How Hard Should You Workout To Build Muscle? (AVOID THIS MISTAKE!)
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- เผยแพร่เมื่อ 24 มิ.ย. 2024
- It’s commonly thought that the hardest worker in the gym working to failure is clearly going to get the most gains, right? If you have the ability to train to failure, then surely getting that extra rep or two every set (aka max effort training) is going to lead to more muscle growth and strength. But when it comes to how hard you should be training, it seems that training smarter instead of just training harder leads to better gains with less effort. But just how hard should you train? Well to answer this question, let’s start with the theory behind training to failure every set of your workout.
Working to failure is thought to be the best way to train for muscle growth for a few main reasons. First, failure training would lead to more growth given the maximal motor unit recruitment and mechanical tension it would experience. Second, similar to motor unit recruitment, muscle protein synthesis is lower when you don’t go to failure vs when you do. Lastly, given the positive relationship we see between workout volume and muscle growth, it would seem that pushing each set to failure would increase the overall workout volume you’re doing and lead to more growth.
But training to failure every set comes with a cost. Not only is it unenjoyable for most and requires a great deal of motivation to do every workout, but it’s also very fatiguing on the body. This delays recovery and your muscle damage can easily carry over into your next workouts for the week. When done over long periods, it eventually can lead to a state of “overtraining” which results in a reduction in your anabolic hormones and basically just creates an environment in your body that is detrimental to building muscle.
Now, let’s take a closer look at the theory behind training to failure. First, while motor unit recruitment and muscle activation does increase as you approach failure in a set, it seems to plateau around 3-5 reps shy from failure. Second, if you train close enough to failure, you are able to still maximize muscle protein synthesis but without much of the extra fatigue you get when you train to failure. Lastly, the muscular fatigue caused by going to failure in a set causes your performance to suffer in successive sets, leading to less volume overall.
So, when it comes to the question of how hard should you train, it seems that taking your sets just shy of failure is your best bet. However, it’s crucial that you get close enough to failure during your sets in order to still maximize growth, and that doesn’t mean that your training becomes “easy”, because that’s inferior for growth.
Unfortunately, most people underestimate the amount of reps they can actually do for max effort training and end up training too easy as a result. You can ensure that you’re actually pushing hard enough during your sets for an exercise, is to dedicate a day where you use a spotter and try to get as many reps as you can during each set. Add these reps together to get a total, then divide this number by the number of sets you did. This number then gives you a good indication of what you’ll want to aim for next time.
All in all, it’s clear that constantly pushing for that extra rep or two isn’t always a good thing, as it provides very little additional stimulation for the huge jump in fatigue that you get in return. So train hard, but if you want to see the best results in the long run, then you need to train smart as well. And for a step-by-step program that applies this and takes care of all the guesswork for you by showing you exactly how to optimally train AND eat week after week in order to build muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:
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Are you guilty of training too hard or not training hard enough? Hope you enjoyed this one - comment below what other topics you’d like me to cover and I’ll get on it! Cheers!
Can you make a video of your home gym?
am training hard but gaining weight slowly any tips
Bro do u take protein powder for muscle growth ?
Thanks jeremy
Jeremy Ethier great video, one thing, you did not put links in the description to studies you used. Please put links in the description of the studies you used and remember to do so in the future. Other than that, great video!
Man, you really
1) Know the subject well
2) Explain the subject well
3) Care about us, rather than trying to impress us.
Rare combination of expertise and wisdom at so young an age!
@Jeremy Ethier
he's a kinesiologist so he knows this very well
This man is wrong. He is putting some scientifict researches as a proof so you would believe him.
4) He pronounces clearly
@@muameriljazagic922 Would you care to explain how he's wrong?
Parents : we want our child to succeed and get a good life
Me : *watches video on training to failure*
Failure is a part of success.
Hahaha! That's funny.
Good one düd
🤣🤣🤣🤣
@@spoopyscaryskelebones3846 kid
This makes more sense to me than anything else I have read or heard. Thank you for posting. I have been doing this for months simply because I just didn't enjoy pumping it to failure and I have still made good gains.
