there is true focus on intensity, and not distracted. If you can’t reach enough volume in that time period there is issue with intensity.
For the lazy people, pick a weight around 60% of your max. Pick a lazy exercise, do max rep. Rest 15 seconds. Do max reps again. Repeat 4 times per exercise. You get 12 sets per muscle group and workout takes around 8-10 minutes.
There's only a small thing that I do wanna point out about the advice given. There will always be more efficient workouts that exist and sometimes the workouts that you start with are not the best workouts for your goal. And so I think any person should keep their ears open for other workouts. They should just approach it critically. Don't accept other people's word for it. Testit against other people and their opinions. Test it against the people that you're aware have been able to accomplish the goals you desire. Test it against the needs of your body. There are many things that you should test it against before you adopt it as part of your workout routine. And so long as you are considering the most important things towards your goals and you have a good enough understanding of your own body, you should be in a good position to find out what those workouts are that you need to master. Personally, I like doing full range of motion workouts and then working out every part of the motion of the workout and so while it may look like I'm doing 5 different workouts, I'm actually just doing one. I found this to be the easier way to continue to do reps beyond my limit.
I noticed his reps are slower on the release. Mike Mensor built his career on this strategy. And this Man's displaying true strength with ring pull ups. Purely lean. Obviously from daily activity and heal plan intakes.
Or... get this: *Gradual intensity increase.* Do a manageable set for basic exercises and gradually make them harder and harder on a week by week basis. Consistency is the key and you don't want yourself to be aching and be discouraged the next day after your worked your ass off before. What's most important is to be able to do exercise the tomorrow and so on, not 3 days, weeks, or months later.
Yeah that makes sense. Since I’ve started going to the gym I’m doing around 5 sets of 10-15 reps with increasing weights to build up to my sweet spot on each muscle group and I go about 4 times a week so that works out. No pun intended.
I used to do like 6 or 7 exercises for a push pull leg. I now do three really basic fundamentals, like for a back day I rows, pull ups, back extension. Chest, bench press, fly's, dips. Legs, squats calf raises. Been doing it like this and you see so much more of a growth as a newbie
Personally/anecdotally & I’m cis fem…my “science” shows me that, as long as I’m enjoying myself, am doing doing things that build muscle enjoyable to me & stop BEFORE I’m miserable so no “to fail” but, decent enough…a) I’m coming back to it & b) I’m definitely getting results. Doing anything like this more than you had been, these things are occurring within your body. I suppose it’s about whether or not you’re on a speed track or a whatever you’d call what I like to do. And, in general. Not everything works the same for everyone.
Important distinction. Scientific literature suggests 10 to 20 sets *per week*, not per workout. Also, spacing that out is a good idea too, because your muscles need no more than about two days to nearly fully recover, granted your diet is in order. That means that if you space it out, you’re muscles will be in a much better position to push harder than if you did that all in one day. Anywhere from 2-3 days per week is going to be great for muscle growth. This is why I love the upper/lower program.
10 sets per week is great this means that you could literally train full body twice per week and do 5sets of 1 exercise per body part 2x per week and grow. It’s crazy how back in the 80s and 90s people thought you had to do like 50 plus sets
There really always is something new to try 😭 It took me so long to get around trying to add a “brand new optimal muscle building” exercise into my routine😂
It is all about genetics. I have a friend that worked out with light weights and had beautiful and aesthetic body and he gained that muscle just from 6-7 months of working out whilst i have trained for one year and didn't got even closer🤷♂️
Currently doing 12-18 sets per muscles group per week. But I do split it into Upper and Lower day, but I don’t do more than 2 exercises per muscle each day. I workout 6 times a week, but never train the same muscle consecutively, I don’t have have high volume in an day so I’m never sore the next day, which enables to train everyday pretty much. Increased my bench and OHP by 10kg in 4 weeks, and have improved my physique and muscle mass
I usually do 2 parts in a day. Monday is -chest & tricep, tuesday - back & bicep, and Wednesday - leg & shoulders, and it gave an amazing outcome, side by side I'm taking creatine and protein and proper diet. I think everyone should focus on 2 parts a day, and each part must've 6 exercises except for bicep and tricep, since they're small muscle(4 exercises). This is my experience tho, i think it'll give a good effect to someone else as well, but with proper diet as well.
