Ideal Number Of Sets & Reps For Muscle Growth | YOU ARE DOING IT WRONG!
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- Опубліковано 25 сер 2024
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Here is a question that always seems to have a different answer no matter who you ask.
“How many sets and reps should I do to build muscle?”
The straight answer is that there is no “specific” set or rep range that will work for everyone. There is no magical number and for those of you who are under the impression that you need to “lift big to get big”, well, that is just an old school mentality.
The truth is that the number of sets and reps that you should perform depends on how you are genetically built. In simple terms, you can fall into 3 categories:
1. You have a higher ratio of fast-twitch muscle fibers
2. You can have a higher ratio of slow-twitch muscle fibers
3. You can have a balance of both types
Higher Ratio Of Fast-Twitch Muscle Fibers
In the first case, your muscles have a predominance of fast twitch muscle fibers. These fibers are responsible for short to moderate duration activities of high intensity. An easy way to understand this is to think about a runner. Olympic sprint runners, for example, tend to have a higher ratio of fast twitch muscle fibers: they run balls to the wall for a very short distance with maximum intensity. Powerlifters are another example. They lift ridiculously high amounts of weight for one rep. So max intensity for a short amount of time.
If you fall into this category, you will get the maximum amount of growth by stimulating THESE fibers which equals very high intensity lifts with a low repetition range. This means doing the old school bodybuilder format with very heavy weights, 5 - 8 reps per set and 4 - 6 sets per exercise.
Higher Ratio Of Slow-Twitch Muscle Fibers
If you are the second case, you will have a higher ratio of slow-twitch muscle fibers. This type of fiber is responsible for long duration movements with moderate to low intensity. Now let us go back to the runner example. For this type of muscle fiber, you would be more like a marathon runner that has amazing endurance and does moderate intensity exercise for long periods of time and/or distances. With that being said, if you are this kind of person, performing heavy weights with low reps is not going to do much for you.
Since you have a higher ratio of the slow twitch fibers, you have to structure your workouts to stimulate THOSE fibers. In this case, you will need to perform moderate intensity and more reps which means higher volume workouts. Now do not misunderstand this as claiming you have to lift with light weight. Your weights should still be challenging, but just not as close to your one rep max. In fact, you would benefit more from shorter rest periods (30 to 60 seconds between sets), a repetition range of 10 - 15 reps per set and 4 - 5 sets per exercise.
Another thing you should know about slow twitch muscle fibers is that they have more limited growth ability so if you want to really maximize your size, you should focus on high volume workouts but still sprinkle some heavy weight low repetition sets to get the smaller percentage of fast twitch to grow and help with your overall size. This is actually the basis for my SHREDDED 12 Week Transformation Challenge.
Balance Of Both Types
The third case should be easy to figure out by now. If you have a balance, you should incorporate both training strategies into your workout: high volume and heavy weights with low reps.
How Can I Figure Out My Ratio?
By now I am sure you are wondering how you can find out if you have a higher ratio of slow or fast twitch muscle fibers. Well, there are 3 ways to find out:
1. You can perform a six week test using each one of the protocols. So train for 6 weeks with super heavy weights with 5 - 8 repetitions per set and then switch to 6 weeks of training with slightly lighter weights and a rep range of 10 - 15 reps per set and see which one causes the better response and more muscle growth.
2. Do a quick test. Now this is a rough test and will not be 100% accurate but should give you an idea. Here’s what you have to do:
Go to the gym, pick any exercise and find out what the maximum weight you can use is for one rep (also known as your one rep max).
CONTINUE READING HERE
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Sometimes he has a Boston accent, some times he doesn't and I still don't know what my optimal sets and reps is.
LMFAOOOOOO
+Peter Bak: Accent is very inconsistent. Says "muscle fib-AHS" yet also says "long distancer runn-ERS".
+Peter Bak hes confused. until recently he had zero accent. he claimed hes been faking for years. how do you fake so well in every video for years
+Mo Overall Fitness Hacks i guess being ashamed of it i have a accent I've worked years to get rid of because of work
lol yeah its fucking annoying
Subb'd. You and Jeff Cavalier are the best youtube trainers period. No other channel even need be watched. Except those Hodgetwins... they're good for comedy.