I stopped training about a year ago due to a too high expectation from myself towards my workout schedule which led to the whole process becoming a chore.
I went back at it a month back with the mindset of doing it for fun and stopping the reps whenever I'm getting tired of it, if I can't get it near failure.
Never have been happier training.
It's not a chore anymore.
It has become an enjoyable activity.
And I'm still gaining mass and definition.
Win-win!
For me sort of the same. Training to hard is not sustainable. So I stopt and started, stopt and started.... So not the gains I wanted. I started this week with the same mindset you described. Let's see!
@@jellewierda3828 results ?
@@jellewierda3828 results?
This is why some people stay the same size or it will take forever for you to get big stopping the weights when you get tired is just silly, you might not understand now but you will in a years time when you see the little progress
@@marcellbeckford3955
Well, of course mass and definition won't develop as much if the individual trains less. Unless the individual go really lazy at it, that person will still be fitter than if he or she did not train at all, that's for sure.
You seem to place the emphasis on the wrong aspect of my message which was to be happy in ones workout routine so that he or she won't stop because of it becoming a weekly chore.
People shouldnt expect to become beaffy by working out the way I mention it.
Harder than last time
You're not my coach!
easy day was yesterday
my doctor says the same
My doctor too, he's also a lot of other things
@@tripaloski_6971 My doctor says he's not a doctor 🤔
I like to train to failure on the last set on most exercises, I feel like that's the best way that's been working for me
Failure every set for maximum GAINZZZZ
fook these studies they change every 5 years
@Pranjal Prasad lol
@@harambey last vid he said we need to do 30+reps for this quarantine home workout
@@EgoLifter8011 bodyweight, not free weights.
I like this middle ground. Still have gas on the sets before the last. Not too sore on next workouts.
Just starting out and enjoying the hard work to put in. But you by far explained the easiest of anyone I watched. Thanks a ton!
Very nice. 💪
Yahh
Thanks
9:09 Conclusion
U da real mvp
May you and your dear ones live long and prosper.
My man!
exactly like get to the point lol
It’s a 10 minute video..
Fun fact, Greg watched this video even before it was published.
Jeremy:stop few reps before failure
Athlean X:Destroy youself and you did it
Sure many will like it!
th-cam.com/video/WAsFkh_XuUs/w-d-xo.html
TRAIN HAAAARDERRRR
HAAAARDERR
How much harder?
HARDEERRRRR !
That's the words in my mind every time I work out. Now I'm once again confused and don't know who to believe
Itsme BD you can do this and still train harder then last time
@@hamza77v Jeff Nippard says also that you need to stop a few reps before failure
Only now I found this video. At 45 this makes sense to me as my recovery is notably slower and I managed to increase the weight for my sets by consistently stopping short 1 or 2 reps to failure. Now I know the science behind it. Thank you!
im 45 too and i lift every rep to failure, im in great shape and i feel like its vot a workout if i dont, but if i can coo it just a bit with the same results thats great.
Greg Doucette bout to have a field day with this one
He did and it was spectacular
in Doucette's video at 7:36 in he admits he takes testosterone supplementation. So if you're natty, listen to Jeremy. If you're a cheater, listen to Greg.
@@ardgeighw5174 Cheater? What's he cheating at?
@@ardgeighw5174 thats how you show people what an idiot you are! Congrats
You da man Jeremy thank you for focusing on technique because that is the reason I model my channel that way. One day I will be as big as you.
The problem is that most ppl don’t know how many reps they still got in the tank
Then that's a problem with the application, not the science.
Most beginners don't inherently know how or unable to do a bench press or dumbbell press, with the typical culprit being weakness of stabilisers. Do we then completely remove the bench press and replace it with the Smith Machine or do we get them to continuously work on it?
Same concept here. Get the athlete to recognise how an RPE or RIR feels like with smart programming.
The mantra, harder than last time is also tiny bit misleading. To a beginner athlete, a Linear Progression like SS, doing a 3x5 squat with 0 RIR will still allow them to recover enough to do the same with 2.5kg more next session. Same can't be said for an intermediate athlete.