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@fitnessFAQs Dan, you say that ~1 hour is the sweetspot, but I've purchased your Body by Rings program and there each training session (especially as you progress to 3rd phase) is easily around 2 hours long. Do you think the program should be revised and updated now that it has been several years since you released it?
It is not a knock on the program - I have thoroughly enjoyed it and 100% recommend it, but is it maybe a time to revise it with the new knowledge and insights you have gained over the years?
Excellent advice! 💪
🙌blessings dedication💪
*Friends, I did 7 one arm pull ups Please support me*
I just saw a short of yours where you explain not to train to fail.
Da fuq! What gives?
10-20 sets per body part *per week*
imagine 20 sets per workout
A great guideline to use as a starting point. Different muscle groups may need more or less.
@@FitnessFAQscan you elaborate on that one ?
@@ofueysytukbfdstwwyrgdym what classifies as a body part?
@@FitnessFAQs that's amazing but I just do like 12 per week as it's a full body workout
Training is the easy part, nutrition is the real struggle. Hitting daily proteins without going full gym bro, like "Chicken and Broccoli" all week is a whole other game.
Lol, "eating is harder than training" 🤡
@@anthonydeceuninck7149 cooking multiple and different high quality protein meals consistently on a daily basis needs a similar if not stronger effort as working out 3-4 times a week, other than being quite expensive. Anyone who does bodybuilding knows it.
@@anthonydeceuninck7149it is. You’re the clown.
@@anthonydeceuninck7149a lot of people work a lot and are constantly on the move. They either dont have enough time to cook and or forget to eat at times. Yeah meal prep is a thing but people also work through lunch and only eat that meal until they get home
@@anthonydeceuninck7149 it's a valid point. my gym only costs me $20 per month but a lb of steak can be $14 per pound. chicken thighs, eggs, and a few other protein sources are not too expensive but some people can't afford protein powder or some of the highest quality food for building muscle. some people can't even afford the gym actually, but they might use calisthenics to at least be active.
“Do 20 sets per muscle group.”
“A rookie mistake is doing too much.”
😅I peeped that too! Wtf
As in drop your weight
I think he meant body part, so for example, 20 sets of leg exercises, which would mean something like 4 sets of a quad exercise, then 4 sets of a hamstring exercise, etc. At least that’s what I think he meant lol 😅
I thought maybe he meant 20 sets over the 6 week period. Lots of discussion about it in the comments but can’t see an answer. Maybe it was on purpose to get the comments going 🤷🏼♀️
@@Twzgp11lytxp4 and 4 is 8 lol you got 12 more sets left for just supplementary muscles?
People in the gym doing 10-20 sets a day in the gym:⚰️
I go for 12-15, 3-4 sets per exercise, its just not that hard, what happened to humans
I do 12 sets per body part,twice a week meaning 24 sets in a week
@@LaytonJoselynyeah I normally do 4 of each but like social media is just weird with all this stuff like some people do like 6 or way more it’s just like, your probably not recovering then
@@DOGEIDK yeah its weird its like the normality now is doing less because everyone is weak
@@LaytonJoselyn I mean body builders say it’s good to go less times to the gym to recover or like work less on one muscle the whole week so your muscles recover
Bros built like the armoured titan holy
*Friends, I did 7 one arm pull ups Please support me*
have you never seen a muscular body
gay
@@aleyorch44 huh
@@aleyorch44 It's not, it's just admiration and complementary and even if it was so what? Literal 5 year old.