+Anvil Rubicon - thanks for the sub man! Glad you like the content! I always want my channel to be about good information! I like Jeff as well.
+ScottHermanFitness From what you've mentioned, I believe I fall into the first catagory as I have always been very strong and fast but only for short amounts of time, I can sprint like hell for 50m but cannot run distance for my life, at age 15, I could deadlift 240lbs but yet couldn't cycle to the end of my road...
I'm guessing i'm first catagory?
thanks for this video scott now it's confirmed that I'm the balanced type
couldnt cycle to the end of your road? were your legs broken sheesh lol
thedoppleganger88 Yes :D no i just have horrendous fucking stamina. I can of course cycle for many miles, but half a mile in and i am dying, but then it never gets any harder
Content just keeps getting better and better Scotty!
+Colossus Fitness You know it guys!!
+ScottHermanFitness Really interesting info. Thanks
This was great, I have been researching "gaining muscle naturally" for a while now, and I think this has helped. Have you heard people talk about - Lilyhen Strength Sabrmetrics - (Have a quick look on google cant remember the place now ) ? Ive heard some extraordinary things about it and my mate got excellent results with it.
Colossus Fitness BETTA AND BETTA
FIBAAAAS!
lol
I was gonna comment that but I saw this comment.
Fibaz 😂😂😂😂😊
Benny Rodriguez MONSTAAAAHH
BAAABELLZ!
I like the "Sandlot" reference. Miss being a kid, Time sure flies.
lol
Take a shot everytime he says fibaas
Great, now I am an alcoholic.
Chun Ming Jeffy Tam I have been drinking for a year now, i still have 500 shots left
😆😆😆
You have a balanced rate of Boston accent
+themondoshow Thanks! :-D
I'd do 3-5 sets for compound exercises for low reps (4-6) and 2-3 for isolation exercises for medium reps (10-15). I would only do 1 isolation exercise per body part- 2 max. And I'd train the same body parts 2x a week as opposed to once
I want to say. I've been lifting for about a year. Ive had great gains. I found your videos here recently, I've seen things on your videos were I was doing a few things wrong. I'm looking at getting back to weight training soon. I'm looking forward to seeing how much better my gains on after I fix the things I saw that I was doing wrong.
I forgot to add that I got hurt almost a month and a half ago. I'm feeling a stronger an am almost ready to get back at the weights
one of the most informative and useful videos I have ever seen..thank you for sharing
+Cesar Pinto Thanks Cesar! Means a lot!
hey Scott..I'm 15 and I only weigh 35 kg..how can I gain muscles without taking any supplements..what are the foods I should eat and avoid..need the answer please asap
Baaabell.
Z Sup you toad head as bitch 🤣🤣🤣
I hate the idea of an "ideal" number of reps. If your reps are shit, then it doesn't matter. You can do 8, 15, 25... if you're not doing good, focused, slow reps it doesn't matter.
Just focus on a weight that is intense enough that you feel a slow, undeniable burn while you contract your muscle, and slow your sets down so each rep gets 3-4 seconds of focused, hard tension. Time under tension.
MUCLE FIBAAA GOTTA GET DAT FIBAAAAAA IN UR DIET NOT DEM CAAAAABS
+montana of300 This actually reminds me of Schwartzneger
+montana of300 hahahaha made my day :-D
Awesome 👍😂
I have to say ... Great video!!👌💪🙌😎
+Alex Courtenay Thanks Alex! Means a lot!
he's very educated
Bro your dead on the money. Im a thin hard gainer and when i lift heavy weight for low reps i dont gain anything. Nada, zip, zilch.
......but when i do moderate weight at 3 sets of 15 reps, i can literally see my arm grow. Strength. And even weight gain.
Funny how everyone's body type has a different way it chooses to grow.
