The ULTIMATE Guide to How Many Sets Optimize Muscle Hypertrophy

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Название	:	The ULTIMATE Guide to How Many Sets Optimize Muscle Hypertrophy
Продолжительность	:	25.31
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Learn to speak with out such a heavy accent Hard to understand you!
Comment from : Lotetta Nypaver

I’m surprised you didn’t hypothesize RIR… no way you’re doing 45 weekly sets with sets that are 1-2 RIR… so I think that was a key component of these studies left out We need that info
Comment from : 0 to 100 with Nic

One One set is all you need
Comment from : CAS

10:30 how do you even do another leg press with the same RPE without drastically dropping weights each set with just 1 min intervals? Basically all these 40 plus sets studies are doing sets that aren’t are people actually lift in real life Let’s compare doing 4 sets of heavy compound exercises like squats 5 sets a session and 3 days a week with 3-5 mins rest interval and RPE of 7-8; versus 10 sets of squats with 1 min rest interval and dropping the weights each time to keep it in the 7-8 RPE range You’re he’s in the same workout time for both And I think the results would be they probably do the same for hypertrophy And that’s a much more practical approach to programming to whatever hypothetical scenarios these researchers thought of
Comment from : Chuen Keith

So no studies for one HIT set per week?
Comment from : DocNintendo

CAN SOMEONE PLEASE DEFINE MUSCLE GROUP! Is the bicep a muscle group? Tris?
Comment from : Tyler Criss

Whatever the answer is the Pareto Principle (80/20) tells us the value of the 1st set is the most and the value of the last set will be the leastbrbrLet’s pretend that the maximum amount of sets was 100brbr20 sets would give you 80 of max results and even better just 4 sets could give you 64 of max resultsbrbrThe catch is those sets that are executed really need to be being done effectively no more than 2 reps to failure and if you’re going on the lower end should be drop/supersets
Comment from : Where Eagles Dare

15 sets per group is krazy
Comment from : Earnest Charles

So actualy doing less sets (8-12 sets) and rest longer (2-3 minutes) actually help more muscle growth but same result as doing more sets but rest shorter?
Comment from : Kia

At 08:30 that’s horrible study design Resting 2 mins between compound exercises for quads, ie some kind of squats, is just not enough You would just introduce a bunch of fatigue while limiting the volume you can do So you heavily impact recovery and of course the results would show that 24 sets being inferior Let’s have some proper rest period and test the results again?
Comment from : Chuen Keith

As a published researcher, these videos are very well-done - very well researched and you're putting in your own analysis Very impressive, and I can see a ton of work went into this Thanks for this! These are so helpful, but they look incredibly painstaking to make
Comment from : XAUCADTrader

I love the way you say howeverbrbrAlso never asked for a like or a sub - what a beast, I give you both
Comment from : Trendy Trenessh

Super cool Channel🎉
Comment from : Eisenliebe

What regional English accent is this?
Comment from : Rajvo7

So skipping leg day IS ok
Comment from : brmixes_

this is super helping video, thank you
Comment from : Rizal Thalib

Muscle dependant imo 30 sets per week for back 24 sets per for chest I have found its perfect
Comment from : G

oo horse shit
Comment from : MrStealth654321

9-12 sets is way to low Hard to imagine Would be impossible to separate on more than 1 day It’s basically 3 exercises per muscle group
Comment from : Kass

Lol with the intensity I try to achieve, if I do 15 sets per session or even 30 per week, I will need a month to recover 😭😭
Comment from : Ventsislav Rachev

Great work
Comment from : Jan Verschuren

How big is the bicep involvement in training the brachialis with hammer curls? Do hammer curls count as bicep sets?
Comment from : Mon Ke

Within subject sounds elegant but it is not People have stronger sides and sides which grow easier than the other
Comment from : Scott Tyler

My problem with all these studies is, as far as i can tell, none of them compare volume when rest periods are kept at >3 mins Perhaps some combination of br1) Increasing rest period between sets andbr2) Lowering proximity to failure brwe can get away with siginificantly fewer weekly sets?
Comment from : Alex Parker