Therapist - buff matpat doesn’t exist
Buff matpat
i thought i was the only one tripping with that thumbnail
I have literally just limited my volume to Pull ups, push ups and a squat (preferably the bulg split squat) and with consistency, sleep and decent nutrition has worked wonders for me. I eventually purchased a weight vest for progression.
What about biceps?
@@RoyHoypulls ups work the biceps too, and he can also do chin ups(Reverse grip pull ups) instead which target the biceps more
How many of each?
I do pullups, dips, handstand pushups, and body weight rows.
Legs are just Nordic curl and reverse Nordic curl, plus cardio (I have bad knees)
Also, I guess I do dragon flags for abs
I limited my workouts somewhere between three to five exercise per bodypart:
Legs I do barbell squat, barbell deadlift, and barbell hip thrust, with some Bulgarian split squat and leg curl. 4 to 5 sets each. Although the leg curl and Bulgarian split squat aren't really needed, tho.
Chest and triceps I just do bench press, Inclined bench press, dips: some 4 to 5 sets, and then 3 sets of diamond pushups till failure.
For back and biceps I do pull ups and chin ups, 5 sets till failure. Don't really do much here as the pull ups and chin ups take a lot of energy to perform.
And sleep at least 7 to 8 hours, as well as trying to eat 4 times a day nutritious meals.
I stopped doing all them new exercises I would come upon since I realized I couldn't do em all in 2 hours, let alone one. I'd then be having to do 7 or 8 exercises if that were the case. Just stick with the basics for a strong foundation. Mainly them compound workouts. They work wonders.
This is actually really encouraging advice. I’d arrive to the gym, be there around an hour, but I’d arrive and leave all before some people were even close to being done, always wished I had the free time to stay longer, I suppose if an hour is a good timeline I’ve been worrying for nothing.
**Mike mentzer has entered the chat**
"10 to 20 sets is ideal"
"Don't do too much"
He meant per week
You can't do 10 sets in one day? 15 feels low to me. I've easily done more than 20 before. And I don't even mean that as a flex. Everyone should be eating healthy enough, training consistently enough, and getting good enough sleep that they have the energy and endurance to hit at least ten if not 20 working sets. Cardio will also help with building endurance and I know some lifters don't do much of that.
Reading comments like yours makes me curious. Do you just go into the gym, bust out 3 sets of curls, and call it a day? Genuinely curious how you're spending an hour in the gym if you're doing a single digit number of sets.
@@IridescentWvery true, I can also reach 10-20 sets per workout type (most of the times). with failure progression. This is one of the better ways to work out IMO. People usually shoot too high with amount of weight. Mr. Border patrol here is totally right too about the lifestyle and diet part. I hate cardio, but there are some respectable ways of cardio where you build both endurance but visual muscle as well
@@Mister_Rizzler You hitting chest twice per week? Legs twice per week? Back twice per week? When do you rest?
@@tdn6232wdym 20 sets of what? different body parts? How does that work
Totally agree ...I've been weight training now for 17yrs and the changes that have happened in gyms is ridiculous with people coming in and doing 12 different exercises for a specific body part all because they saw it on social media ....say for instance your doing your biceps..you only need 4 or 5 good exercises for it ....social media is causing more harm than good in my opinion
Is it fine doing 2 bicep exercises twice a week or should i bump it to 3 i think i should but idk
@@i2a7-of2juwell said
Yeah , people NEED to use BETTER common sense .
LOL 😂, 4- 5 different exercises for biceps???? More like 2 is plenty.
@@musicman7297 2 is perfectly fine
Been watching you for years! Really really dope channel, some of the best honest information on UA-cam as far as working out! And actually one of the only true channels here that is a natural lifter!
Bro your every exercise is so satisfying to watch .
15 sets 4-5 times body per week
Also lots of protein and complex carbs
Vitamins and greens
A little sweets are fine but limit it, if you’re going to eat the sweets mix it with your protein shake.