Thanks bro, liked and subscribed.
hands down the most informative and helpful person on the Internet and he gives it to us for free keep up the great work Scott
one of the most helpful training videos i have ever watched
I'm not certified in any sport or training but I've been working out for 25 years and I always had problems when people say " you got to do at least 8 reps for heavy weights and 10 to 15 on light weights " to be accurate, your muscle don't have any idea what 1 or 15 is. just like motors having no idea if it's going forward or backwards, it just follows energy directions. what I'm saying is, instead of listening to what others are saying what number you should reach, listen to your own body first. nobody knows how you're designed other than your self. everything else is golden, and I think Scott is right on point
Exactly bro. I do what my body tells me and thats it end of story
yeah, muscles only know difference between 10 and 100 pounds. bigger weights= bigger muscles.
O
Gotta say man, your videos helped give me motivation to get more serious with my lifting. Finally hit 300 on deadlift!
+Ben Porell Hell yeah Ben that's what I like to hear! 400 is just around the corner :D #HTH
How are you doing with my 12 week challenge? Making some serious gains?
muscularstrength.com/twelve-week-transformation-challenge
This is the only advice about rep range that I agree 100%. Everyone else is telling to do particular number of reps to everyone.
Definetly helped Scott! Now I know y I couldn't lift such heavy workouts, but if I lowered my reps, I could do my workouts longer.
i think i have a pretty balanced set of both muscle types, great vid scott!
+jeroen0011 awesome man! Looks like you have it figured out!
Old school Scott. It's always nice to listen or watch Scott before a workout, he's like my digital gym buddy. And only friend :(
Hey Scott I just wanted to tell you that you've been a great inspiration to me and you've shown me so much! I wanted to say thank you for everything! You're channel was the first I watched when I started lifting
+Genaro Mendoza - thank you so much. That really means a lot. Comments like these are what keep me going!
scott has some fast twitching muscle fibers in his left shoulder
that's the arm he faps with...
Really awesome and usefull info Scott ! ;)
+JPdestro Thanks brotha! Have an awesome weekend!
Word! Thank you! That's a frequent question that has a complex answer. Thank you for explaining it so well 👊🏼👊🏼
You are very welcome!
Learned a lot watching this. I really like the science stuff that you add! It really helps me understand what I'm doing to my body every day. :)
+Erik Bentley Glad to hear it Erik! I am really doing my best to research this stuff and make sure I am giving you guys quality information!
Scott your videos are the best! They're so helpful!!! Thanks man!!!
Baaawls to the waaawl..love that Boston accent bro
+Jodi Hansen Thanks Jodi :D
How are you doing with my 12 week challenge? Making some serious gains?
muscularstrength.com/twelve-week-transformation-challenge
Scott! fuck the haters they will keep on hating and you will keep on shining like the sunshine!!! you always doing a great job!! 1 love
I do 4 excersises 4 sets each one for everybody part and I do everything twice a week.
r u fucking crazy
@@pierrejeanes u
lol the lack of R's is too funny. Runnahs
It's weird how he sometimes pronounces the Rs and sometimes he doesn't.
I like 30 to 90 seconds time under load at about 90% effort for hypertrophy. You have to mix up your rep ranges (time under load) for the best results.
thanks for this. very helpful. my dad (used to do bodybuilding) always said how he built muscle from 15+ rep sets, so I always did them with little to no size change. I have now learned that high weight with 5-8 reps really works for me
2:40 in: oh wait, I saw that video before
Im not really sure what fibaahhs and runnaas are
+Stephen Toth If you were from Boston you would understand. Too bad :)
+ScottHermanFitness Im from atlanta so ur right I wont understand, I actually thought it sounded australian for a second hahah
5 ass & run ass
😆😆😆😆😆
Awesome content Scott! I used to balance heavy weight/low reps & lower weight /high reps but I now focus on heavy/low and have continued to make gains (small ones but still gains lol) At 51 I have to be more mindful of injuries & my recovery. Thanks Cap for the education-inspiration-motivation you provide your followers! Have a great time in Germany & how's HERBIE? Keep up the great work & I wish you all the best.
