Yo friends! Hope you enjoy the video and find it helpful. Please physically assault the thumbs up button for me, and subscribe if you aren't already (most of you aren't and I'm mad about it). Nice one xx
@@phillymickelslam Yeah, because to be a bit more specific, we define volume as the number of difficult sets, where 'difficult' means they have to be above a certain intensity, which would disqualify your warm-up sets.
A few weeks ago I switched to 15 sets per muscle group per week. Each muscle is trained twice with 8 sets in one session and 7 sets in the other. The whole body gets done twice over the course of 5 days, leaving 2 for rest. I lowered my weights and do each set to failure or thereabouts. I've noticed an improvement in size and also I'm sleeping a lot better than I used to.
@@AssasinPlays I’ve always pretty much gone to failure, usually not on the 1st set but on the others. I just find it hard to gauge my own fatigue otherwise, I just know I’m not slacking if I push myself like that.
@@AssasinPlays that's what I've just seen, for 2 months I've been going to failure on every single set of every exercise but I've been researching and found that most of the time it's bad to go to failure every workout, let alone every set.
This is a relevant topic for me. Am 49 and enjoy working out at the gym. But at 49, I have oinly so much energy. I tend to do focused sets of 2 (or sometimes 3) in a given excerise (after initial wrm ups). Trying to do say chest to go onto triceps or back to go onto biceps, in a meaningful way, requires hard work. Only so much of it to give. I am sacrificing size as a result but am focused on shape and getting stronger than I previously was. This video helped me with some self reflection, including making me feel confident that my approach is the right one for me. Thanks for sharing this video.
Conclusion: the optimal number of sets is very individual. The less advanced you are, the less volume you’ll need to make gains. 10-20 sets per muscle group is a good ballpark; bigger muscle groups like quads need less work, and smaller muscle groups like rear delts can handle more.
I come across this chanel last week exerlent content ive been training years im 58 but this guy knows his shit for a young man very imformative keep em coming
Perfect timing for this topic! I am in the middle of writing down my new lifting program and most of my doubt are about sets per week per muscle group! Btw great editing and research! Keep up the good work and can't wait for your next video! Joe Delaney is my hero!!!
Thanks for again an informative and clear video! I train 3 days in a 2 day split, been doing this for 5 months now and seeing decent results. Groups get 18 or 9 sets a week, the other week its the other way around obviously. I've been losing weight steadily and toning my fysique. Happy with the results so far.
3 sets of 3 leg exercises 3 times a week is not 27 sets if the leg exercises target different leg muscles, which is usually the case. It would only be 9 sets per week per muscle. When I started lifting, I went to the gym every 3rd day, which I felt was the sweet spot: often enough to get good results but not so often that the gym took over my life. I did a full body workout with 3 sets per lift and up to 15 reps per set. When I reached 15 reps, I added more weight. In 3 years I was busting out of my shirts, old jackets no longer fit, and people would spontaneously tell me how fit I looked. I didn't want to get too big, so once I reached a certain level, I reduced my sets per workout per lift to just one set of 20. At that point I held steady, kept my strength and reduced my workout time a lot. Still go to the gym every 3rd day.
[I put this as a reply to Joe’s comment but I’m also posting it here in case anyone else would like to weigh in!] *Quick question:* What *exactly* are the distinct muscle groups we should aim to train for a minimum of 10 sets/week? Is “Arms” a single muscle group to be trained 10 times? Or is it three (bicep, tricep, forearm), to be trained for 30 sets total (10 each)? The same question can be asked for “back” or “legs” or even “shoulders” (which have three separate heads)! Do we aim to get 10 sets across all three heads or do we include 10 sets per head? Can you please clarify this, so we can learn to program better? Also, are there some muscle groups that women should focus more on (or abandon completely) compared to men? Thanks!! ❤
Just take PEDs, and do 100 sets for every single muscle in the human body. lol, I really don't know, as no one asked such a detailed question. Not sure you'll find an answer either...
for anybody who is interested I actually significantly lowered my weekly volume since I dont like to spend more than 2-3 hours in the gym per week. i used to do higher volumes in the past, later got a little bit in and out of training for months and years and currently doing only about 6 sets per week. I can easily keep my strength and size with that and even make progress on some exercises. So if you are like me and dont like spending too much time at the gym, you might give it a try as well. I also like to do a lot of antagonistic supersets and include mostly exercises that do not require to much time warming up or assembling. So my total time in the gym per week is probablay 2,5 hours only ;) however I am not really that of an "advanced" lifter at all so of course if you are a pro this doesnt work at all :D
Is my program correct? Straight sets Monday - chest bicep Tuesday - shoulder tricep Wenesday - back legs Thursday - rest Progrqssive overload Fri - chest bicep Sat - shoulder tricep Sun - back legs Mon - rest Repeat but using dumbbells
When we're talking about sets per "muscle groups", how fine-grained are these "muscle groups"? Are shoulders just one group, or are we talking one group for front delts, one for side delts, and one for rear delts? What about with legs? Is it legs as a single group, or is it quads, hamstrings, calves and hip abductors/adductors?
Side/rear delts are accessory movements which already get some work during overhead press and rowing. If you hit upper body twice a week, add in 3 sets of 10-15 reps for each, alternate days. Switch leg compounds per day and mismatch your accessories. If you did squats, do a hamstring accessory. If you did Romanian deadlifts, add in leg extensions.
Good question. For something like legs, it's easy, because many muscles perform opposite (or unrelated) actions (quads & hams with knee flexion/extension). So we can say they must be counted separately. For shoulders, it's more difficult because some of the three heads can assist others (whereas the quads will never assist the hams), but it still doesn't need overcomplicating really. Overhead presses can count as direct volume for both front and side delts. Lateral raises can count as direct volume for side delts (arguably front too), and with all of your chest work basically being synonymous with front delt work, you don't even need to think of those. Rears will work during your pull movements, so covered mostly in your lat/trap work, but if you go by the 'half isolations/prime mover' rule, it would dictate that you have to include some rear delt flys anyway. It really comes down to how closely intertwined the actions of each muscle are, and then using that, you ca probably get to some kind of proportional value for which exercises contribute to volume for which muscles, but as I say, that's overcomplicating things.
That's what I do, except for my shoulder-focused workout where I do 3 sets per exercise (not as many as in my other workouts). I find it works well (going [close] to failure at each set)
I’m at the back end of beginner and i train 6 times a week with a PPL and about 18 sets per muscle per week at most, feel like that works for me. But I do need to take a deload every 6-8 weeks to aid recovery, so maybe not the most efficient way of going about it but I enjoy training so sacrificing some gains to be able to do that seems worth it
I used to love training like that as well first couple of years until my body was quite clear I had to cut that shit out. Suddenly reducing my training went from a difficult choice to a no brainer. I obviously don't know if I left significant gains on the table, but I'd happily do it again exactly as I did.