If you’re new, don’t be afraid to take your time on form though. Form is the number one priority and if it adds half an hour to an hour to your workout, don’t be ashamed. Don’t limit yourself to an hour workout.
Hell yeah thanks I’m working on it
He is so calm seems to have a powerful influencing voice yet so respectful
The guy dosent motivate for workout but for consistency somehow
Something like bruce wayne
The sets per body part can vary a lot. I feel chest doesnt recover nearly as fast as calves or forearms or some parts of the back. It also depends on your intensity, where most people would benefit from even just 6-14 sets a week for a bodypart
Fully agree back regenerates insanly quik
@@lukassepperer4714I feel like this ain’t true, I just feel like for example when we bench we push ourselves a lot harder with more weight vs flys, when I’m benching my whole body be shaking and I’m red asf for that last rep where any back exercise it’s not like that
@@oVividzthey’re saying back recovers more quickly than chest.
@@oVividz u not training hard enough then
@@lukassepperer4714 nah, back doesnt recover as fast as smaller muscles like biceps triceps etc
The v taper when you were doing dumbell bench press is insane
Always solid advice.
My sweet spot is on 1,5 hours with long warmup of the joints taking lots of rest in between
actual exercise 3 min, rest in between 15 min
@@tyronbasista2729 I always take like 5 min rests after compound lifts
@@tyronbasista2729but for isolation I do one arm at a time and switch to another and finish the sets without rest
I take like 2 to 2,5 hours at the gym😊
Sweer spot 1.5 hours to 3 hours or 2.5 hours
Top physique, that mate.
This should be what young lads strive for. Not the juiced up short cut takers all over social media
Bro's form is majestic
Fr , tbf consistency and not giving to much interest so you don’t lose hope to fast if you don’t get results fast has to be the most important thing
Dudes shoulder mobility is under-appreciated
Finally an honest smart bodybuilder.
The volume is purely a side effect of your intensity, if you train very very hard you might only need 1 set per body part a week. Also your individual recovery ability plays a big role as some people are able to train 5 days a week and others only once a week.
Heavy Duty
listen guys, these are actual facts!
Any scientific evidance to say 1 set is better than 3 or more for failure ?
@@o_wildstyle_o7857 Where did you read those "facts" ?
@@uoiuo It's obvious that you would get atleast to some degree more stimulus from multiple sets if the intensity of effort isn't affected, BUT with those sets you will dig a WAY deeper Hole into your recovery, meaning you will need to rest longer, for only a little more growth.
In the end it's completely up to genetics, how fast you recover.
(steroids also enhance recovery, hence why many bodybuilders train for 2-3 hours)
It’s also very important to concentrate on the muscles that are working in a particular exercise.
the behind the head lat pull downs immediately discredited everything
How so?
@@Guyontheinternet512 absolutely horrible for your shoulders health man
15 is where data shows you need to hit. 15 to 40. Variable resistance is way more efficient.
- 10-20 sets per muscles
- dont do too much per workout.
Top tier advice
How is a hour the sweet spot u barely do anything then id say 1.5-2.5 is good maybe even up go 3
@@i2a7-of2juIf you can’t finish a workout in an hour your not working out hard enough.
@@i2a7-of2ju intensity bro. if you’re doing your workout, doing heavy weight within the 8-12 range you’re chilling. then up the weight eventually as time progresses and you get stronger. progressive overload + intensity + volume is gonna make you big as shit. 1 hour is plenty of time if you’re going going going instead of sitting around for 5+ minutes each time you do a set. also you don’t want to overwork yourself. if you’re going 2ish times a week then maybe 2-3 hours works best for you. but on a daily basis 1 hour per workout is perfect
@@leven2615 1.5-3hours works well for me rn i go 4 times a week i rest 60 seconds but when doing legs 60- 90
@@leven26158-12 rep range is by definintion not "heavy weight", but yes progressive overload is king along with volume is great, rest times vary from person to person and gender to gender, so thats subjective to a degree, training times will vary because of that as well.