An intermediate might be better off doing Texas Method for example, where the first day is volume day where they leave some reps in reserve, then second day is recovery day where they leave ALOT in reserve, and last day being Intensity day where you leave nothing in reserve. With the new PR or training max, they then recalculate their volume work and repeat the week with adjusted weights, typically higher than last week.
From session 1 to session 2, did the athlete train harder than last time? No. From week 1 to week 2, did he? Yes.
Sure, what I said is much more complicated than just giving your best each training. But it is necessary for anyone who isn't an intermediate.
Even if you look at the highest level of athlete, they also do their training in specific blocks, with intention to minimise fatigue and peak them for competition.
thank you man...its not like we can see a red graph when ever we lift
True. Expecially when doing pull ups or other fullbody recruiting movements, very taxing on the nervous system. If say you slept less it can bring to significantly lower resilience.
Watch the whole video; this is addressed.
You can sense it
Hi Jeremy,
I just want to say after watching just a few of your videos you have give me the knowledge and confidence to train hard and well since i have subscribed to your channel I have signed up to the gym and just finished my second week of training ( upper body, lower body, rest, upper, lower, rest rest & repeat , just wanna say thank you and look forward to watching more of your content.
After subscribing and watching Jeremy channel for a year, now I am proud to say that I have the best physique in my class at school (I am 18) thanks to science-based information. Thank you so so much Jeremy Ethier and I will definitely take a program on your website in the future !
Love it from Vietnam
I have always thought that pushing myself to failure was the only thing to do. This video opened me a new view on workout and training. Thanks a lot! I am increasing every day my knowledge just watching TH-cam videos for free
After two years can you tell us your experience? Did you notice improvement once you stopped going to failure? tnx
@@bismuth7730 i still need to go to failure or almost, it is a habit i think, i am scared to go too low out of the 2 rep buffer if i do not go to failure
@@theCreativeAssemblymachinimas same if u dont go to failure you never know what the real rir was
Thats because it made sense w/o science, and even when science came onto the scene, it seemed to support that methodology. As always, with further Basic Research, what seems common sense actually isn't.
All I know is I preferentially want to believe the newest science explained here because it does make working out easier physically and mentally which can only improve my desire to maintain the effort.
These videos are awesome Jeremy thank you. Very calmly delivered. Science backed. Keep it up! 💪🏻👏🏻
My best fitness channel. Period.. I gained so much muscle consuming this channel. Thanks Jeremy. You Rock!!
Over the years Jeremys videos have massively improved. Love it!
I was just wondering if I train hard enough and you came out with this video at the perfect time. Thanks man! Keep with the content 🙏
so has the video helped
That 10, 8, 6 hits too close to home, thanks for the info though, was about to apply push-till-failure, thank goodness i saw this first.
New sub bro🔥
This is really valuable info to me. I just got serious about the gym/eating right, and the soreness from taking every exercise to failure didn’t feel natural or healthy while recovering. Will for sure implement this into my workout.
I think doing as many reps you can with perfect form and pace is a good rule.
yeah I agree this guy doesn't even have a lot of muscle mass so its hard to take him seriously.
@@immortal4471 Maybe he doesn’t want to look like a body builder? His physique shouldn’t take away if he’s providing facts. Not if he looks like some twig.
I'm mixed on this as well. It's really hard to judge rep to failure. Also, the slower you perform the motion under strain, the more FORCE your muscle generates. The amount of force more closely correlates to the amount of muscle damage which is ultimately what produces growth. And then form is the other end of this equation. If you're getting sloppy before you get to failure with a particular exercise, you're not even seeing benefit in the muscles you're actually trying to target.
As he said, most ppl fall short couple reps when predicting failure, so it s perfect, because one shouldnt go to failure anyway.
But when should i up the weights, I can't always just train with 10kg dumbbells for maximum. Is there a maximum rep range even for failure like, if you go to failure after 20 reps then you must up the weights kinda thing?
This is great advice.
The other half of this is time between workouts. That varies with everyone.
Age is a significant factor. Generally, the older you are and the more intensely you train, the more rest you need for your muscles to recover.
