How Many Sets for MAXIMUM Muscle Growth? (men over 40)
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- Опубліковано 3 гру 2022
- Training volume is a crucial factor to consider when it comes to muscle gain. There is compelling evidence that training volume is a primary driver of hypertrophy. A dose-response relationship between volume and muscle gain - at least to a degree - has been widely reported in the scientific literature.
That said, pinpointing how much training volume you should do isn’t that simple. Even leading researchers argue about how much volume is necessary. This debate increased after one study published in the Strength and Conditioning Journal found that more volume - as high as 45 sets per muscle per week - might be best. Another study, however, found that results begin to diminish beyond 10 sets per muscle per week.
So how much volume do you really need in order to maximize muscle growth? That’s exactly what we’ll explain in this video.
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References:
1. Schoenfeld BJ, Grgic J.Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy J Strength Cond Res 2018, 40(4): 107-112 elementssystem.com/wp-content...
2. Schoenfeld BJ, Ogborb D, Kreiger JW, Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis J Sports Sci 2017, 35 (11):173-1082
3. Barbalho M et al. Evidence for an Upper Threshold for Resistance Training Volume in Trained Women Med Sci Sports Exerc. 2019,51(3): 515-522 pubmed.ncbi.nlm.nih.gov/30779...
4. Fisher J, Steele J, Bruce-Low S, and Smith D. Evidence-based resistance training recommendations. Med Sportiva 15: 147- 162, 2011.
5. Fry AC and Kraemer WJ. Resistance exercise overtraining and overreaching. Neuroendocrine responses. Sports Med 23: 106-129, 1997.
6. Haun CT et al., Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training Front. Nutr. 2018, www.frontiersin.org/articles/... - Навчання та стиль
45 year old here. Keeping myself injury free and staying consistent is everything fellas!!!
That's really the key over 40. I can attest injuries do NOT heal like they used to. I also wake up hurt ..... from sleeping ... at 50 I have found I can get hurt doing NOTHING.
@@cwalenta656 I hear you. Absolutely right.
Even more so for us over 60s. Higher reps and no more ego lifting.
@@Noisycowonline 66 years old. Bench now at 175 lb max, work out 7 days a week around 165 lb every day, 175 lb on strong days. This is straightforward to handle, so with enough strength should get to 185 this year. Working out in gym since Jan and benching for 3 months. What you can do is based on health and build
I started weight training 3 years ago after 2 years of rehab for knee and shoulder injuries. I workout 3x /week, twice for upper and once for lower. I perform exercises with my home gyms and free weights, long walks, and short runs. Each workout I do 5 sets of 5 exercises. Because of injuries I don't work to failure but almost. Gained 15 pounds of muscle and lost 60 pounds of fat. At 67 I'm more than twice as strong now and still working towards my fitness goals.
In other words, "It depends, and we really don't know." There. Ten minutes of my life that I will never get back.
Don't act like you had anything better to do anyway 😅
Comparing yourself and your progress against other people is the quickest way to depression. Compete against who you were yesterday. Nobody else wears your muscle.
Man over 40 here...hit the gym today! Let's get it!!!
I already did it. Chest and triceps. At home, dumbells only.
Yes sir! 50 year old here. My son and I just finished up and will be watching football the rest of the day
@@bosse641 Awesome!!!
51 hittn it 6 days/week for 13 months. Best shape of my life. Sunday however is laundry day😂
@@milesbachelor8747 my man!
I’m going to be 49 in a few months and have been lifting since my mid 20’s. Over the years, I’ve watched videos on proper training and they are constantly changing. What used to good is bad and vise versa. I’ve developed a routine that best works for me and how my body reacts. My intent is to be in great shape with a good physique. I don’t ego lift. A proper diet is also important to what your goal is. People who don’t know me always think I’m in my late 20’s, early 30’s. I have younger guys always asking what my routine is in the gym. I no longer go to commercial gyms and built a home gym which makes it a lot convenient for me since I work from home and don’t have to wait for benches, equipment, stations to become available in a commercial gym.
I’m 53 and been in and out of the gym since my early 30’s. Over the last 5 months I’ve been practicing an intense HIT style of training.