+kevin bradshaw Small gains are still gains for sure Kevin, keep up that mentality!! Better than no gains! Thanks forthe kind words, and Herbie is doing great :D
This was a genuine miracle.
Talk to the people who were there 😇
Keep up the AMAZING work bro :)
is it me or has scott's accent gotten thicker over the years?,especially lately..
Hahaha makes me feel like I needed to say fibaz
There are two basic ways a muscle cell gets bigger. One is called sarcoplasmic hypertrophy and the other is called myofibrillar hypertrophy. Sarcoplasmic hypertrophy is when there is an increase of fluid and noncontractile connective tissue within the muscle while myofibrillar hypertrophy is an increase in the size of the contractile muscle fiber (actine and myosin).
Traditional body builders do higher volume resistance training while lifting moderately heavy weights for 10 to 12 reps. It is not uncommon for a body builder to spend 30 to 40 minutes just training their chest while a power lifter will lift very heavy weights for only 1,2 or 3 reps.
A typical body builder is more muscular then a power lifter but not as strong; therefore, the higher rep and higher volume of training will contribute more to sarcoplasmic hypertrophy. Now keep in mind that there is always some carry over. Whenever you resistance train you will get both sarcoplasmic hypertrophy and myofibrillar hypertrophy.
Most honest and complete information on the web, thanks man
every time I see him I think to myself: "baaahbehl"
Lol, every time my gf hears me listening to one of his videos, she calls out "baaahbehl".
everytime my girlfriend hears baaaahbell she gets horny
5 ass & run ass
Muscle Fibaz
This could not have come at a better time. Thank you brother!
+ALAMO SOLDIER 7 You're very welcome!! Have a great weekend!
I'm so grateful I found these videos they're so helpful. All of my workouts and muscle building knowledge are based on these videos. Thanks Scott!
How do you know which of the 3 you are?
I instantly knew I was fast twitch so if you don't then I guess your probably slow/fast or slow. I find 3 reps to feel glorious, but my bud likes going 10.
fiiiiaawbas
Guy sounds like bugs bunny😂, like the video but
+Shark0wns FIBAHS :D Not like Bugs Bunny at all really.
+ScottHermanFitness you're awesome lmfao
+Shark0wns Scott's from Mass. You're not allowed to use "r"s up there
Basically, it depends on the kind of muscle fibers predominate in your body. There are fast twitch and slow twitch. Now as a practical matter, most people fall in between these two extremes.
I can belive afther all these time searching , I finally get to test my boddy! I will do these tomorrow!! (thanks Scott! being fallowing you for years, I use all your "how to" and bang! Start getting stronger! Thanks!
I mostly do 1 set of 15, 1 of 12, 1 of 10, and 1 of 8 reps, and increasing the weight a little with each set
Genes I just do that because i´m not really sure what would be best for me
Genes okay i´ll do that
+Genes pyramid sets work best for me, helps me grow whilst still getting a bit stronger
+José de gruiter That's what I've always done for major Compound exercises (as well as the vast majority of old-school bodybuilders). Don't let anyone tell you it's not effective! Pyramiding isn't really that effective for isolation exercises, but definitely effective for major compound movements. Doing this does a couple of things simultaneously: 1. The lighter sets give you more "volume" with the increased reps, and the heavier sets provide "progressive overload" with the increased weight... two major components of building muscle! 2. It provides "warm-up" sets for your muscles before getting to the really heavy weight. This system has always worked for me and I continue to make gains doing this at 42!
Fit Physique Over 40 well if it works for you than I should probably just keep doing it :-)
Ever since I stated training clients
+Ethan Wacker Is this supposed to have some kind of meaning??
that was a really educational video. Thanks for sharing this. Can not wait for more
+Thomas D You are very welcome Thomas! Glad you enjoyed the content!
Great job Scott! you're providing useful info for the public! this is straight from the personal training book
Interesting ideas, thanks for the vid. Don't hide the accent!
Fibahhhhs??