The best results I have gotten have been when I give a given muscle group sufficient recovery time.
I am from Chile and I am in my last year of pedagogy in physical education. I appreciate the good information you give us, plus I practice my English. regards!
Which would be the best place for an American to retire? Argentina, Uruguay or Chile?
This the best explained video I’ve seen on the subject! Have always trained to failure but gonna switch it up and leave a few in the tank
I love your dedication to fitness, and willingness to share. You got me lookin like a model in my own home 🤘🏾😁
90% of my knowledge of bodybuilding is because of u. Thank u soo soo sooo much Jeremy. i fixed my hunch back a lot of mistakes of doing workout and lots of things more importantly my belly fat 3 month I'm in the process and trying to lose more, thanks to ur guides...
Like how the whole comment section is about dr Greg
These videos are amazing. Showing resource papers is key yet summarised in an entertaining and insightful way. Fantastic.
I am so glad this video is direct. The other ones on youtube are full of nonsense. thank you for not making this full of filler.
Long story short, volume training at a lower to moderate weight for higher reps & sets at a slower pace increasing time under tension is the best recipe for maximum hypertrophy (not factoring in other things such as nutrition, sleep, allowing for time for proper muscle recovery between workouts, etc.....)
What?
@@ifollowjesus1667 sleep ,eat well and do more reps intead of heavier lifts.
@@akemdam9824 And keep the tension
and good rom
Does 15 reps count as high rep? Im talking about bicep curls here
Jeremey, this is such a high quality presentation. Your references to the scientific papers and animations/illustrations are very helpful. I’m just impressed with the production value. You’re sure to grow this channel. Thank you
Every video Jeremy puts out is beneficial. I love it.
This is exactly the type of video I need just as I'm starting to take my fitness journey seriously. Immediately subbed!
How are you doing after a year? Do you stay disciplined?
Awesome videos man, keep up the helpful Quarantine content🔥💪
I learned so much from this channel i don't even need to do my researches no more
No
I learned so much I can grow without working out now
You should 100% still do your own research
Then you shall never look your full potential mate.
@@andreapagano7967 It a jk ..
Also, thank you for your videos, from watching them and following your advice I have been making gains in both size and strength. Great videos, Thank you.
I’ve learned so much from this video I’m swol without having to workout.
Best fitness channel on TH-cam. No nonsense. And no FAKE WEIGHTS.
I was the hardest worker in the gym, until I realized that I was training like a young man on steroids. Now I train like a smart older guy. Turns out that some moderation and recovery works.
Steel Mongoose working harder is actually better than working smarter in my opinion. It isn’t physically advantageous but it makes you much stronger mentally and then you end up with a non stop machine mentality
@@d.torres4965 They're not mutually exclusive.
Are you suggesting that a young man on steroids trains harder than me doubt it
Greg Doucette The doctor has spoken.
Greg Doucette why are you not verified? You should have a check mark next to your channel username
This makes so much sense I hope I can recover from all the pinches I have experienced from over pushing my body
Thanks for the info
Jeremy i think you are the best TH-cam fitness coach. I like that you introduce scientific papers into your studies and i also like your realness. I can see you are not putting on a show. Thanks mate. Love from England. 🏴
People have success with both low volume/high intensity and high volume/lower intensity approaches... I think there is a benefit to staying away from failure but both methods can work, depending on the person
I think Christian Thibaudeau (THIBARMY channel) talks about it in his videos related to neurotypes. Long story short: different neurotypes benefit more from different training styles
I love the fact that you always use research papers in the videos. It reassures us that you are well instructed and that the information is legit.
Jeremy you have the best most valuable TH-cam channel on strength training I've ever found
Thank you so much for this one, really learned a lot now
one of the best videos I saw this year
today i was doing push ups to failure and my body is so numb and weak
this video will help me alot thx :D
Greg Doucette is gonna lose it after seeing that thumbnail
Haha true
and greg actually likes Jeremy
HARDER THAN LAST TIME
Honestly i think jeremy made this video as a response to greg 😂
@@williamperez2195 yup, done on purpose
Great video! This information is pretty useful to me because I've been plateauing even while pushing for failure
I started hitting the gym like 2 months and I really needed this video thx man!