Warm up the muscles training, 1 set to failure, 4 exercises per muscle/muscle group 35-40 minute workouts, 3-4 per week, using negative’s, super sets, drop sets always to failure. Minimum 3 days recovery per muscle/muscle group. Intensity plus ample recovery… best results in a short amount of time I’ve ever experienced. Works for me 💪🏼
HIT is the way to go for us older-ish dudes.
Quite interesting, Steven :) Do you have any resources to share, IE videos, articles or books?
@@idg7023 Just a lot of research!
I tried HIT the process alone was ideal for me working 6 days a week , long hours but I didn't see results I actually started regression. Honestly I didn't stick with it for a long period I was discouraged by week after week of stagnating and then minor regression I jumped off and went back to the basic 3 sets per exercise after 1 warm up with light weight. UA-cam Mike Mentzer you'll get plenty of videos and data on HIT training
@@michaelmesser2202 Ya, I’ve seen a plethora of Mike’s videos and training techniques along with a few other guy’s including Dorian Yates… My issue is that I am already a big guy and also a lifelong surfer so putting on to much muscle is counter productive to the sport. I have since modified my workouts ( still one set to failure with ample recovery time ) and continue to mix em up here and there. That said, at 53 years old, muscle mass does not come easily so basically I’m definitely getting much stronger and more powerful and slowly adding muscle. My gains are noticeable which is always reassuring. I’ll stick with this approach as I do like lifting heavy and after going to failure for so long nothing else gives me that feeling of accomplishment post workout. I’ll tweak my workouts for variety but continue to stick with the basics. I’m not a gym rat so 30-40 minute intense workouts is where I’ll stay 💪🏼🤙
As older lifters, late 40’s, and 50’s, while we still want to, and still can lift heavy weights, we really need to think about the stress on our joints and overuse injuries. I now will not do any weight I can’t rep for atleast 12 times with perfect form. Recovery time is also much more. As little as 6 sets per week, per muscle is what I’ve been doing now.
How long have u been doing this? How are the results?
I'm 62 and do eight sets per body part twice a week. That's a total of 16 sets per week. With a lot of partial reps on each set till failure. I agree with you on not slinging really heavy weight. I follow a fitness over 50 group on FB. I occasionally see people posting pics or videos setting their personal best lifts. I'm like fuck that, I had my personal bests in my 30's and I'm done with that chapter in my life! Want to avoid the hell out of injuries now!
I'm 51, do 12-15 sets for each muscle group, 2x a week. Superset everything with as short a rest as possible
So, just train intelligently as anyone should regardless of age
That might be a too careful approach. Sometimes you need to push hard. And its more fun😊
such a great video! explains things very well for me, hope to get some more gains soon!
I love your explanations & teachings ❤…. It’s Deep.. yet easy to understand. 💪 🧠
Very good video thanks 🏋️
A very comprehensive and clearly defined description and reasons for the important of recording your numbers.
Great video!
I’m 72 and rebuilding my strength after having a neck injury and surgery. I lost over 70% of my strength.
I go to the gym three days a week and do floor work, hiking and pull up work at home on the off days.
Doing pushups has been a real challenge, along with pull-ups. Both were very easy for me before my injury ten years ago at work.
One day at a time, I’m going to get my strength back.
Thanks for the great training videos. I’m incorporating them into my routine.
Great video! In the interest of efficiency and safety, we should always seek a least action / maximum results approach.
Depends on your age, sleep, nutrition, and intensity of effort. At age 64, I train with much less volume when was 34. I also use bands in most of my training.
Very good video
Good video
Especially in your 40s, it's all about doing what you can do consistently. Starting out is key, even if you're not maximizing things, and moving to that point is a great goal for anyone.
42 here and indeed, I am better of with 8 tot 20 reps (I tend to switch met amount of reps on different training days), but 4 to 8 reps does put more strain on my shoulders in particular zo I avoid it.
This way, I can maintain consistency which is the most important part for every age!
@@rombaft great to here you've found that out. As you said, its all about your longevity in training 👌
Gold as always fellas.
The most important factor is intensity of effort and there is a big difference in natural training and enhanced this is a factor that's important in all videos because the results are not the same.You can train longer with lighter weights or with 80% of your one rep max which will activate the growth process quicker and use rest pauses and negatives to use as much fibers and fast twich that give you more density specially good after you mid 30's and rest 1 to 2 days natural that means no hormonal chemicals and honest sustainable results and no skin folds around the mouth face aging.Health and longevity should be the main factor.Im 45 training for 30 years and accept my genetics and limits.No chemicals for temporary and side effects and don't want loose skin in my face.