+brandoncmn YEAH FIBAHS :D
A very good and a reasonable video, its not like the other videos....its good ....I feel more motivated now
Dude I hate to be another person to comment on your accent, but it's really hilarious. When the Boston accent isn't activated, you sound like you could be a professional broadcaster. Then BAM, the Boston accent hits and...not so much. It's amazing.
Keep being awesome!
How did he find out what type of muscle fiber he has?
Watch the video
+derik johnson As Danny said :)
Man please tell me what to eat
Bananas
+Youssef Ibrahim Oats
+Youssef Ibrahim tuna and whole grain bread all day
+Youssef Ibrahim Mmmhhh what do you mean exactly?
+Youssef Ibrahim My dick.
Gonn try to find out which category I blong to👍. 1st step is usefull among all coz it will motivate me. Thnx bro and already subscribed
Extremely well explained, that's some new info I've never heard before and i've researched this topic for a while.
according to most one rep max calculators 7 reps is the most you can do at 80% of your one rep max tho how can anyone do more than 7?
Why do you complain about his accent all the time? It is boring. Show your face that we could lough at something
MrNeuroMind so you'd laugh at someone's appearance but complain if they make fun of his accent? Hmm
Instant subscribe. Great job explaining types of muscles, and your videos in general! Keep it up!
Awesome content man!! You're videos are some of the best fitness videos I've seen
Why does people listen to this guy. Hes been over 7 years on youtube and he dident Make shit gainz.
W
meanwhile another keyboard warrior wastes space
+Tlete Z do you even lift bro
+Tlete Z
its not who has the best looking body , at least hes helping people wich is a good deed.
+Tlete Z he alrdy maxed out his genetic potential dipshit. The rest of ur "natty" heroes ain't natty, that's why they keep making progress after 10 years
Don't let this confuse you; a higher ratio of one type means you still have a certain % of the other and they need to be trained for optimal performance. Just focus training more on where your dominant
New favorite channel, super educational and helpful
+Joel Barboza - thank you very much Joel! I really appreciate it!
Your videos are awesome. You do a good job articulating and explaining each step. Has helped me a lot.
15-20 sets. Bulking 3 sets of 5 variations. Cutting 4 sets of 5 variations. Bulking 8,6,4 or 8,6,6 reps. Cutting 16,14,12 or 14,12,10. Usually pyramid going heavy with less rep
Weight lifting in almost every rep range is a fast twitch anaerobic activity. Only endurance exercises such as 20 reps+ are slow twitch.
scott. your videos are always so informative and helpful. I apply everything you say to my workouts and everything helps so much. knowledge is power and ur dishing it out constantly. Cheers bro!
+Scott Smith Thanks for the support Scott! Glad to hear things have been working for you! More good informative stuff to come!
One of the most helpful fitness videos i have ever seen.. Thank u man!
This made my think about how I am under-performing in some areas and cant seem to progress as well in others. Thanks for the tips. absolutely going to try them out.
+Brendan Reif - Glad I could help bro!
Thanks for this video. Awesome content.
Always good to see someone who aims to perfect their craft.
+Arthur Jackson Thanks Arthur!! Always aim to be the best you can be!!
Exceptional video as always Scott! Keep it up!
I think I agree with having to train a muscle group to according to how their composition is. But I heard you can change the composition of fast/slow twitch muscles if you train them differently too...
Scott, this video is awesome. Incredibly informative. Thanks, bro!
Great video Scott! Very important I think not only for seasoned lifters, but also for people just beginning in the gym that want to workout efficiently right out the gate in a way that is best suited for their body/genetics. I know personally it took me some time before I figured out that I have more fast twitch and switched up my training routine to suit.
+Picyanictic - Glad you liked the video! I agree. Knowing this information keeps you from wasting a ton of time at the gym doing the wrong thing!
"You can still be big, but not a natural monsta." LOL
You kind of just look like some mid-20s gym punk, but upon closer inspection I tan tell you're a bit older, experienced and quite smart (smarter than most youtubing fitness/muscle "gurus". You seem to know a lot of stuff, and I thank you for solving the whole 'muscle twitch' mystery for me (I've thought about this a lot). greatly helpful, keep up the good work!