I did a SINGLE, PERFECT chin up and became shredded in a single instant.
I drank a trooper beer and Odin made me shredded on the spot
thats not posible stop lying 🙄
@@mikec6935 Its a joke
Show me your ways
I find this true for myself, I’ve tried both methods.
I can hold form better and over a period of months I find myself less fatigued and better motivated to continue lifting.
Working to failure every time is taxing physically and mentally. It’s a grind.
And I know what Greg says. It just doesn’t work for me!
Nice work! Filling in the gaps people are unsure of and debunking the trends!
Your content is great! Keep up the great work! Insightful!
This is really interesting, it's like a mantra for some guys - lift to failure, lift to failure. It's judging it that's difficult so you are just 3 reps short.
Just train close to failure on compound movements and go past failure on some sets of isolation exercises
If this is true then it is absolute gold!
I've always over-trained both weights and cardio.. and even boxing and Tkd pushing myself to my limits every single workout. Results have been reasonable but not as good as they should have been for the effort I put in.
I've just learnt to take it easier on the cardio and Tkd and boxing and am seeing a difference.. Now I need to apply this to weights!
Fantastic video, Jeremy, as always. Very informative.
this is a new information for the gym community, because they used to focus on failure
I used to be the bros who misunderstood progressive overload and was like the gym bros who go, " train harderrrrr".
It worked pretty well at the start when running Starting Strength. Do my max 3x5, next session, add 2.5kg to 5kg. Harder than last time.
That progression lasted quite abit, then I hit the wall. So followed ss, deloaded by 10%, reworked up, got some more gains, then hit the wall again, deloaded, reworked up. At one point, added more sets, going up to 7x5, but that just made everything worse. Body got banged up quite badly and wasn't making so much gain.
So went online and realised I was training like a moron, because I misunderstood that "last time" isn't defined well. As a beginner, "last time" could mean the previous session. As an intermediate, "last time" could be a week or 2 weeks. To an advanced lifter, have no idea how long of a training block a "last time" is.
Switched to Texas Method. On Texas Method, day 2 is a recovery day. Lots of RIR. RPE might be a 1 or 2. Definitely wasn't harder than last time, if we define "last time" as my previous session. Greg would call it training like a pussy. But I think I was training smart. Because that session allowed me to keep currency while keeping fatigue low, also allowing me to get the PR on day 3.
When we then define "last time" as a mini training block for the week, then sure, I was training harder than last time. But no one here tells you that. They just chant their mantra. h
This is extremely informative, thanks loads. Looking forward to get back at it.
Bro thanks your vids, def the best fitness youtuber 👍🏻
I've found that by the time I recover from a extended hard workout I'm back in the same place when I start my next work out
Been training lower reps and NOT to failure for years. It works. I leave my body with room to survive and not be torn to pieces
Such a great video. Thank you so much for posting great quality information :)
Amazing stuff as always 👍 💪
I’ve grown so much the last 6 months by going to failure every set, but the problem is that you need to eat much more. If you just sleep and rest completely until next workout you’ll grow like crazy. Also, like Greg Doucette says, train harder than last time. But remeber, high volume and taking your sets to failure isnt for everyone, we are all different
When I first started working out I always went to failure but I didn’t make any type of gains. Once I started eating 3,500-4,000 calories and eating my body weight in protein I started to make crazy gains gained 20 pounds in 6 months mostly muscle. Still when I workout I be sore for 3-5 days so sometimes there are multiple days in a row where every muscle group is sore so I understand why a lot people want to workout everyday all personal preference
Trevor last if u gained 20 lbs in 6 months it’s mostly fat, water, and food in you stomach
@@andrewn9139 2 kilo gains each month aren't unheard off
@@andrewn9139 newbie gains maybe?
@@andrewn9139 Wait till he cuts and realizes it was all fat. shit happened to me
3:17 is exactly where im at with my body.