Great video thanks for sharing it was very informative 👍
For me I do 15-20 reps minimum and 12 to 15 sets with less than 1 minutes rest between sets! I find unless I get a full pump my muscles don't grow! I use moderate weight nothing extreme, my arms and back getting bigger by the week 💪 for a 53 year old that's 👍
15 sets daily?..
His dream is to be as fit as batmans cape !
I’m only doing 4-5 work sets per muscle per week and getting much better results. Strength is going up, joints hurt less, general systemic fatigue is down.
Great video. Very informative. What are some research based findings that suggest how many times per week you should train a muscle? For instance if the recommendation is to do 10-sets per week, is it ideal to do 5-sets one day, and 5-sets several days later? Or, do all 10-sets in one day followed by a long period of rest and recovery for that muscle?
I'm 50 and have to consider the stress on my joints due to some injuries in my knees (from years of road running in my youth, elbows and shoulders from over doing the heavy weights in my 40's. There is a weight limit and I had establish what my limit is. I have been training on and off for about 18 months - I have done a combination of light weights and more reps then heavy and less reps. I have found my balance. I have also found that lots of partial reps with lighter weights are also a great way for gains in places where I might be prone to injury because I am not over stressing the body part in terms of the weight I am lifting.
51 here, 6'0 210, and a kinesiologist at that. Been lifting since I was 16, never stopped. Added Crossfit twice a week 12 years ago and it works great. Mon- heavy lower with low volume, Tues-heavy upper with low volume, Wed-crossfit day, Thur-off day, Friday-high volume lower, Saturday-high volume upper plus crossfit, Sunday-off day.
As a man over 50, am following your PPL workout, also doing compound lifts etc for the 1st time, shock to the system for sure, shoulders and wrists the main issues, doing this for fat loss only, December isn't a good month though.
Time to hit the gym! Let's go!
💯 SUPER advice 💯 Even though you're a young guy, you provide excellent tips for old gym geezers like me. Keep it coming
44 here. Consistency is key to training the body. Show up, put in the effort, eat the food and grow. If you get your supplement regiment down you can recover within two to three days in your 40s. Sometimes I'll do the same workout 2 days in a row. First day is moderate weight but still heavy, second day is conditioning with some heavy sets. You think you can't, it simple, you can't.
So true. I can do more in my 40s than I did in my 30s
I'am 44yrs and i feel like 25yrs,,,,the secret is WORK, WORK AND WORK ❗ ✊
I've been working out since I was 11yrs old and I'm 42 now. I've come to realize that your own personal experience is everything. We are all individuals that respond differently to exercise. Experience crushes any science based research period. Trial and error, patience and you'll figure it out.
I’m 54 and I’ve been doing H.I.T. for 7 months or so. Hands down THE best routine I’ve ever done. Full body, 2-3x/ week no more than 10-12 exercises total, 1 set ea exercise to failure with a four count negative. More vascular than I’ve ever been.
Now, that sounds interesting. Might have to try it one day. Question: How did it affect your strength on the big compounds? Did it go up or down or pretty much stay level?
@@DANA-lx8cv set PRs in many lifts. Over my youth! Leg press: 1000x 28, up from #12. Hip thrusts 565 x 10 up from 315x 10, point being, all went wayyy up. Important to do slow negatives. If you can’t control neg, going too heavy. LOVE this routine. Not hard to get stoked for one set/exercise max effort. Good luck!
That's what most people training high volume don't understand; the quality of the reps doing HIT is so different.
Sorry I found this hard to understand.
Trying to get big at 39, how many reps of heavy weight to do, and 5 sets? So another session same week will be the same?
I already figured this out over the last 30 years of my personal bodybuilding experience along with all of my clients! I just clicked on it to see what your information was going to be.
I have done my own seriously strict research studies on myself and others to determine this because 30 years ago when I started there was no exact information at all or even the research studies that I was looking for. Even in my twenties I was never able to recuperate like it said I should be able to in the books and things like that!