I am pretty sure this ties well with metabolyte data If you rest enough, your blood can bring more nutrients to your muscle and thus you will be able to generate bigger amounts of metabolites This might also explain why intermediate lifters need to do more sets, they get more resistant to muscle damage
Comment from : Pls uninstall

how do u do 32 sets in a span of 2x a week?
Comment from : Av_cali

İ am doing minimalist workouts i wonder which one takes less time in gym br2-3 min rest ,1 or less min workout with some supersets or not 12-18 weekly set brOr br1 min rest 1 or less min workout with some superset or not 30-45 sets
Comment from : Mert B

well done
Comment from : ThinkSimply

This is a nonsense video in that it didn't take intensity into account at all
Comment from : Sterling Campbell

Hot boy stuff! Phwoaaaaarrrrhhhh!
Comment from : Cryptolorian

I'd like to know what happen for the first 2 research if instead of performing both compound and isolation exercises, only isolation exercises was done
Comment from : thung jay

Can we just call BS on a group doing 45 sets of quads per week over 3 sessions (15 per session) There’s no way they were going close enough to failure so they needed all that volume for effective growth Plus the other 2 groups were probably training at the same intensity therefore skewing results I don’t know anyone that can reasonably do 45 sets for legs per week with decent RPE
Comment from : Kevin Jobe

1:15 Can you make a video of all the different compound lifts that hit multiple muscles? That would be great for organising a workout plan that hits every muscle with 10 - 20 sets per week
Comment from : Subject 8

However
Comment from : S M

It's amazing that 8-12 repis considered the only way to induce hypertrophy It's sarcoplasmic hypertrophy causing ballooning The actual functional hypertrophy is 4-6 rep range inducing myofibrilar hypertrophy That ultimately will lead to more sarcoplasmic hypertrophy Muscle contraction is caused by actin and myosin contractile proteins It's incresse is induced when one hits 4-6 rep range that's mechanical stress triggering mTor That breaks quicence and hence muscle growth Don't miss tree for the woods
Comment from : Som Tugnait

too many variables and uncertainties Wish I could teleport to 50yrs in the future when we hopefully have a the data, studies, and information we need to know all we need to know about growing muscle effectively
Comment from : Nitrous Oxide

I'm most interested about when diminishing returns start to kick in I suppose I'll just keep aiming for 10 to 12 for the time being
Comment from : Clim hazzard

I do 3 sets, twice a week, of bench press and I have more progress than doing more sets, but I rest longer between sets and I train to or very close to failure
Comment from : Kaloyan Georgiev

Thanks a lot for the great work
Comment from : Cutie Birb

What if you did 1 set vs 3 set each muscle only once a week to absolute failure Would you gain slowly
Comment from : Freestyleliving

Great video as usualbut my concern with this approach is that most of these (many!) sets are junk volume How about using a rest-pause approach and being done with it?
Comment from : PT JWW

Drinking game: take a shot of Jack whenever he says, “moreover “!
Comment from : mdd1963

… however?!
Comment from : Greg MacMillan

what about for strength?,is 1 enough?
Comment from : Manly Servant

I’ve been lifting for about 3 years now I’ve had a lacking chest for quite some time using mainly Dumbell presses I injured my left wrist a week ago and now I can only really do cable flys with some modified push-ups for my chestbrbrSince the injury I started doing sets of seated cable flys (15-25 rep range and 1-3 reps from failure along with a 2-3 min rest bt each set) (with different angles) and finishing it with a few sets of modified push-ups to failure I’m currently doing about 30-35 sets for chest per week across 3 days that are non consecutive The mind muscle connection has been really good so far and I’m planning on sticking to this and see if my chest will finally grow brbrI’ll be updating this comment in the near future cheers 🎉
Comment from : Ty Crisos

Man your content is so much quality
Comment from : KP

Do them all!
Comment from : Off The Chain Fitness

So if i cycle my sets weekly i should experience more muscle growth
Comment from : Balázs Döbrönte