Adequate rest too!! Rest time in my opinion is equally as important as working out. I worked out 3-4 days a week for 3 months with PLENTY of rest and managed to go from a starting bench of 135 for 3 reps, to 185 for 3 reps. Bend over rows my max was 155 for 2, then became 225 for 4. Just regular arms curls I went from 20lbs to 30lbs (Also had a very good diet and used creatine)
Consistency becomes intensity! Respect that and you be well on your way to your own potential in every area of your life!
He keeps optimum agility and range of movement while building muscle, that is uncommon.
I build my muscles with Legos and glue, hasn’t let me down yet.
Hey, i'm a gym coach and I have done research on scientific way to build muscle. Guess what, I have found the exact studies he is talking about. Everything he says is absolutly true ! Thanks a lot for spreading verified knowledge on social platforms ❤
I feel like nutrition and form is more a killer for most people(me included) when I first started training my form was all fucked up and injured myself multiple times.
Stop clowning each other and lift each other up and motivate. None of you knew what you know now without learning it from somewhere. Be humble brothers.
The hard part is the food. The easy part is the workout.
I'm no expert but I find this more enjoyable.
Maximum 10sets per muscle group per day.
With atleast minimum 18 sets and maximum 20 sets per muscle group per week.
Note: The 10-20 sets study was done with only 90 second rest periods between sets and they counted bench press/Pulldowns as tricep/bicep volume. So the actual number of effective volume is probably more like 4-12 sets a week if all sets are close to or to failure and adequate rest between sets (2-5mins)
so 10 sets a WEEK per muscle group is optimal right? lets say i work out 4 times a week
@@redlian5844 Impossible to answer, too many variables to consider. What you're ultimately after is stimulus. Adding sets is one way to add stimulus. Going closer to failure also adds stimulus. Going for a deeper stretch adds stimulus. Ultimately you have to just trial and error for yourself. Do 10 sets with standardized execution, exercise selection, intensity etc. If you can regularly progress with that, perfect stick to it. This will also vary from muscle to muscle, person to person, etc.
@@redlian5844 you also have compound exercises that involve multiple muscle groups which will impact recovery if you add sets there since they're more fatiguing (compare 2 sets of SLDLs to failure to 2 sets of lying leg curls).
So in conclusion again:
It depends, try it out, asses results, adjust accordingly.
Eating definitely the harder part imo. Working out is just picking up something heavy, putting it down, & doing that over & over again, easy & simple. If I don’t get enough calories/protein then all that working out will be for nothing.
Plus getting in a lot of calories/protein is expensive, have you guys seen good prices these days? Even McDonald’s & fast food is getting expensive & if you don’t consistently eat a lot then you’ll lose your gains. It’s a lifestyle for real
Damn this is the highest quality of fitness content I have seen in a while great work
1 set is all you need! Mike Mentzer on 🔝
Never saw anyone have any success with that. But if it works for you, GREAT!! I've seen thousands have success with 5 to 20 sets per week over the years as have I. But definitely do what works best for you!!
I think in regards to the points that you're making there's probably another culprit that many of us when learning how to workout have worked out along the lines of. And that's when you're an athlete for whatever sport, you learn how to work out because your coach teaches you to work out a certain way. When I was in high school, everybody who was on any sports team had to do weight training and track. That's usually what they had to do in the off-season, if we weren't playing another sport in the off season. So the volume of workouts the style of workouts that we do can often be reminiscent of what we became used to in our youth. I'm also a martial artist and there is kind of the warm up that we would do before class which consisted of about ten workouts giver take. This would be workouts that you are doing near failure until you adjust to it. Usually after warming up your kind of exhausted. Just throwing that out there.