@@ihateweetabix8829 Yes, because I wasn't recovering even after a deload and I was fatigued in places I didn't even train, eventually felt demotivated as well. But I rode the 6 days a week train for years without issue and rest days left me a bit aimless so I don't see the harm in it and trust our bodies will tell us when it's too much. Not because we have to, but because we want to of course. I now train 4 or 5 days a week, it varies depending on work. Still Push/Pull style, if I do 3 training days legs get their dedicated day, if I do 2 and then rest it's just push/pull with their respective leg movements incorperated. I'm also really feeling my 30s, I can in no way complain but 20s were better.
@@esmee6308 Just wondering because i've been doing PPL 2x week for 10 months and im starting to feel tired basically everyday, so im debating on changing to a 4 or 5 day full body split.
@@ihateweetabix8829 I would try another rest day and see how you feel. I noticed way too late I was pushing my body a bit too far thinking it was mentally not physically. I even took a month off (lockdown, but still, didn't workout from home either.) This is kinda what I mean with your body will probably tell you. Currently really enjoying a 5 a week split but in the summer my work schedule will (likely) motivate PPrestPPrestrest since I work weekends. (And gym closes early on weekends.) But honestly without a dedicated leg day I just notice all my days being 15m longer. :'')
52 years of age and I do 8 working sets to positive failure per muscle , each muscle 1 x week. 2 workouts per week . One upper day and one lower day. Workouts take 3 hours.
When I exercise I often have pain and inflammation in my biceps tendons. I feel weak, drained, like I have no battery. I'm flat and feel disgusting, overtrained and undertrained at the same time..I started training infrequently. Now I train like Dorian Yates, pyramid, then add a little volume at most 2 sets per exercise. I feel great, every workout = progress. The inflammation is gone. Frequent training of a muscle group is not for me. The other thing that does not works well for me are many straight sets…🙂
Due to a knee injury, I've been doing PPL without leg day, essentially hitting both push and pull days 3x in a week, for the past 2 months. Most of my muscle groups are easily in the 24-34 set range (40 for back) and I had no clue I've been overtraining as an intermediate until now. Recovery has seemed fine and I've been making strength and size gains even if I do feel beat up by the end of the week. Maybe worth reducing it slightly now thanks to your information. Cheers
i don't know how far you've been injured, but i would highly recommend you to seek out Kneesovertoesguy and maybe use his exercices during your leg day, this guy has helped so many people, maybe you can be one of them :)
Hey Joe great vid, my split looks like this: (CHEST ARMS) (SHOULDERS some back) (LEGS) (CHEST ARMS) (BACK some shoulders) (LEGS) PER WEEK So if I calculated this right I usually do 4 sets of 4 different chest movements. so that's 16 total sets in one chest day. 32 for the week! That sounds extremely high after watching this video. And I've always done 4 sets of 4 different movements per muscle group. Ive been working out for just under 2 years and have had decent progress but I'm worried this schedule might be holding me back a little. In your opinion should I cut the number of sets I do and maybe just take much longer breaks in between?
Dude, You have a great build. Please keep your shirt off in your videos. You look very good whether just relaxed or working out. Thanks for being great example and inspiration.
I've been going to the gym more or less consistently for nearly 10 years now, but never focussed enough to get near my genetic maximum I'm sure (I'm 2m and 105kg at 17-20% fat, so I guess I could gain another 10-20kg muscle with professional training and nutrition. Usually I just go at 5:30 in the morning 2-3 times a week for 1,5-2 hours, always doing full body, but also always focussing muscle a certain muscle for the day. So monday going all out on chest and arms for example and spend 1 hour on that and then 30-45 mins on the rest, with some lighter sets and shorter breaks, then Wednesday legs and back and taking it calms with chest, arms and shoulders and so on. Seems to work well for me, but I'm on a plateau for years now as it feels, since I have knee and back problems, basically forcing me to train legs only via interval training on the speed bike and going very light on deadlifts (below bodyweight). I wish I could break through that, but with just 3 sessions, no leg training and a 40-50 hour week in the office that will be hard to do I guess.
Uhh yeah, you’re pretty maxed out. Very unlikely you’ll gain 20kg, even 10kg, at this point. It’s called being a natty. Joe himself has had the same physique for 5+ years.
@@1234Cheesus The compound lifts, yes, but as deadlifts and squats are not possible with my knee, there isn't much to track. Sleep, no, nutrition, kalories and protein only. No program. As I said, with a professional plan I would surely progress, but since half of my body is in preservation mode, doing only high rep low qeight training ,since my knee and back can't handly anything else, I dont see much sense in going all out right now. Also because my job doesn't give me enough time to have more than 3 sessions per week.
If you watch Jay Vincent, this is the opposite of what is recommended. It is not the number of sets you do, but the stimulus and muscle fatigue created during the workout that lets the body know it must adapt and build muscle/strength. Time under meaningful load, and the number of "stimulating reps" (up to the last 5 reps to failure) are what matters. Just doing sets for the sake of it means nothing unless those last reps are intense enough to elicit a response. The problem is, doing multiple sets of these reps requires MORE recovery between workouts as your body has to repair the damage, improve neuro-efficiency, and then build muscle after. This can take days to occur, especially as a natural. Try taking your sets to positive failure (reaching failure in the concentric portion of the lift) and doing 1-2 sets only. If done correctly that is all you will need and based on your ability to recovery, will only require 2-3 workouts per week (if done with full body). This means 2-4 sets total for that body part per week allowing enough time to recover and get stronger. Going to failure will also make it so that you know you reached an intensity threshold great enough that the body must adapt. Sure, you can guess at trying to go 1-2 reps from failure, but I doubt you find it unless you have trained a very long time and know your workout numbers perfectly.
You can train to failure then you can reasonably work out what 1 or 2 RIR is and feels like? Also, more volume usually equals more hypertrophy. It’s highly likely for most people that 2-4 sets per body part per week is nowhere near optimality. It sounds like a maintenance volume at best, regression at worst. Also you would have to consider that if you only are training a body part every 7 days, when you could increase volume and decrease intensity and train body parts 2-4 times per week. Again, you’re likely leaving more gains on the table over the years with once per week.