Wow of all the fitness channels, I have learned the most from yours! Thank you :) liked and subbed!
As a beginner, thanks for helping me workout better and smarter!
What I love bout this, is the fact that Greg Doucette is gonna spit harder in the next vid for us :)
he did
Coach Greg got me listening to this guy who know hes facts
This is awesome news! Very high quality of content and superior presentation.
Another Great video. Thanks So much for all the info bro!
Now it's time to wait for Coach Greg's rant...
0:11 i thought the leg was gonna snap😲🤤😨😱
mad! you are too good with these visuals brother
Subbed on this video alone. Nice to see more science confirming my POV, which does make for an easier workout and far less post-w/o pain in recovery phase.
One thing would be to insure you have 1 recovery phase that last 2 days, like the weekend. That way, you can if you want push to failure or very close to it on Friday and have that extra recovery time. I'm 50+, and just getting back into the gym, and my main concern has been ligament and tendon strengthening, prior to more formal/serious w/o. Spent the last month and a half doing sets of 100, 50 rep with low weight, though no scientific evidence its more than in my mind.
totally agree with this because ive been training 6 years with that kind of mindset where you should train HARDER until failure. so basically i always go until failure for every single set no matter what. and then i also learn that you also have to increase volume so you can progressive overload which i did and the last time i remember, i was doing upper lower training method 6x a week and each body part, i did 36 sets minimum per week? why? because i thought that if you want to be progressive overload, you can never reduce your volume anymore and so on
so the question is, did i earn my gains? OF COURSE! :D
but the problem is, if you keep doing things until failiure and TOO MUCH (in my case where i do 36 sets per body part each week was too much than my body can handle), your body will eventually give you warnings one day. example, 5 months ago i feel like i couldnt be progressive anymore in my training even tho i was in caloric surplus, my protein intake always on point, etc. the amount of time that my body needs to recover was getting longer than it should be even tho the intensities remain high like it used to be. also i felt pain in so many areas like my joint, tendon, got quadricep tendonitis, etc even tho i alwyas do a proper warm up like dynamic stretching, use body roller dan others for 20-30 minutes prior to workout adn speaking of my workout form, i always prioritize that first over everything
and now i realize that if you want to reach for gains, train harder is not the answer anymore. what you need is train smarter. and YES I KNOW you need to be PROGRESSIVE OVERLOAD to get your new gains because thats number one rule in bodybuilding. but that doesnt mean you have to train your ass off like its your last day on earth because eventually your body will take the cost one day
be progressive as much as you can, but trust me you dont have to reach failure to seek gains (sometimes is considered fine but not every set or everyday). because if you reach failure too many times, the amount of fatigue you,ve collected will be too high and trust me in the end you will get into non functional overreaching zone which sucks (i've been there)
and yeah this is just my experience, if you still want to train until failure that's your choice because everyone has their own opinion
have a great day! :D
Great explanation 🙏🏽
when you were training to failure if you were training with enough rest, and with a training routine that provided that, for example full body 3x per week, the number of sets for each muscle was sufficient, meaning the training volume was sufficient , rest was necessary and training to failure was no longer a problem
@@miguelqueiros5542 that was exactly what i thought 👍😅. I thought maybe all i need to do is to reduce the total sets per week so i can recover better. But then again i was wrong. So basically i cut the total volume in half (from 36 sets to 18 sets) in order to know exactly in what volumes and intensities i can recover better and also i read a couple of studies on athletes where they said an intermediate and advanced athletes can still be progressive and recover best usually around 15-20 sets per body part per week that's why i tried it.