I have found there is no reason to do more than eight sets once every 7 days per bodymart! And that's what maximum rest period for maximum damage so you causes most possible so 4 minutes rest in between each set and know that does not matter on the different muscle groups. Small muscle groups do not recuperate the amount of ATP the regenerates faster than the big ones do you don't burn as long! You may be able to handle a little more volume than that like made once every 5 days on some very genetically gifted people but usually they're bones and joints cannot handle it!
While using trt only I was able to get to 246 lb at about 10% body fat and 5 ft 11.
I never saw a reason to use more than 6 to 8 cents on any muscle group once I figured out I was over training and everybody else was lying and taking steroids that I was not doing. Most muscle groups I only do one exercise for three or four sets not just 2! There's only so many ways a muscle can move so where is it written in stone you need more sets. Anything above 6 to 8 sets was just Overkill to me and did not do any good at all all it did was cause longer recuperation and more wear and tear and not to mention you can't put as much energy into a set if you do them all day long! If you can't put a muscle on doing six to eight sets to failure of different rep ranges with 4 minutes rest in between each set every muscle yes the volume is not the problem. Everybody equates more exercise to more results and it's just not that way Dorian Yates and Mike mentzer pioneered the lower volume training and it took me 20 years to perfect it in my mind and it works great. This is what the science has proven over the years and I've seen and Adam extensive and I mean thousands of hours of training and clients this is what I've proven to myself and nobody will be able to prove otherwise without some massive amount of research. I lived bodybuilding and made my living off of it still and most people cannot handle more than 4 days a week training and four sets to failure for muscle training each muscle once a week. And that's even without cardio. You start adding in cardio all that goes out the window.
"TRT"... So you used steroids. I wasted 20 years listening to the "only train a body part once a week" guys who were on roids. They could do any type of weight training and gain muscle. Doesn't work the same for natties.
When you say "sets per muscle group" how are you (or the people who conducted the studies) defining "muscle group"? I've always thought of legs, back, abs, chest, arms and shoulders, but it seems that a lot of people include shoulders/back or shoulders/arms together. There are others who divide the body into 11, 12, and 14 groups. Obviously, this could make a huge difference when talking about volume. I was really interested in the studies you cited in this vid, but can't really do much with the info without being sure how muscle groups are being defined:) Also, at the end where you recommend ten sets per muscle per week, how would you balance this with say upper, mid, lower chest? Three incline and three sets of flat bench, for example, twice a week, doesn't sound like very much, or have I misunderstood?
46 here, from 322 to 285 so far. A bit of weight training and cardio has done it for me. Plus eating proper pays a big role with rest as well.
Please stop stereotyping people who are in their 40s. It is still a young age. These videos would probably be better suited to those 55 years or above. Also, individual differences play a key factor; I am 41 and look and feel much younger than my years. If you are in your 40s, even in your 50s, and living a healthy lifestyle - eating sensibly and getting enough rest etc - then there is no need to significantly reduce your training volume. Don't let these guys make you feel you are old and need to slow down; they're ignorant and don't know what they're talking about. It really comes down to the individual - if you are fit and able then keep doing what you're doing.
64 here - and training for 50 years. The most important thing for me is to stay injury free. That's much more important than muscle gain (or keeping it) which is still a goal, but a secondary one. The volume calculations fall short because when you train the chest, you also work the triceps and shoulders and lots of other smaller muscle groups. When you train back, you work your biceps very hard. Of course, if you squat and deadlift, the muscles used are the same. The muscle groups all overlap to some degree. My secret to progress is never to do isolation arm work. The moment I start training my arms, my compound exercises will suffer (bench, shoulder presses, pulldowns etc) due to fatigue and little elbow aches and pains that I get from isolating arms. It won't be a problem for most of you younger guys but think about this when you get older.
Hi I read what you tell here. Very informative I am 66..train 3 times weekly..still fit strong...!
This is a very excellent and brilliant video bro telling about this topic and about how much set for maximum muscles growth and keep it up for all of us who love to stay fit and stay healthy and be positive and happy always
Man, yall with your science words. I just want to know how many times I gotta pick this up.
I know right !!
My question is whether the chest is looked at at one group, or if incline and flat bench press are looked at as two different areas, and is the back broken down into say traps and lats, or is it all counted under "back"? Are the hamstrings being counted as one muscle group?
In my limited experience, volume is more effective earlier in your early lifting time frame. As you progress, volume load can’t stress your muscles as much.