@@1234Cheesus No, you are not leaving gains on the table. I also recommend a bit higher frequency (2 times per week for most people as they can recover in time) but doing more volume does not create more hypertrophy, especially if you are not reaching the simulating reps as that is the only thing that will matter. Can some people build a lot of muscle doing lots of sets and reps, of course, but they recover better than the average person and might still not be optimally building muscle. I will say you want more sets if you are learning the movement of a skill-based exercise such as squat. This will take some time for your body to learn the proper movement pattern, then you can overload it and get close to failure. Start with low weight, learn the movement through multiple sets, then over time, increase the intensity and reduce sets to make sure recovery takes place. The anabolic signal will best occur when enough intensity to recruit all of the muscle fibers is reached and have been exhausted. This is when the body will adapt to protect itself from this happening again. Going to failure is the only real way to know all of the muscle fibers have been recruited and exhausted for optimal gains. There are some studies to show that past 2-3 sets there are negligible gains and the risk of injury and wear and tear on the joints increases instead. Also, once you have exhausted the high order motor units (type II fibers) they will not be recruited again and you will just be creating a deeper inroad to recover from. More volume works if you are not natural because you have the ability to recover faster. Most natural lifters would actually benefit from less frequency and higher intensity by going to or as close to failure as possible and allowing for more recovery since they won't have the same recovery as someone on drugs. Volume as sets x reps x weight is not what you want, instead, it is time under meaningful load (a resistance where you fail somewhere in the 40-120 seconds). From there, allow enough recovery days so the body can repair any muscle damage, get the adaptation to build muscle, and then build on top of what was there before. If you workout before this completes, you will halt the process and may even regress if you don't give the body the time it needs. I highly recommend taking a look at Jay Vincent's content regarding this. He has a ton of great video content around what you can do and how to focus on HIT to build muscle safely and save a ton of time. This is getting to be a crazy long response, but Jay has a lot of videos as well as Dr. Doug McGuff :)
@@GamerBody Indeed, PEDs change the game significantly due to enhanced recovery capacity. That's why naturals should always be hesitant to follow fitness advice from drugged lifters. I personally agree with the high intensity, lower volume approach, though there seems to be a considerable variance across individuals in how they respond to high vs lower volumes (to a large extent determined by DNA). My guess is that, all else being equal, individuals with finer bone structures (e.g., smaller wrist diameters) will not be able to tolerate as much volume-load as those with big bones- and they won't be able to gain as much muscle, even if diet, stress, sleep are on point.
Now... Number of reps per set, considering the principle of this video? Great work. Just started working out but without any clue or strict regiment, i just do machines of what i feel like improving without any idea what im doing.. would be a big help. Thanks!
You can start with 8 reps and go up to 12 and once you reach 12 increase weight then go back to 8 again. This is not exactly the best way for every exercise and for every muscle group but for starters it will help you develop gradually and will give you a general idea about progressive overload. Also make sure that you don’t work until failure until your last set. Leaving 1-3 reps in tank will be more beneficial.
Agree, been training 30 years and short heavy intense workouts(50 minutes for a major muscle plus on minor)are the best no doubt...and even with this have two days off...more is not better!!
At 51 I’m training 6 days a week approx 3 hours a day. 8-10 different exercises 4-6 sets per exercise. Looks like I maybe doing to much🤔but I enjoy it. Love your content btw.
40 - 60 sets per training session! Hate to break it to ya but you are either not training hard enough or your form needs work (swinging, cheating etc).
@@1234Cheesus Thanks for your comment. Maybe you’re right but I am making ok gains and loosing body fat. I tend to alternate between muscle groups in the same workout, for example I will do chest with back and add in some bicep work. So typically 3 chest exercises, 4-5 back exercises and 2 bicep exercises. I take a good rest between each set so I’m well recovered before the next one. I could have less rest, fatigue sooner and lift lighter weights and generally do less but more intense. Who knows maybe this is where I go once I reach my current goal of fat loss.
done 4x15 lat raises, 3x12 tri extensions and 3x12 tri pulldowns divided between two supersets today and my triceps felt like they were gonna pop out of my arms, seems like enough volume no?
If you are doing the exact same number of reps in set 1 vs set 4, it’s likely your first set is not effective and super-setting adds another bit of complexity into whether all of the sets you’re doing are effective. Obviously this depends on your training age, form (i.e is your form getting worse i.e. decrease ROM by set 4, so you’re not actually progressing) and other things
Im 29 and started working out consistently again back in October, I have worked out consistently for about 1,5 years when I was 16 and same when I was 20 but then had a break between 21-29. Would you say im a beginner, intemediate or advanced? I do ~9 sets for all muscle groups per week and rest 3-6 minutes between every set.
Beginner. Consistency is what makes you break that barrier. I’m in a similar boat as you (26) I suffered a herniated disc from rugby back in high school. It put me out of weightlifting and everything for almost 2 years including surgery recovery. This was back in 2015 I had my surgery. Have tried to throw myself back in the gym to no avail. Was very discouraging as I knew I was able to do it. I was going to the gym and practice in one day. Alas I started back in June very casually just to see if I can get back into it. Here I am now have lost hella weight and BF. Dialed my diet and routine back in December. Even though I am somewhat well knowledged in the gym. I still started my journey as someone who didn’t know shit and I actually have learned more stuff.
These working sets? I notice it takes me a couple sets to get the weights and feel right to really push close to failure. (Don’t usually hit true good form failure so as to save time on recovery).
I’m a beginner, when joe’s saying around 10 sets per muscle per week, does he mean muscle group or specific muscle? So Iv been doing for the past 2 months 1 muscle group per day: 3 different exercises, 3 sets of 10 each, man even writing this out is confusing to me. Eg chest, 3 sets bench press, 3 sets incline bench press and 3 sets of chest flies, this ok? So if I’m understanding correctly this is 9 sets?
Honestly, I'd be making things up if I tried to give you an answer actually based on anything other than my general hunches. It depends how consistent the person is, how much progress they have made and their genetic potential. It's really about how close you are to your natural limit (assuming natural), rather than the duration of time passed since you first started going to the gym.
When you say sets per muscle group what do you mean? For example - if I do 4 sets of Dumbell press, 4 sets of Chest flys and 4 sets of Tricep dips. Is that 12 sets for chest?
This is majorly subjective. I've been training for just over 2 years. I do a upper, lower split 5-6 days a week. I probably do 15 sets per body part a day. That's 45 sets a week on the low end per body part. Now if I don't do that my body actually gets weaker. If I take more than 3 days off I get weaker. How is this possible? I have to do lots of sets to practice the movement better
You either train for 6 hours and are Hercules descendant himself or you have extremely short breaks or do a lot of light-weight compound movements that bring you nowhere close to failure. Or you are a SEAL commander undertaking classified goverment drugs, that's a more probable theory than being a demigod's descendant 😁
🤣🤣 I do supersets alternate chest and back, biceps and Triceps on upper. Quads, hams and calfs on lower. I do mostly compound on upper. Weighted dips, pull ups Dumbell presses and machine pulls. Nearly all sets are till failure or very close but don't go below 6 reps.