But here's the problem. My performance just couldn't go well anymore especially when i do every set until failure because the amount of fatigue that has been accumulated into my body are already too high to be recovered. Yes i know, at first, there's no such thing as "problem" when we work until failure and there's no such thing as "too much" and i could do everything progressively at the beginning (around 5 years) and i thought that people who said that you shouldn't do everything until failure were cowards 😅
But then i realized, by taking everything until failure will eventually lead you to a greater damage later which is non-functional overreaching just like me and trust me it will do you no good. In fact you can get your hypertrophy by doing sets on rpe 7-9. Yes you can do it until rpe 10 sometimes its ok but please don't do it on every session or every sets. It will slow down your progression and will lead to a greater cost in the future
@@tonydechert you can read my reply to miguel silva above because it's too long to type all of it again 👍😅 thank you
Jeremy has the best looking channel in terms of content, editing, and Just the way he puts out his knowledge! You're a true inspiration and a role model for me
Inspired by you I even started my own Channel 🙌🙌🙌
I don’t normally do this but you’ve got some clean thumbnails and didn’t even self promote yourself. I’m gonna check out one of your vids. Respect💪
Jeremy definitely has super clean editing and videos, I would say Jeff Nippard also has incredible editing and video quality.
HARDERRR
@@uncledrew2430 thank you so much
Appreciate it 💯🙂
Thanks Jeremy, always good info 🤘💪
This video was well made, answers every single question I had in my head
Great great video and explanation! Thank you!! I can say for my experience that the first 1-2 series of an exercise often are more difficult that the other 1-2 after that, probably because the brain and the muscles need a little warm up before going all out of optimal performance.
20 years ago ( at age 39), I noticed strength gains increases if I had at *least* 3 and sometimes 4 days off between bench/ shoulder day. Now, at age 59, it seems 6 and sometimes 7 days is better.
Everyone's psyiology is different obviously, however that seems a little long. But if it works for you, then you would probably be a prime candidate for the method shown here. I'm in the same age bracket, and definately have seen good results from using a method similar to this so far. I like going to the gym 3 days a week with a 48h+ recovery over the weekend. Much easier to stay motivated, would do as shown here even if the gains were/are somewhat less than the theoretical equal shown here.
6:50 love that failure i worry about my form and going to failure and how I "cheat" a bit on that last rep. It was nice to see you lean back the way my body naturally does when a curl gets difficult
Love your videos , very detailed and simple to understand .
I always used to to do reps until failure. What you said is true. It requires huge amount of motivation. I spent atleast 20 minutes each time just get enough motivation for the workout to get started lol😂🤦. And the muscles sometimes take more than 3 days to fully heal. This video is gonna change a lot of things for me ):
🤔🤔🤔 A lot of people have been guilty of going to failure. As someone who does split training, I've done the not going to failure type of workouts and it works. It also allows you to hit the same muscle groups twice a week. This man isn't just saying something just to be heard. This actually works ❗️❗️❗️
Thank you, Jeremy! I’m new, but always felt like training until form loss was just not effective and too taxing.
This video is gold, ty man!
This is so true, I used to train to absolute failure every single workout and after about 3-4 months of that I felt like complete shit, always hungry always tired it was so hard to stay motivated
i was doing that since forever XD but after i started doing it twice per week for each muscle group and on caloric deficit, it actually started to impact me. looks like a week of rest on failure is actually ok.
My first leg workout I'll never forget, 14 sets of squats, 8 leg press sets, then squats with no weight till I couldn't stand(a lot of sets here too) I was really dancing while walking home,my legs was burning untill 4 in the morning 😂all good untill muscular pain kicked in...my room is at second floor....
Why in hell would you do all of that in a first leg workout? Trying to get some lesions?
Because OP didn't know better, I would assume.
Someone who doesn't know about junk volume or overtraining just might do 22+ sets all but asking for rhabdomyolysis.
You don't need to tell us, we know that you went upstairs on all fours lmao
I remember when I lost all strength on my leg, the problem is not walking upstair since I can contract some muscle. Its when walking downstair, it became falling hazard since my leg is like jello and you dont make your leg stiff when you go down unlike go up
You make the best fitness videos. The science is legit and you show the evidence, unlike many others.
Man your channel is so good ❤
In these studies, is EVERY set taken to failure? Because I've never once heard that recommended in all the body building material I've seen. Instead, it's usually just the last set taken to failure (or just the last set of the whole workout). I bet that would be easier to recover from and would not weaken you for additional sets.
can you do a video for complete beginners on how to actually train in a gym as a summary? Like a dummies guide to the gym? ^^
Thanks for making this video!