It’s very difficult to know how much is enough, but more than numbers it’s knowing what to feel for in your muscles.
I’m 56, number of sets depends on body safety part.
If I’m aiming at a total 10 sets per week for my triceps, do sets of dips and bench press and shoulder press count towards those 10 sets, or would it just be isolation exercises like tricep push downs that counts towards the 10 sets?
Thanks 👍
I love the charts on here plus all the numbers of sets, reps, and volume all together. I'm in my mid 30s right now and is slowly but surely leaning into these methods of training regimens. Thanks for the video guys!!! 👍🦵💪
I'm 50 and I've been trying to do 3 on 1 off. 1: back\biceps 2 : legs\abs and 3: chest\shoulders\triceps Each workout has been 39 or 40 total sets lasting about 1hr 35min each and I have been doing deadlifts, squats and bench as the main lifts for each workout...I think, er know, I may be doing to much even though I've lost almost 40 lbs and gained a lot of muscle since I started working out again a year ago. When you say 10 sets per muscle group split twice...that's only 10-15 sets per workout. I don't understand how that is near enough though because don't you need to do some warm up sets just so you don't pull something? My main 3 I would do 8-9 sets each because of the warmups. Things have changed a lot since I was young and I'm still trying to wrap my head around it. I only workout from home and I have a pretty good home gym with dumbbells up to 55 lbs and weights up to 400 lbs or so with some other equipment but a lot of what is shown are on machines only available at a gym. 😞
Have tried many methods in my life. The one that produced the best results for me has been one/two sets per week of body parts - train to failure. Arthur Jones and Mike Metzner got it right. However you really have to have the siege mentality when you train. I really enjoy that. When i watch most people train at the gym it's more like an activity, so for them it's better to use volume.
How many days per week grand total?
@@HarrisIsACackleChamp Sometimes three and other times only once. It's all about recovery. Sleep, health, activities etc...Every three months I usually take off two weeks from training to rest my body, what's amazing is i always come back stronger 💪
@@anthonydecarvalho652 I like hearing people's stories. For me growth is and will always be veins...freaking nuts lol. How long have you trained like this.
@@HarrisIsACackleChamp Thank you for interest. Training this way for about four years. Use to train five days a week 2hours each. Now 30-45 minutes. One thing else i still do is 45 minutes of stretching and posture exercises every morning.
You can decrease the volume by increasing intensity and, thus, efficiency. However, the trade-off is frequency, some proper form, and the ability to hit the muscle from multiple angles or exercises.
Somehow I get the feeling that the funny bandana guy behaves in similiar way even when nobody is filming him... 😁
64 years old - Minus deadlifts my routine is about the same as when I was 20 years young. The big difference is I pre-exhaust my muscles on the machines with 12 - 15 reps, before moving to heavier 10 reps with the free weights. I train 5 days/week & I take one week off/month to let my body recuperate. I am happy with the results & I find as an old guy weight training keeps my libido quite strong & I love how clear & strong my brain feels when leaving the gym.
That's awesome! Im 50 and still pretty much doing the same routines as I have since college, with the exception of more warm-up sets and longer rest periods between heavy sets and I have cut out heavy squats. The internet would have anybody over 30 consigned to the pink weights for 100 rep sets of wrist curls, lol.
@@DANA-lx8cv Good point on the warmups - As an elder I also do 10 - 15 minutes on the treadmill before lifting.
I started taking Derrick’s Lock & Load and have seen a significant increase in both my volume and load
Im almost 60 and I did in my 40's century sets (or fractions ie 10x10 25x4 33x3) 1000 rep workouts and like 40k lbs arm days 70k lbs upper bod days up to 100k lbs leg days, running the rack. I do about half that total set volume now but 700-1000 reps on a hard workout. I put on about 50lbs of lean muscle in my late 40s and early 50's . I try to use little or no breaks between sets. I am not an ego case. You cant do volume like this unless you work your way up to it over years. You have to be most careful for joint injury and fatigue post workout. Most would say thats too much! But I say if you tell a sprinter to run a marathon there is no way he can do it without training.