@@Sp3Ci4LK4Y Godly! Can’t imagine my multiple of my muscles enduring 15 heavy sets in a workout. Have you tried single sets with 3mins of rest of 8-12 repetitions? Has worked wonders for many, me aswell. I’d mentally get tired from your workout - I’m lazy :D
@@nikolaristic5888 Yeah I've tried singular sets in the past but waiting 3mins between each set is too long for me 🤣. I'd be in the gym for more than 3 hours if I did that. I have been plateauing a lot lately so maybe it is time to switch it up. Its just hard to hit the same muscle 3 times a week efficiently on a upper/lower split. Which is why I do a lot of supersets. Also the pump when doing a chest and back on a upper day is unbeatable. Also taking a boat load of pre workout gets me through my enduring workouts. I don't think I'd be able to do it otherwise lol
@@Sp3Ci4LK4Y I understand. Honestly, lower rep sets with longer breaks hit differently - you can push your muscle group to the max and with that 12-20 sets weekly for major groups and I guess less for smaller that contribute to compounds such as arms is even less (8-12) is optimal. Just my two cents.
Ehh I’ve been training for over a year and j just can’t fathom doing bro splits and only train a muscle group once a week id lose any muscle I have if I did that.
I don't understand. If on chest day i do for example, 5 sets of flat bench press, 5 sets on incline, 3 sets of dips, 4 sets of cable crossovers, thats 17 sets for chest in 1 workout. I train chest twice a week, making the total sets up to 34 for chest. 20 seems quite low, as I almost do 20 sets in 1 workout. Is this over training? I,ve been lifting for 1 year btw.
I think making generalized recommendations for beginners is not useful, because they most likely just don't have the experience to combine all the programming information available to make a good program themselves. Evident by just looking at r/Fitness questions thread where beginners often ask others to review their self-made programs. Instead they should just pick a program made by someone else.
I would count a super-set as one set, but there's not really any solid way (that I know of) of quantifying things like this, because really you're comparing apples to oranges. We just don't know how to get an equivalence for the muscle-building value of different types of sets like this.
This program by this order for upper body: - 4 sets of bench press - 4 sets of cable fly - 4 sets of seated rows - 4 sets of lat pull-down - 4 sets of shoulder press - 4 sets of cable lateral raises - 4 sets of bicep curls 3 times per week. Lower body: - 4 sets leg pres - 4 sets quad extension - 4 sets dead lift - 4 sets hamstring curl - 4 sets calf press - 4 sets ab crunch Thank me later!
I've been a couch potato for a long time. Where do I start without equipment?? I'm turning 30 y/o and want to utilize my testosterone while it's still relatively high. Not bulk just stamina and endurance. I want to look like Tubey McGuire from the SpiderMan movies or Bruce Lee.
Squats are good for boosting testosterone I've heard (biggest muscle = biggest testo return). I'd start with a lot of walking and then some light jogging and maybe get some rings for like 30£?
Duende Rodriguez Gymnastic rings.. It's tough to start with but I'm looking to transition into them. Good for grip strength and has lots of different rowing/progression options. And cheap. You just need to find somewhere to hang them from.
depends on the weight your using, a set should be smt that’s challenging ur muscles eg close to failure so to get this with 5 reps u would use a heavier weight than getting this with 15 reps
@@akalion213 idk man ppl do say that hypertrophy sets can range from like 5-30 reps so that’s why. ppl say less reps is better for strength so depends on ur goals i assume
@@user-dd9qp5bz3l Yeah people do say that. But is that actually true? So many of the studies that inform people's opinion on this are done on absolutely beginners
@@akalion213 no clue i haven’t looked into it much, either way ur still working ur muscles so personally i just go close to failure idc too much abt the details
14 and I do about 15 sets in each workout for each muscle so if I do shoulders on Monday I do 15 total sets then hit them again on Thursday same again is this bad or good someone please explain
So that means 10 sets of bench per week, 10 sets of curls ect? I have 6 sets on most exercices.. I do upper lower, for instance 3x8 bench on session 1 and 3X8 bench on session B. I never do more than 6 sets per week.. Workouts would be extremely hard otherwise, am I missing something?
Not unless you are in a big hurry. Take it slower. Go to the gym every 3rd day. Do too much and you'll just burn out and stop going altogether. You'll still see great results within 3 years, but you'll notice the changes far sooner.
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Yo friends! Hope you enjoy the video and find it helpful. Please physically assault the thumbs up button for me, and subscribe if you aren't already (most of you aren't and I'm mad about it). Nice one xx
Yo Joey D, hope you have a great day today
When you say 10 sets per muscle per week, does that just count “working sets” such that you’d disregard your warm-up sets, or is it all in? Cheers!
@@phillymickelslam warm-ups do not count
@@phillymickelslam Yeah, because to be a bit more specific, we define volume as the number of difficult sets, where 'difficult' means they have to be above a certain intensity, which would disqualify your warm-up sets.
@@JoeDelaneyy nice one, thanks.
The most sound guy on earth just uploaded
30 sets to failure. Per day. Got it.
30 is weak. 200 is strong
A few weeks ago I switched to 15 sets per muscle group per week. Each muscle is trained twice with 8 sets in one session and 7 sets in the other. The whole body gets done twice over the course of 5 days, leaving 2 for rest. I lowered my weights and do each set to failure or thereabouts. I've noticed an improvement in size and also I'm sleeping a lot better than I used to.
Each set to failure? isn't the last set the one that we need to go to failure?
@@AssasinPlays I’ve always pretty much gone to failure, usually not on the 1st set but on the others. I just find it hard to gauge my own fatigue otherwise, I just know I’m not slacking if I push myself like that.
Interested in your comment on sleep. What was your problem before you did this?
@@AssasinPlays that's what I've just seen, for 2 months I've been going to failure on every single set of every exercise but I've been researching and found that most of the time it's bad to go to failure every workout, let alone every set.
@@steviejrr ye i agree, its pretty bad to go every set to failure no point in it just wasting strength, do you agree?
Ooooh Joe how I love watching your cords tense while listening to your soft voice advise me on every step of my GAINZ journey
Truly mastered the TH-camr talking with hands skill
Joe Delaney is MY HERO!! ❤️
This is a relevant topic for me. Am 49 and enjoy working out at the gym. But at 49, I have oinly so much energy. I tend to do focused sets of 2 (or sometimes 3) in a given excerise (after initial wrm ups). Trying to do say chest to go onto triceps or back to go onto biceps, in a meaningful way, requires hard work. Only so much of it to give. I am sacrificing size as a result but am focused on shape and getting stronger than I previously was. This video helped me with some self reflection, including making me feel confident that my approach is the right one for me. Thanks for sharing this video.
The retro Mr motivator mention didn’t go unnoticed
Conclusion: the optimal number of sets is very individual. The less advanced you are, the less volume you’ll need to make gains. 10-20 sets per muscle group is a good ballpark; bigger muscle groups like quads need less work, and smaller muscle groups like rear delts can handle more.
I always stuck to 12-10-8 reps per set x3 increasing the weight with each set pending how i feel that day.