Awesome video, my man. I'm more of an endurance build myself. I have a tall, thin but toned build. I realized this when I started lifting because I remebered during swim season I was always training for the 500yd swim. I can't sprint for a very long time but I can run long distances at a steady, controlled pace. Thanks for these tip videos, bro. Stay awesome!
+DJxGameHunter Sounds like you are in the same boat as me with a higher ratio of slow twitch muscle fibers! Nothing wrong with that, keep pushing it man :)
Great video Scott.
Also, I don't care whether or not you have an accent(it's really easy to hear you speak and understand), picking on an accent is a thing I think only haters would do.
Your videos are very helpful, thanks for helping all of us out here 👍
+sunny doad thank you for the support! It blows my mind that people watch a video packed with good info and the one thing they worry about is my accent!
That's very helpful! Need informative vids like this one more often.
+Mike Berdaga - Thanks! More coming!
Great video! One thing near the end though. Football is definitely a sport for fast-twitch or combo folks as opposed to slow-twitch. Its all short bursts in football
Hey Scott, always been a big fan of your videos, such good content! Watching and learning much from the Bay Area! Thanks again
+Daniel Chau - very much appreciated Daniel! Glad I can help!
Great video!
Your a huge inspiration to me and your videos always help! Keep doing what your doing
+Luke Fusaro - Thanks Luke! Very much appreciated!
The basics i started with are from the Arnold S Bodybuilding Encyclopedia,, Chest, Back Shoulders and Quads LOW = 16 to 20 SETS... HIGH = 20 to 26 SETS.... Biceps, Triceps & Hamstrings LOW = 12 to 16 SETS... HIGH = 16 to 20 SETS.. CALF LOW = 10 SETS,, HIGH = 15 SETS... Abs LOW = 3 to 5 SETS.. HIGH = 5 to 7 SETS.. These are just the number of sets i started with from the Arnold S book you can do more or less depending on your goal and your own research.. In terms of reps 10+ REPS only gives definition and look and make your lean muscle have endurance,, 5 to 10 REPS will give you definition plus lean muscle mass gain,, 3 to 5 REPS will give you strength and power plus lean muscle gains or large gains if using supplementation such as pre workout and BCAA's and protein.. A 1 REP MAX or 3 REP MAX allows you to see how much percentage of strength you have gained by comparing to your work out records and also gives you the motivation to see that your efforts are working giving you the option to choose your path such as power lifting or bodybuilding or endurance.. The REP MAX should be done before and after a program such as a 12 week workout and has 5 exercises,, 1 Bench Press 2 Squat 3 Dead lift 4 Bent-over-Row 5 Overhead BB Press... Currently i have 7 years experience in the gym and i have a certificate of Exercise & Sport Performance 2011..
Hope that helps and i am happy to answer any questions the best i can!!!
MUSCLE UPZ
Very useful video thanks Scott!
great vid. everyone is always trying to look for that magic number but thats not all there is to it.
+im Ryan Thanks brotha!
The best ever explanation in detail! Thanx for the info👍
I remember back in high-school... I wasn't the biggest or strongest guy in gym class.. but I was stronger than all the skinny kids
I was the third fastest for 100m sprint... and finished like 10-15th out of 60 runners for the long distance run test at the end of the year.
That probably puts me in the third category of balanced ratio..
+Advection357 Possibly, but it sounds to me like you might still be a bit more fast twitch dominant. Nothing wrong with that though :) Try one of the tests if you really want to find out!
Agreed, Scott and Jeff are great!
Yall stop bullying this dude knows his shit
Very good info as always Scott, keep the good work.
+jacksonbeje Thank you!!!
always a LIKE before watching because I know it's going to be useful ! Thanks for the information
+R.amine federer Thanks for the support man!! Means a lot!!
Scott is a true Champion !!!
+Bryce Harper - thanks for the support!!!!
Very very informative video! Thanks!