Endurance bodybuilding is a very very different niche like a ironman triathlon. I push to bonk at most. I have to eat before during and after workouts. I end up weighing more after every session at the gym, I am plateaued at 5 9 215- 220. I think if i did less volume I would gain more muscle but I really like pushing the envelope at the gym. To say I do metabolic workouts would be a gross understatement! I don't do as much low RM work but I do at the top of the running the rack. I don't use barbells I use hex bars and football bars dumb bells machines and cables and weighted pull ups and weighted dips. Barbells cause so much injury! Super high volume with recovery and massive diet is the best way I know of to maximize muscle gains and minimize injury. But the recovery is key you need much more sleep and much more nutrition or you dont get the optimal gains.
If you find that to be fun and can keep with it, that's really great. Most people can't, and they need something much tamer. But they can still get good benefit from less.
So... What is considered a body part? Do I need 10 sets of biceps exercises *and* 10 sets of lats exercises *and* 10 sets of traps exercises *and* 10 sets of lower back exercises per week from the one or two pull days I'll have in a week? If so, do exercises which engage two or three of those count in both/all categories? Even if the non-focus muscles are only lightly engaged?
@skink. Body parts are : legs, back, chest , shoulders, arms & abs. Do approx 10 sets for each part each week. Say, 5 sets on Monday & 5 on Friday.
I do about 20 sets each part however 3 are warm up sets, I am 53 and growing like crazy, bigger then most the 25, 30 year olds. I you are abit sore the next day your doing it right, if your not sore, up your game, works for me.
Excellent video 3 sets of 225Ibs for 8-10 across the board except for dead lift 275 who raise your hands??? Walk into gym bench 225, incline 225, squat 225 , etc. again who????
I luv that his parachute pants have the color scheme of a 90's generic fast-food drink cup. Matches the old man New Balance sneakers as well. lol
The blue dynamo cracks me up.
I am working on compound exercises. Man it really works. Plus t rows Arnold press. I am 64.
My 2 cents: I think there is a balance between volume, intensity, and frequency and the sweet spot might not be the same for everyone. Also, I'm skeptical about academic studies because it's hard to control for many variables. For example, I saw a video of Schoenfeld performing a set of pull-downs but his technique was bad and what he called failure, I would have called about RPE 6. If I was doing such low quality sets, of course I'd need higher volume. We don't know what these test subjects look like when they are training.
73 great grandma here
NEVER give up
👍. 💪🏋️♂️. 💃. 😊
It’s all about the connection, isolation, and the pump. Cause hypertrophy to the muscle you’re targeting.
In conclusion: Do 5 sets for everything.
How much do you think that body type - endo-, meso-, or ectomorph - plays a role on training volume after 40?
I'm having issues with motivation. Interia is setting in. How do I get out of this? Help.
... Music: Danheim - Runar combined with calls of birds of prey .. Most importantly listen, alone during training .. hope it helps 🤔
This was long-winded to say do what you works for you.
Can someone clarify what's being said here?
Keeping this statement in mind: "10 sets per muscle per week...split those sets into two or three sessions"
My question is how would that look in a workout program like PPL or Upper Body/Lower Body split?
It means sets per muscle. So for example, if you work out twice a week, you can do five sets of chesst each time for a total of 10 sets per week.
Thank you !!!! Im over 40 and now whith your help i feel better in all aspect!! Thx
I think such vids should mention the fact that IF you trained properly in your 20's and 30's, than you can AFFORD much easier to vastly diminish training volume and still remain in decent/acceptable shape. For example I feel pretty ok with doing just ONE set of bench, if its 80kg x20 reps , or 100kg x 12 reps, or just ONE set of full ROM pull ups if its a set of 14 (@103 BW). But if I didn't have some base that I built in the past, I'm pretty sure I'd be better off training like a beginner , at significantly higher volume, even at this age (42 now)
..calculating weights,volume for me is confusing..what i do just lift,sometimes heavy but not too heavy,light but not too light..
"ALPHA" is awesome!!!...hahaha....I have seen him in gym's everywhere. How does he do it?....lol.
61 years old Been training since 17. l like the volume indicators you suggest. Interesting that it generally points to a more distributed session than the old school i was raised on. Thanks again for the videos! Kurt
It's personal preferences AND effectiveness VS efficiency. Some people just simply want to be in the gym as much as possible while others, a little as possible. Doing 5 x the volume for 5% more growth is more effective but less efficient. As long as people follow the correct protocol for whatever methods they prefer, they will get the results inline with the effort put in.