This is best Muscle building Option than all other
The quality of this dude’s channel is just insane
I come across this chanel last week exerlent content ive been training years im 58 but this guy knows his shit for a young man very imformative keep em coming
Honest, no bull. As always 👌🏼
I think everyone can agree Joe deserves 1 million subs!
Perfect timing for this topic! I am in the middle of writing down my new lifting program and most of my doubt are about sets per week per muscle group! Btw great editing and research! Keep up the good work and can't wait for your next video! Joe Delaney is my hero!!!
Thanks for again an informative and clear video! I train 3 days in a 2 day split, been doing this for 5 months now and seeing decent results. Groups get 18 or 9 sets a week, the other week its the other way around obviously. I've been losing weight steadily and toning my fysique. Happy with the results so far.
Get Joey D to 1M 🙏🏻
I know right
3 sets of 3 leg exercises 3 times a week is not 27 sets if the leg exercises target different leg muscles, which is usually the case. It would only be 9 sets per week per muscle.
When I started lifting, I went to the gym every 3rd day, which I felt was the sweet spot: often enough to get good results but not so often that the gym took over my life. I did a full body workout with 3 sets per lift and up to 15 reps per set. When I reached 15 reps, I added more weight. In 3 years I was busting out of my shirts, old jackets no longer fit, and people would spontaneously tell me how fit I looked.
I didn't want to get too big, so once I reached a certain level, I reduced my sets per workout per lift to just one set of 20. At that point I held steady, kept my strength and reduced my workout time a lot. Still go to the gym every 3rd day.
Can you do another Q&A video soon? I loved the one you did in quarantine
[I put this as a reply to Joe’s comment but I’m also posting it here in case anyone else would like to weigh in!] *Quick question:* What *exactly* are the distinct muscle groups we should aim to train for a minimum of 10 sets/week? Is “Arms” a single muscle group to be trained 10 times? Or is it three (bicep, tricep, forearm), to be trained for 30 sets total (10 each)? The same question can be asked for “back” or “legs” or even “shoulders” (which have three separate heads)! Do we aim to get 10 sets across all three heads or do we include 10 sets per head? Can you please clarify this, so we can learn to program better?
Also, are there some muscle groups that women should focus more on (or abandon completely) compared to men?
Thanks!! ❤
Just take PEDs, and do 100 sets for every single muscle in the human body. lol, I really don't know, as no one asked such a detailed question. Not sure you'll find an answer either...
Joe Delaney is my hero
for anybody who is interested I actually significantly lowered my weekly volume since I dont like to spend more than 2-3 hours in the gym per week. i used to do higher volumes in the past, later got a little bit in and out of training for months and years and currently doing only about 6 sets per week. I can easily keep my strength and size with that and even make progress on some exercises. So if you are like me and dont like spending too much time at the gym, you might give it a try as well. I also like to do a lot of antagonistic supersets and include mostly exercises that do not require to much time warming up or assembling. So my total time in the gym per week is probablay 2,5 hours only ;)
however I am not really that of an "advanced" lifter at all so of course if you are a pro this doesnt work at all :D
Loving your recent videos, the language is simple and easy to understand. Great work
Just as I was saying to myself we need a new Joey D video, I see this video on my home screen. Very sound
Awesome breakdown and explanation this is why I subscribed 🙌
Liked the video for many reasons
New video from my dad. Thank you!
Is my program correct?
Straight sets
Monday - chest bicep
Tuesday - shoulder tricep
Wenesday - back legs
Thursday - rest
Progrqssive overload
Fri - chest bicep
Sat - shoulder tricep
Sun - back legs
Mon - rest
Repeat but using dumbbells
When we're talking about sets per "muscle groups", how fine-grained are these "muscle groups"? Are shoulders just one group, or are we talking one group for front delts, one for side delts, and one for rear delts? What about with legs? Is it legs as a single group, or is it quads, hamstrings, calves and hip abductors/adductors?
Side/rear delts are accessory movements which already get some work during overhead press and rowing. If you hit upper body twice a week, add in 3 sets of 10-15 reps for each, alternate days.
Switch leg compounds per day and mismatch your accessories. If you did squats, do a hamstring accessory. If you did Romanian deadlifts, add in leg extensions.
Good question. For something like legs, it's easy, because many muscles perform opposite (or unrelated) actions (quads & hams with knee flexion/extension). So we can say they must be counted separately. For shoulders, it's more difficult because some of the three heads can assist others (whereas the quads will never assist the hams), but it still doesn't need overcomplicating really. Overhead presses can count as direct volume for both front and side delts. Lateral raises can count as direct volume for side delts (arguably front too), and with all of your chest work basically being synonymous with front delt work, you don't even need to think of those. Rears will work during your pull movements, so covered mostly in your lat/trap work, but if you go by the 'half isolations/prime mover' rule, it would dictate that you have to include some rear delt flys anyway. It really comes down to how closely intertwined the actions of each muscle are, and then using that, you ca probably get to some kind of proportional value for which exercises contribute to volume for which muscles, but as I say, that's overcomplicating things.
Great content as always. Thanks Joe.
Noticed the best gains doing low volume, 2 working sets per exercises type of training.
That's what I do, except for my shoulder-focused workout where I do 3 sets per exercise (not as many as in my other workouts). I find it works well (going [close] to failure at each set)
How many sets per muscle?
Thank you Joe ! love your content ! from Morocco cheers
Best video man love your content 💜💜
I’m at the back end of beginner and i train 6 times a week with a PPL and about 18 sets per muscle per week at most, feel like that works for me. But I do need to take a deload every 6-8 weeks to aid recovery, so maybe not the most efficient way of going about it but I enjoy training so sacrificing some gains to be able to do that seems worth it
I used to love training like that as well first couple of years until my body was quite clear I had to cut that shit out. Suddenly reducing my training went from a difficult choice to a no brainer. I obviously don't know if I left significant gains on the table, but I'd happily do it again exactly as I did.
@@esmee6308 Did you change your training split or?
@@ihateweetabix8829 Yes, because I wasn't recovering even after a deload and I was fatigued in places I didn't even train, eventually felt demotivated as well.
But I rode the 6 days a week train for years without issue and rest days left me a bit aimless so I don't see the harm in it and trust our bodies will tell us when it's too much. Not because we have to, but because we want to of course.
I now train 4 or 5 days a week, it varies depending on work. Still Push/Pull style, if I do 3 training days legs get their dedicated day, if I do 2 and then rest it's just push/pull with their respective leg movements incorperated. I'm also really feeling my 30s, I can in no way complain but 20s were better.
@@esmee6308 Just wondering because i've been doing PPL 2x week for 10 months and im starting to feel tired basically everyday, so im debating on changing to a 4 or 5 day full body split.
@@ihateweetabix8829 I would try another rest day and see how you feel. I noticed way too late I was pushing my body a bit too far thinking it was mentally not physically. I even took a month off (lockdown, but still, didn't workout from home either.)