I tried 6 sets of 10 with on average 4 exorcises per day, for 2 weeks because a phd dude on youtube said it was the best T boosting methodbrBut in reality it was depleting my T levels and my drive crashed totally, so now I am back on 4 sets with 4-6 repetitions with max load to fail, and my T and drive is back 💪🏼
Comment from : H H

it all dependsif you are out of shape as can be like I was, I was tired after like 2 sets per muscle per workout so I could only do about 4 sets per week per muscle A few months later I needed 9-12 I also depends on the intensity of those sets, more specifically, how much you are working each muscle Even though benching works the triceps do you really think I'm only going to do compound pushing exercises for my triceps? No I'm going to include 6-9 additional sets for my triceps, same for delts This applies to back and bis and legs as well Overall, IMO, its impractical for the average person to do more than 20 sets per week If it takes more than that they are clearly not lifting with enough intensity or are on PED's, it's just not necessary
Comment from : Jesse Murray

This dosent account for intensity though if your doing a Dorian Yates workout style anything over ten sets a week would be too much
Comment from : Brandon Gilcher

This is what i am doing after watching many videos for yearsbrbrweek 1(hit workout)- one set of exercise per muscle group try to lift something you can do really slow movement of 5 reps at least no more than 8 repsbrbrweek 2 (heavy lift) - one set of exercise per muscle group but heavy no more than 5 reps minimum 3 repsbrbrweek 3(pumping)- one set of exercise per muscle group 12 reps minimum with fast tempo no more than 16 repsbrbrworkout 2 times a week split into upper and lower body brand rest for all the other days in the weekbrbrI bet you that you will get results I just shared for what people may charge for hundreds of pounds
Comment from : Banjos Little World in UK

💪
Comment from : Rusty Shackleford

I find it very special that advanced athletes with more years of experience still make so much progress in such a short time during the test brIn my world, this means only one thing: they haven't gone out of their way in terms of dedication and consistency over those years I therefore doubt the reliability of such tests
Comment from : Sam

What about healing time
Comment from : Hammer

i try to do at least one set per day,,,
Comment from : Lightbeing Pontifex

Amazing videos
Comment from : Archer

A very well put together video I still got a question, are only working sets considered in these studies or are the warm up sets also part of the set amount?
Comment from : KingDonWahed

However
Comment from : player_GT1

One! Warm up the muscle/ muscles and do as many reps as humanly possible! Do it 2-4 times more, rest 78 hours, do it again! Not rocket science!
Comment from : steven caldwell

Is it normal to struggle to recover from 8 to 9 weekly sets as a beginner?
Comment from : Matthew Vanhelsdingen

OK I get what it's saying here I understand the differences between more rest time between sets means less weekly sets can be done to get similar hypertrophy as one using a less rest time and more sets I get what the studies are saying The only thing I still don't understand is how many reps are being done for each set being done
Comment from : John Siedleski

How many exercises per body part, per work out? Tyvm
Comment from : Basement Artie

The amazing work of this channel will help tons of people For years brCongratulations
Comment from : Super Skunk

i've wanted this channel to exist for so long
Comment from : Ad Mortem

The main take away is to constantly try different thingslong restshort restdrop setshigh volumeHITlow weighthigh weighttry different thingsthe main thing is to just go and be consistent
Comment from : Shawn 186

I started watching your videos a few days I am loving the analisys you do, it helps guiding my training and understanding hypertrophy science based
Comment from : Eduardo de Aquino Médici

There’s a thing that you didn’t cover or include in this video and its about how many sets per muscle group? Like you said that 12-18 sets with 2-3 min rest is good but is that for all muscle groups ?
Comment from : iMoonlight

Doesn’t set “quality vs quantity” matter too?brbrFor example, consider this set of 20 reps with load X:brbr1) Reps 1-5: Slow up (concentric) and down (eccentric) slowbr2) Reps 6-10: Normal speed up, normal speed downbr3) Reps 11-15: Explode up, normal speed downbr4) Reps 16-20: Normal speed up, down slow brbrThis set incorporates isometrics and explosiveness, taxing the muscles in more ways than normally done brbr Now consider the same load x and the same # of reps (20), but all reps are done with normal speed up and downbrbrWhat would you expect the difference in result to be? brbr Also, now consider 4 sets of 5 reps (still 20 reps total) with the same load X, and also done the typical way:brbr1) Reps 1-5: Normal speed up, normal speed downbr2) Rest 2 minutesbr3) Repeat 3 more times brbrWould this necessarily be superior to the first 20 rep set above? It’s basically the question of one hard set vs 4 easier sets
Comment from : TGS