This is bad advice. Volume isn't required for growth and progression. Its all about intensity. One set to ABSOLUTE momentary muscular failure per body part is enough stimulation to grow. The biggest problem is most people have no idea what momentary muscular failure is.
and what is it actually? no cap
@@ivangho6319 failure is not stopping because it hurts. It's not stopping because you know you won't get the full rep. It's not stopping because you got so close to failure it probably doesn't matter anyway.... It's stopping because you absolutely cannot move the weight not even one millimetre further!
@@jobloggs8021 Interesting ty! What about if you do 100kg weight for expample and you "failed" last rep... but you have enough strength to rep 70, 40, 30 etc for many more times. How is it count?
@@ivangho6319 . Doing more reps with lighter weight won't achieve anything more than doing a heavier weight for less reps. Your muscles respond best to the stimulus of failing under load, weather that be six reps or thirty. More reps causes more systemic stress on your recovery system so save time in the gym and time recovering and do less reps (6-12)
Less than six to failure will still work but invites injury.
@@ivangho6319if you truly go to failure,even if you lower your weight you will only be able to do 1-2 reps with that weight
Im doing 5 sets for chest 4 for lats 3 for upper back 3 for tricep 2 for bicep 4 for legs 1 for forearm 4 for abs per week
Less is more, my workout for chest is only 3 exercises
3 sets in each, first 2 sets are like warmup with 80% weight, and last set with max weight I can and hit failure around 6 - 8 reps. rest time is 3 min
Then for triceps I do dip 1 set till failure
Then Push downs 1 set till failure
That’s valid bro tbh more sets don’t work unless ur juiced and can do more
yeah more sets more reps will recruit endurance muscle fibers more, which are tall and thin they will not make you look thick and big@@jimboi9517
that's interesting, only 1 set with max weight? i do at least two with max. wonder which ones more optimal for growth
@@beastt-_ one max set is enough to stimulate growth, dont forget that you are already hiting all your chest fibers with other chest exercices, thats something manh people dont see, you can do only incline bench and you will have a big middle chest.
People copy that 4 sets ×12 thing all time because they follow their favorite old bodybuilders doing 2 hours workout with 6 exercices. Those bodybuilders are not same as you, they take steroid they can workout for 4 hours and after 48h they are fully recovered thanks to steroids. But we natty builders need a week to recovet if we do intense heavy lifting, but many people will train after 3 days of heavy lifting. This is why you see those strenght training guys always lean and dont build muscle due to overworking the muscle without full recovery
3 minutes between sets or exercises?
Best gains I've made so far was with the Mike Mentzer method. Basically only do 1 set per exercise within a 6-10 reps range and always train to failure. Give yourself enough rest between trainings, minimum of 2-3days. Works well, also makes you not spend more than 1hr at the gym.
Great advice, once again! 🙏
Actually science says training to failure gives less gains than training at like 80%. Training to failure will result in more strength tho, but training near the failure will cause more muscle hypertrophy
Hey there 😊 10 to 20 sets in one single session? How many times per week? How long should we rest between sessions? 🤔
He meant to say 10-20 set per week
@@getbacon3 Not really, that would be pretty little. With supersets it's pretty easy to get in 10+ sets in 1 hour, for example back+chest+shoulders supersetted 3 sets each is 9 sets in only 25-30 minutes already
its per muscle group
10 to 20 sets per apples
@@wladynoszhighlights598910-20 sets per muscle group per week.
I have always been guilty of doing too much for so so so many years. Changed it up last year to 45mins 10 to 15 sets per muscle group and I've grown more than i have ever have in that time.
Why are you doing behind the neck pull downs? That exercise negates me from taking your advice.
Notice how he was talking about junk volume while doing those. I think that’s the picture he’s trying to portray
@@moneymakinmitch8130 that’s a good point it just seems a very subtle.
Seems either pretty advanced or just high risk low reward. Easy way to strain your neck
Science based facts. 👋 Not bro-facts. Great channel.
can you show how you look without pump
Bang on,my friend!!! You shared some much wisdom. ❤ 😅
How to build muscle according to Calisthenics
He's literally using weights too
@@YRO.Yes Weighted Calisthenics
Do high volume if you only have access to your bodyweight
Never get disappointed in dev1ce
Behind the neck pull is an awful exercise with too much risk
it depends
Why?