This is kinda what I mean with your body will probably tell you. Currently really enjoying a 5 a week split but in the summer my work schedule will (likely) motivate PPrestPPrestrest since I work weekends. (And gym closes early on weekends.) But honestly without a dedicated leg day I just notice all my days being 15m longer. :'')
52 years of age and I do 8 working sets to positive failure per muscle , each muscle 1 x week. 2 workouts per week . One upper day and one lower day. Workouts take 3 hours.
Thank you my brother
My dude update us on the natural high project.
Babe wake up, Joey d just uploaded
I was literally just wondering when my next wholesome Joey D content would be arriving
the video that i needed, thank you
When I exercise I often have pain and inflammation in my biceps tendons. I feel weak, drained, like I have no battery. I'm flat and feel disgusting, overtrained and undertrained at the same time..I started training infrequently. Now I train like Dorian Yates, pyramid, then add a little volume at most 2 sets per exercise. I feel great, every workout = progress. The inflammation is gone. Frequent training of a muscle group is not for me. The other thing that does not works well for me are many straight sets…🙂
joey d when are vibey ibiza vids coming back
Due to a knee injury, I've been doing PPL without leg day, essentially hitting both push and pull days 3x in a week, for the past 2 months. Most of my muscle groups are easily in the 24-34 set range (40 for back) and I had no clue I've been overtraining as an intermediate until now. Recovery has seemed fine and I've been making strength and size gains even if I do feel beat up by the end of the week. Maybe worth reducing it slightly now thanks to your information. Cheers
i don't know how far you've been injured, but i would highly recommend you to seek out Kneesovertoesguy and maybe use his exercices during your leg day, this guy has helped so many people, maybe you can be one of them :)
Joey is everyone's Hero 💯😎
Hey Joe great vid, my split looks like this: (CHEST ARMS) (SHOULDERS some back) (LEGS) (CHEST ARMS) (BACK some shoulders) (LEGS) PER WEEK
So if I calculated this right I usually do 4 sets of 4 different chest movements. so that's 16 total sets in one chest day. 32 for the week! That sounds extremely high after watching this video. And I've always done 4 sets of 4 different movements per muscle group. Ive been working out for just under 2 years and have had decent progress but I'm worried this schedule might be holding me back a little. In your opinion should I cut the number of sets I do and maybe just take much longer breaks in between?
sik lad
Bro don’t do bro splits
G B it’s not a bro split, it’s alternating ppl
For Example, 3 sets of Bench Press counts as 3 sets for Chest, front delts and Triceps, right?
Joe the only fitness TH-camr with actually good advice
Try Jeff nippard
Great content ❤
you're my hero!
great vid!
I use your videos for two things.
1. Information/knowledge
2. Help me fall asleep because of your voice 😂
Hi, I’m following your full body workout plan. Does this plan hit the required sets as per your video?
Bruh, this dude looks like a fuckin walking greek god...
Dude, You have a great build. Please keep your shirt off in your videos. You look very good whether just relaxed or working out. Thanks for being great example and inspiration.
Love your content 👍
How abot large muscle groups? should i count muscles indepently or the whole body part (legs/back)
I've been going to the gym more or less consistently for nearly 10 years now, but never focussed enough to get near my genetic maximum I'm sure (I'm 2m and 105kg at 17-20% fat, so I guess I could gain another 10-20kg muscle with professional training and nutrition. Usually I just go at 5:30 in the morning 2-3 times a week for 1,5-2 hours, always doing full body, but also always focussing muscle a certain muscle for the day. So monday going all out on chest and arms for example and spend 1 hour on that and then 30-45 mins on the rest, with some lighter sets and shorter breaks, then Wednesday legs and back and taking it calms with chest, arms and shoulders and so on. Seems to work well for me, but I'm on a plateau for years now as it feels, since I have knee and back problems, basically forcing me to train legs only via interval training on the speed bike and going very light on deadlifts (below bodyweight). I wish I could break through that, but with just 3 sessions, no leg training and a 40-50 hour week in the office that will be hard to do I guess.
Uhh yeah, you’re pretty maxed out. Very unlikely you’ll gain 20kg, even 10kg, at this point. It’s called being a natty.
Joe himself has had the same physique for 5+ years.
Work life balance mate ☯️
Do you track your lifts? Sleep? Nutrition? Follow a structured programme?
These would be my first questions
@@1234Cheesus The compound lifts, yes, but as deadlifts and squats are not possible with my knee, there isn't much to track. Sleep, no, nutrition, kalories and protein only. No program. As I said, with a professional plan I would surely progress, but since half of my body is in preservation mode, doing only high rep low qeight training ,since my knee and back can't handly anything else, I dont see much sense in going all out right now. Also because my job doesn't give me enough time to have more than 3 sessions per week.
If you watch Jay Vincent, this is the opposite of what is recommended. It is not the number of sets you do, but the stimulus and muscle fatigue created during the workout that lets the body know it must adapt and build muscle/strength. Time under meaningful load, and the number of "stimulating reps" (up to the last 5 reps to failure) are what matters. Just doing sets for the sake of it means nothing unless those last reps are intense enough to elicit a response. The problem is, doing multiple sets of these reps requires MORE recovery between workouts as your body has to repair the damage, improve neuro-efficiency, and then build muscle after. This can take days to occur, especially as a natural.
Try taking your sets to positive failure (reaching failure in the concentric portion of the lift) and doing 1-2 sets only. If done correctly that is all you will need and based on your ability to recovery, will only require 2-3 workouts per week (if done with full body). This means 2-4 sets total for that body part per week allowing enough time to recover and get stronger. Going to failure will also make it so that you know you reached an intensity threshold great enough that the body must adapt. Sure, you can guess at trying to go 1-2 reps from failure, but I doubt you find it unless you have trained a very long time and know your workout numbers perfectly.
You can train to failure then you can reasonably work out what 1 or 2 RIR is and feels like?
Also, more volume usually equals more hypertrophy. It’s highly likely for most people that 2-4 sets per body part per week is nowhere near optimality. It sounds like a maintenance volume at best, regression at worst.
Also you would have to consider that if you only are training a body part every 7 days, when you could increase volume and decrease intensity and train body parts 2-4 times per week. Again, you’re likely leaving more gains on the table over the years with once per week.
@@1234Cheesus No, you are not leaving gains on the table. I also recommend a bit higher frequency (2 times per week for most people as they can recover in time) but doing more volume does not create more hypertrophy, especially if you are not reaching the simulating reps as that is the only thing that will matter. Can some people build a lot of muscle doing lots of sets and reps, of course, but they recover better than the average person and might still not be optimally building muscle. I will say you want more sets if you are learning the movement of a skill-based exercise such as squat. This will take some time for your body to learn the proper movement pattern, then you can overload it and get close to failure. Start with low weight, learn the movement through multiple sets, then over time, increase the intensity and reduce sets to make sure recovery takes place.