How do you count "10 Sets per muscle group per week?"
Do you count a wide grip row for the back and the rear delts and the biceps?
If so, almost no direct biceps training is needed. If not, the small muscles like thé biceps will get the most sets...
What about reps per set?
When he says "muscle group" does this mean that shoulder are one group, or front, middle and rear delts are individual groups?
10 sets per muscles.? or 10 sets per muscle exercises. what i mean is if you do 3 chest exercises in one session are you implying 10 sets per exercises a week? or 10 sets in total for those 3 chest exercises ? thank you
Ive been working out off and on for the past 30 years, Ive tried protein and eating the right foods, different amount of sets also.
I cant build muscle for nothing Ive tried.
Good news of being older or a newbie is the appropriate amount of exercise is easy to achieve (just a handful of quality sets done consistently to begin with) and the results come quickly. Second bit of good news is that your other task is simply to eat more, good food and rest well.
Intermediate over 40 program 3 days a week would be nice 🙂
Im over 40...what about the other 4 days? No time?
@@officermahal5069 correct
Use the BIG5 and train 2-3 times a week..
This is, what i prefer to stay healthy
Sensible advice
I like how the stick figure does really wide squats….lots of airflow
Information overload
Thank you for good advice. I'm a beginner and doing stronglits 5x5. Is it normal to feel very tired and lethargic the day after each workout. Any advice would be very welcome
Yes, especially as a beginner. Get as much quality sleep as you can. Stay on a quality diet and you will overcome this …
@@HarrisonCountyStudio Thank you very much for your advice. Much appreciated
@Old Skool Bodybuilding Routines Thank you for advice. Do you suggest I do 4x5 instead? I was thinking maybe I should just increase weight maybe only 1kg each workout now or perhaps wait until I can do 5x8 until I increase the weight. I have noted your point about not eating enough.
5x5 is not good. Wasted a year doing that. Too much stress on your joints and central nervous system.
Do a 3 day a week :
Chest tri -monday
Back bi - wed
Leg shoulders - fri
Routine . 3 exercises for each roughly and train hard.
When you talk about “sets per muscle” I’m curious is that per exercise or muscle?
Say you’re doing four sets of a curls with a curl bar.
Then four sets drag curls via dumbbells,
Four sets preacher,
Four sets hammer,
Four sets spider,
and on and on.
Since all of this target the biceps, primarily, is that the sum of sets or are you looking per exercise???
LOVE your videos and the scientific approach and explanations you provide. Keep it up!!!
I also have the same question what 4 sets refers to, because 4 sets can be done in 15 min lol I doubt thats how much time I need to spend at the gym, I sure it’s way more
I barley have 1 year gym first year I'm 40+ I do junk volume so you can't really listen to what ppl say try it yourself out see what works for you. I work too ..
Everyone's different. Everyone reacts different. Keep trying until something works until it doesn't then try something else until it does again.
70 years old.. lighter weights more sets .. I do 20 sets for back.. 16 chest. Half the sets r warmup. Then 2 warm down.. shoulder. Bis tris. Like 20 sets shoulders 8 sets tris. 8 sets bis.. legs lite 12 hams. Quads 12 yoga .30 minutes .. so workout 4 times a week . dont get old.. had 18inch arms n neck. Now.. like 15 maybe
Can’t get over the funny bandana guy. 😂😂😂😂 Can’t tell if he’s acting or that’s how he really is 😂😂
How about this? As few sets as possible, performed as intensely and with excellence of execution as possible.
I started 24 days ago, I am a skinny fat at the moment and 69 years old. At the moment I do 6 different exercises, so I do all six and the do them again. then 2 hours later I repeat.
usually do between 12-16 sets; depending on the m uscle............
5:09 😆🤣
Sorry guys but I am lost
What s the conclusion
Please make it simple !😅😅😅😅😅😅
The title should probably be revised to an age range, i.e. men over 40 but less than 50 or 60 or 70. Everyone will arrive at an age in which just maintaining strength and/or size will be regarded as progress without actually being able to do more reps or heavier weights.
Damn: the guys in the video don't need more gains they look like super heroes.
3 sets is all you need assuming you go to failure or at least within one rep of failure.
What up 40's gang