@@tomashorst9544the average person's shoulders aren't accustomed to applying force in that position so the chance of injury is significantly increased. The exercise also does not provide any meaningful benefits over the standard lat pull down
No
If you don't have the shoulder flexibility it is very dangerous. Btw, by stretching the shoulder and avoiding pain you are just making yourself more prone to injuries later. More ROM = more chances of getting injured. No pain doesn't mean that your body isn't broken. I would not recommend behind the neck pull-ups as they are better exercises to recruit the teres major.
Best video seen so far
Never listen to someone doing lat pull-downs behind the head
Exactly, good way to screw up the rotator cuff.
when it comes to working out i rather listen to the muscular guy than some random hater in a comment
@@waldog1079 okay man you are right. I really want you to do the lat pull downs exactly like him. Do it because he is muscular. If you don’t do it like him you are a hater. Honestly, From today on you will do the lat pull downs exactly like him, I really want you to do it, its good for you! Have fun
I agree, he lost my attention at that moment as well.
People that do em like that are 🤡
What he means in "per muscle group" is like doing 20 sets for the arms 5 sets for triceps, 5 sets for biceps, 5 sets for shoulders, 5 sets for forearms.
Love the diplomatic approach. Keep going forward buddy.
First vid from this chap for ages. As always, clear, intelligent ideas and advice supporting succinct visuals.
Also don't forget to eat enough protein. That's what your body uses to literally build muscle. 1g per kg of body weight is ideal.
Actually getting within a few rep of failure has proven to be just as good for hypertrophy
20 sets per body part is only needed if you’re literally trying to get 100% of optimal gains, which is ridiculous for most people. Studies have shown that only ONE single set gets you 65% of optimal gains and 6-10 gets you 90-95% of the optimal gains. So doing 10 more sets just to see something so minimal is idiotic unless fitness is your life or career.
Muscle building doesn’t happen in the gym, it happens through good healthy eating and enough sleep. The gym is just there to break muscles down and put things in motion.
For me the hardest thing in the beginning was all the eating, and cutting down on the bad stuff. Protein and carbs are the two major factors for building and restoring muscles, you can either do it dirty or clean/lean
Was thinking of ya good to see your content
50 minutes is perfect - 5 exercises 3-4 sets (occasional dropsets on certain exercises).
This is the context that gets you followers never stop 🎉
You should have specified that the 10 to 20 set per muscle group is a weekly volume.
Beginners can misinterpret the information.
Great video tho
Diminishing returns are still returns and that's why higher volume results in more work over time which results in greater acquired skeletal muscle tissue.
40-45min is plenty long provided there is true focus on intensity, and not distracted. If you can’t reach enough volume in that time period there is issue with intensity.
For the lazy people, pick a weight around 60% of your max.
Pick a lazy exercise, do max rep. Rest 15 seconds. Do max reps again. Repeat 4 times per exercise.
You get 12 sets per muscle group and workout takes around 8-10 minutes.
I am a Martial Artist I just go for stamina and strength size is not a issue on the street. You don’t get to pick who is going to attack you.
There's only a small thing that I do wanna point out about the advice given. There will always be more efficient workouts that exist and sometimes the workouts that you start with are not the best workouts for your goal. And so I think any person should keep their ears open for other workouts. They should just approach it critically. Don't accept other people's word for it. Testit against other people and their opinions. Test it against the people that you're aware have been able to accomplish the goals you desire. Test it against the needs of your body. There are many things that you should test it against before you adopt it as part of your workout routine. And so long as you are considering the most important things towards your goals and you have a good enough understanding of your own body, you should be in a good position to find out what those workouts are that you need to master. Personally, I like doing full range of motion workouts and then working out every part of the motion of the workout and so while it may look like I'm doing 5 different workouts, I'm actually just doing one. I found this to be the easier way to continue to do reps beyond my limit.