The anabolic signal will best occur when enough intensity to recruit all of the muscle fibers is reached and have been exhausted. This is when the body will adapt to protect itself from this happening again. Going to failure is the only real way to know all of the muscle fibers have been recruited and exhausted for optimal gains. There are some studies to show that past 2-3 sets there are negligible gains and the risk of injury and wear and tear on the joints increases instead.
Also, once you have exhausted the high order motor units (type II fibers) they will not be recruited again and you will just be creating a deeper inroad to recover from. More volume works if you are not natural because you have the ability to recover faster. Most natural lifters would actually benefit from less frequency and higher intensity by going to or as close to failure as possible and allowing for more recovery since they won't have the same recovery as someone on drugs.
Volume as sets x reps x weight is not what you want, instead, it is time under meaningful load (a resistance where you fail somewhere in the 40-120 seconds). From there, allow enough recovery days so the body can repair any muscle damage, get the adaptation to build muscle, and then build on top of what was there before. If you workout before this completes, you will halt the process and may even regress if you don't give the body the time it needs.
I highly recommend taking a look at Jay Vincent's content regarding this. He has a ton of great video content around what you can do and how to focus on HIT to build muscle safely and save a ton of time.
This is getting to be a crazy long response, but Jay has a lot of videos as well as Dr. Doug McGuff :)
@@GamerBody Indeed, PEDs change the game significantly due to enhanced recovery capacity. That's why naturals should always be hesitant to follow fitness advice from drugged lifters. I personally agree with the high intensity, lower volume approach, though there seems to be a considerable variance across individuals in how they respond to high vs lower volumes (to a large extent determined by DNA). My guess is that, all else being equal, individuals with finer bone structures (e.g., smaller wrist diameters) will not be able to tolerate as much volume-load as those with big bones- and they won't be able to gain as much muscle, even if diet, stress, sleep are on point.
Now... Number of reps per set, considering the principle of this video? Great work. Just started working out but without any clue or strict regiment, i just do machines of what i feel like improving without any idea what im doing.. would be a big help. Thanks!
You can start with 8 reps and go up to 12 and once you reach 12 increase weight then go back to 8 again. This is not exactly the best way for every exercise and for every muscle group but for starters it will help you develop gradually and will give you a general idea about progressive overload. Also make sure that you don’t work until failure until your last set. Leaving 1-3 reps in tank will be more beneficial.
Its not about the volume, its about the intensity!
Agree, been training 30 years and short heavy intense workouts(50 minutes for a major muscle plus on minor)are the best no doubt...and even with this have two days off...more is not better!!
@@barrywilliams4866
Boy, thats exacltly how I train, 1 hour is my limit, and for every exercise I aim for one heavy set and then move on.
Cheers.
Partially correct, if you gain strenght over the time, you can get more strenght and size doing more volume at the same intensity
At 51 I’m training 6 days a week approx 3 hours a day. 8-10 different exercises 4-6 sets per exercise. Looks like I maybe doing to much🤔but I enjoy it. Love your content btw.
Hey do what you enjoy brother
Sounds like my man is on that TRT train
@@kiely4561 🤣🤣🤣totally natural.
40 - 60 sets per training session! Hate to break it to ya but you are either not training hard enough or your form needs work (swinging, cheating etc).
@@1234Cheesus Thanks for your comment. Maybe you’re right but I am making ok gains and loosing body fat. I tend to alternate between muscle groups in the same workout, for example I will do chest with back and add in some bicep work. So typically 3 chest exercises, 4-5 back exercises and 2 bicep exercises. I take a good rest between each set so I’m well recovered before the next one.
I could have less rest, fatigue sooner and lift lighter weights and generally do less but more intense. Who knows maybe this is where I go once I reach my current goal of fat loss.
Thank you
Cheers bruv
WHERE YA BEEN JOEY D
done 4x15 lat raises, 3x12 tri extensions and 3x12 tri pulldowns divided between two supersets today and my triceps felt like they were gonna pop out of my arms, seems like enough volume no?
Lat raises are a shoulder exercise, not a tricep exercise
You probably don’t need that much tricep isolation if you did, for example, 4 hard sets of bench and dips in the same workout.
If you are doing the exact same number of reps in set 1 vs set 4, it’s likely your first set is not effective and super-setting adds another bit of complexity into whether all of the sets you’re doing are effective.
Obviously this depends on your training age, form (i.e is your form getting worse i.e. decrease ROM by set 4, so you’re not actually progressing) and other things
Joe why don't you train the the Garage anymore?
Now we know how many sets - what about weight and reps/failiure?
Im 29 and started working out consistently again back in October, I have worked out consistently for about 1,5 years when I was 16 and same when I was 20 but then had a break between 21-29. Would you say im a beginner, intemediate or advanced? I do ~9 sets for all muscle groups per week and rest 3-6 minutes between every set.
You're a beginner
Beginner
Beginner. Consistency is what makes you break that barrier. I’m in a similar boat as you (26) I suffered a herniated disc from rugby back in high school. It put me out of weightlifting and everything for almost 2 years including surgery recovery. This was back in 2015 I had my surgery. Have tried to throw myself back in the gym to no avail. Was very discouraging as I knew I was able to do it. I was going to the gym and practice in one day. Alas I started back in June very casually just to see if I can get back into it. Here I am now have lost hella weight and BF. Dialed my diet and routine back in December. Even though I am somewhat well knowledged in the gym. I still started my journey as someone who didn’t know shit and I actually have learned more stuff.
@@1234Cheesus That's good to hear, that means I have a lot more muscle to gain even though I already have a decent amount!
These working sets? I notice it takes me a couple sets to get the weights and feel right to really push close to failure. (Don’t usually hit true good form failure so as to save time on recovery).
For me personally, arms need high volume to grow, so 20-25 sets for biceps and triceps!
I’m a beginner, when joe’s saying around 10 sets per muscle per week, does he mean muscle group or specific muscle? So Iv been doing for the past 2 months 1 muscle group per day: 3 different exercises, 3 sets of 10 each, man even writing this out is confusing to me.
Eg chest, 3 sets bench press, 3 sets incline bench press and 3 sets of chest flies, this ok?
So if I’m understanding correctly this is 9 sets?
Yes, that is 9 sets of chest provided you're within a couple reps from failure on each set.
Correct
How long would you consider a beginner to be a beginner for
Honestly, I'd be making things up if I tried to give you an answer actually based on anything other than my general hunches. It depends how consistent the person is, how much progress they have made and their genetic potential. It's really about how close you are to your natural limit (assuming natural), rather than the duration of time passed since you first started going to the gym.
@@JoeDelaneyy appreciate the reply mate, one of my favourite gym/fitness TH-camrs I've been watching since I've started working out.
Anymore full day of eating vids?
תודה!