Thank you for your semi-meta analysis :)
Comment from : Maksims Ivanovs

the problem is a longer period of rest (3 minutes ) will make the muscle recover which decrease the pressure on that muscle and thats not optimal for muscle growth and i know there is other studies conflict with what i just said i m talking abou to build muscles in general to put get the muscle out of its comforte zone so it will have to grow to keep up with pace
Comment from : aymen azouz

i'm baack 💯❤❤ thank u as always for this gold standard content
Comment from : aymen azouz

How should I count the rest time if I superset chest and back for example? If my bench press set lasts 1 minute does that count as rest time between my lat pulldowns sets and vice-versa?
Comment from : Gustavo Alcarde

Have you heard of Nucleus Overload?
Comment from : JC Denton

sorry I have a question actually from these findings, brbrWHAT WOULD BE THE POINT OF SHORT REST INTERVALS? brbrWould you not want to preserve your joints, use less volume, and longer rest intervals, achieve the same results?
Comment from : ZDTUTTA University

LOVE THIS CHANNEL, so much objective knowledge- no fluff <3
Comment from : ZDTUTTA University

How do you do 45 sets per week for a muscle group and recover from that without gear?
Comment from : M R

As always, thanks for the great video I would contest that these studies demonstrate a preferred rep range for a muscle group Instead, it sounds like the studies had participants finding the ideal sets for a given exercise So, yes, it's probably unnecessary to exceed 18 sets of flat bench press in a week, but does it follow that flat bench, flies, incline barbell, decline dumbell, dips, push-ups, etc should all be limited to a combined 18 sets, since they target the same muscle group? Given how these exercises work different parts of the muscle, I would be surprised if that was the case This seems to be the more interesting question, since most of us don't just repeat the same exercise 9 times in a session twice a week
Comment from : Ben

The science may be a bit murky on all this, however, if you take a shot every time the word--however--is used in the video, I guarantee that you're likely to get at least a little tipsy However, probably less so if you're Irish or Scottish brbr Joking aside, another interesting and well done video, thank you I don't subscribe to channels often, but I did to yours a little while ago
Comment from : Justin W

👌
Comment from : ahmad abqori

The correct answer is do as much as you can until you’re deloading more than every 8 weeks The studies aren’t based on advanced/elite lifters who can bench 315-405 under 190 pounds with a pause, OHP 185 250 from the chest, 300 total pull up for reps, 450-500 squat to depth, 550-600 deadlift Progression gets slow because progressive overload stales 15 sets deloading every 8 weeks would be 6825 sets vs 12 sets with 0 deloads being only 624 for example 18 sets deloading every 6 weeks is 780 yearly sets Natural Hypertrophy pushes this narrative that deloads are a sign of bad programming but that’s wrong Deloading means you’re pushing hard enough If you can go year round or more than 6-8 weeks without deloading you need to train more You’ll find the limit to what you can do without resting the muscle more than 1-3 days depending on how you want to split it up and how often you’ll have to deload will be based around that
Comment from : Kurokami Najimi

I will be 75 next month I wonder if the outcomes described in this video would be different for people my age
Comment from : alphamale3141

However!!! brTo get muscles to grow you just gotta hit the weights enough 💪 😃brbrLove ❤️ ur videos brReal good research and information from youbrThanks 😊
Comment from : K0LTHAR

You are missing the forest through the treesCommon denominator is there is an optimal length of workout time brbrLess sets , longer restbrOr more sets shorter restbrbrThe total workout time per session is likely the same brbrIt’s known that peak testosterone plateaus at 45 minutes and starts going down at the one hour mark cortisol starts going up after one hour of resistance training which is probably the reason testosterone starts going down
Comment from : indio007

These studies miss one critical element, systemic fatigue If you crank out max volume for every body part you will probably burn out your CNS
Comment from : FreshRh1no