I noticed his reps are slower on the release. Mike Mensor built his career on this strategy.
And this Man's displaying true strength with ring pull ups.
Purely lean. Obviously from daily activity and heal plan intakes.
Or... get this:
*Gradual intensity increase.*
Do a manageable set for basic exercises and gradually make them harder and harder on a week by week basis.
Consistency is the key and you don't want yourself to be aching and be discouraged the next day after your worked your ass off before.
What's most important is to be able to do exercise the tomorrow and so on, not 3 days, weeks, or months later.
Yeah that makes sense. Since I’ve started going to the gym I’m doing around 5 sets of 10-15 reps with increasing weights to build up to my sweet spot on each muscle group and I go about 4 times a week so that works out. No pun intended.
Finally, a good video
Training to failure with 20 sets per muscle will lead to over training insanely fast.
Bro got some clean skin 🤝🏼✨🔥
Very helpful thanksss 👌
Recovery is very important . Diet too.
I used to do like 6 or 7 exercises for a push pull leg. I now do three really basic fundamentals, like for a back day I rows, pull ups, back extension. Chest, bench press, fly's, dips. Legs, squats calf raises. Been doing it like this and you see so much more of a growth as a newbie
Personally/anecdotally & I’m cis fem…my “science” shows me that, as long as I’m enjoying myself, am doing doing things that build muscle enjoyable to me & stop BEFORE I’m miserable so no “to fail” but, decent enough…a) I’m coming back to it & b) I’m definitely getting results. Doing anything like this more than you had been, these things are occurring within your body. I suppose it’s about whether or not you’re on a speed track or a whatever you’d call what I like to do. And, in general. Not everything works the same for everyone.
Yooo My Man is Jacked 😜
Keep it up Brotha 💯😃
His body is prove he is right
Important distinction. Scientific literature suggests 10 to 20 sets *per week*, not per workout. Also, spacing that out is a good idea too, because your muscles need no more than about two days to nearly fully recover, granted your diet is in order. That means that if you space it out, you’re muscles will be in a much better position to push harder than if you did that all in one day. Anywhere from 2-3 days per week is going to be great for muscle growth. This is why I love the upper/lower program.
10 sets per week is great this means that you could literally train full body twice per week and do 5sets of 1 exercise per body part 2x per week and grow. It’s crazy how back in the 80s and 90s people thought you had to do like 50 plus sets
There really always is something new to try 😭 It took me so long to get around trying to add a “brand new optimal muscle building” exercise into my routine😂
What do you mean something new? The advice he's giving has been around for years.
It is all about genetics. I have a friend that worked out with light weights and had beautiful and aesthetic body and he gained that muscle just from 6-7 months of working out whilst i have trained for one year and didn't got even closer🤷♂️
Currently doing 12-18 sets per muscles group per week. But I do split it into Upper and Lower day, but I don’t do more than 2 exercises per muscle each day.
I workout 6 times a week, but never train the same muscle consecutively, I don’t have have high volume in an day so I’m never sore the next day, which enables to train everyday pretty much.
Increased my bench and OHP by 10kg in 4 weeks, and have improved my physique and muscle mass
I like the way you are training 👌
Love the video! Could you site your sources. Would like to look into it more
I usually do 2 parts in a day. Monday is -chest & tricep, tuesday - back & bicep, and Wednesday - leg & shoulders, and it gave an amazing outcome, side by side I'm taking creatine and protein and proper diet. I think everyone should focus on 2 parts a day, and each part must've 6 exercises except for bicep and tricep, since they're small muscle(4 exercises). This is my experience tho, i think it'll give a good effect to someone else as well, but with proper diet as well.
Connect mind with muscles
So true said bro n you looks so Fit and strong man 💪🏾💪🏾💪🏾
I’m fired up 🔥🔥🔥🔒🏋🏾♂️