When you say sets per muscle group what do you mean? For example - if I do 4 sets of Dumbell press, 4 sets of Chest flys and 4 sets of Tricep dips. Is that 12 sets for chest?
Yep, correct. All of those exercises work chest (as a prime mover), so with 4 sets of each... you get 12.
What are your best lifts?
When are thw vlogs coming back ?
Mr Motivator ! lol
my guy
This is majorly subjective. I've been training for just over 2 years. I do a upper, lower split 5-6 days a week. I probably do 15 sets per body part a day. That's 45 sets a week on the low end per body part. Now if I don't do that my body actually gets weaker. If I take more than 3 days off I get weaker. How is this possible? I have to do lots of sets to practice the movement better
You either train for 6 hours and are Hercules descendant himself or you have extremely short breaks or do a lot of light-weight compound movements that bring you nowhere close to failure. Or you are a SEAL commander undertaking classified goverment drugs, that's a more probable theory than being a demigod's descendant 😁
🤣🤣 I do supersets alternate chest and back, biceps and Triceps on upper. Quads, hams and calfs on lower. I do mostly compound on upper. Weighted dips, pull ups Dumbell presses and machine pulls. Nearly all sets are till failure or very close but don't go below 6 reps.
@@Sp3Ci4LK4Y Godly! Can’t imagine my multiple of my muscles enduring 15 heavy sets in a workout. Have you tried single sets with 3mins of rest of 8-12 repetitions? Has worked wonders for many, me aswell. I’d mentally get tired from your workout - I’m lazy :D
@@nikolaristic5888 Yeah I've tried singular sets in the past but waiting 3mins between each set is too long for me 🤣. I'd be in the gym for more than 3 hours if I did that. I have been plateauing a lot lately so maybe it is time to switch it up. Its just hard to hit the same muscle 3 times a week efficiently on a upper/lower split. Which is why I do a lot of supersets. Also the pump when doing a chest and back on a upper day is unbeatable.
Also taking a boat load of pre workout gets me through my enduring workouts. I don't think I'd be able to do it otherwise lol
@@Sp3Ci4LK4Y I understand. Honestly, lower rep sets with longer breaks hit differently - you can push your muscle group to the max and with that 12-20 sets weekly for major groups and I guess less for smaller that contribute to compounds such as arms is even less (8-12) is optimal. Just my two cents.
Ehh I’ve been training for over a year and j just can’t fathom doing bro splits and only train a muscle group once a week id lose any muscle I have if I did that.
I don't understand. If on chest day i do for example, 5 sets of flat bench press, 5 sets on incline, 3 sets of dips, 4 sets of cable crossovers, thats 17 sets for chest in 1 workout. I train chest twice a week, making the total sets up to 34 for chest. 20 seems quite low, as I almost do 20 sets in 1 workout. Is this over training? I,ve been lifting for 1 year btw.
Yes it’s very much overtraining
I think making generalized recommendations for beginners is not useful, because they most likely just don't have the experience to combine all the programming information available to make a good program themselves. Evident by just looking at r/Fitness questions thread where beginners often ask others to review their self-made programs. Instead they should just pick a program made by someone else.
Would these set numbers change for super sets? Would you count a super set as 1 or 2 sets?
I would count a super-set as one set, but there's not really any solid way (that I know of) of quantifying things like this, because really you're comparing apples to oranges. We just don't know how to get an equivalence for the muscle-building value of different types of sets like this.
This program by this order for upper body:
- 4 sets of bench press
- 4 sets of cable fly
- 4 sets of seated rows
- 4 sets of lat pull-down
- 4 sets of shoulder press
- 4 sets of cable lateral raises
- 4 sets of bicep curls
3 times per week.
Lower body:
- 4 sets leg pres
- 4 sets quad extension
- 4 sets dead lift
- 4 sets hamstring curl
- 4 sets calf press
- 4 sets ab crunch
Thank me later!
To de-load… go back to 3 sets and adjust weight…
10 reps per set
You've had success with this plan? I might switch up my routine and try this for a while
I've been a couch potato for a long time. Where do I start without equipment??
I'm turning 30 y/o and want to utilize my testosterone while it's still relatively high. Not bulk just stamina and endurance. I want to look like Tubey McGuire from the SpiderMan movies or Bruce Lee.
body weight exercises and cardio
Squats are good for boosting testosterone I've heard (biggest muscle = biggest testo return). I'd start with a lot of walking and then some light jogging and maybe get some rings for like 30£?
@@TheDavveponken what type of rings?
Duende Rodriguez Gymnastic rings.. It's tough to start with but I'm looking to transition into them. Good for grip strength and has lots of different rowing/progression options. And cheap. You just need to find somewhere to hang them from.
Diet is where you start followed by casually making the change to lifting constantly. Don’t wanna burn yourself up by making a drastic change
Better question is what's actually a "set"? Am I really to assume that 20 sets of 5 reps and 20 sets of 15 reps are the same?
depends on the weight your using, a set should be smt that’s challenging ur muscles eg close to failure so to get this with 5 reps u would use a heavier weight than getting this with 15 reps
@@user-dd9qp5bz3l right, but why are we assuming that a set of 5 to failure and a set of 15 to failure will yield the same results?
@@akalion213 idk man ppl do say that hypertrophy sets can range from like 5-30 reps so that’s why. ppl say less reps is better for strength so depends on ur goals i assume
@@user-dd9qp5bz3l Yeah people do say that. But is that actually true? So many of the studies that inform people's opinion on this are done on absolutely beginners
@@akalion213 no clue i haven’t looked into it much, either way ur still working ur muscles so personally i just go close to failure idc too much abt the details
💯💯💯
14 and I do about 15 sets in each workout for each muscle so if I do shoulders on Monday I do 15 total sets then hit them again on Thursday same again is this bad or good someone please explain
15 sets per day??
Many Reasons: 4.
So that means 10 sets of bench per week, 10 sets of curls ect? I have 6 sets on most exercices.. I do upper lower, for instance 3x8 bench on session 1 and 3X8 bench on session B. I never do more than 6 sets per week.. Workouts would be extremely hard otherwise, am I missing something?
Little bit of Isolation work wouldnt hurt..
For example: Session 1: bench 4x6 ,Session 2: bench 3x8 + Flys 3x12.
@@corey192 Oh I do other exercises of course, but I meant that I usually dont do more than 6 sets per big muscle group like chest of back..
Is 20-30 sets per muscle group training 6 days a week inadvisable for a beginner then? 👁👄👁
Not unless you are in a big hurry. Take it slower. Go to the gym every 3rd day. Do too much and you'll just burn out and stop going altogether. You'll still see great results within 3 years, but you'll notice the changes far sooner.
Yo
I do 4 maximum
for the algo 👍
quality sets matters more
you can do 100 sets and get 20% from it
Beautiful
Reps?
Hey Joe you should do a Ramadan workout would be helpful