How Many Sets Per Body Part For Muscle Growth? | Educational Video | Biolayne

Workout Builder: biolayne.com/workout-builder/
6 sets appears to be better than 3 sets for growth: pubmed.ncbi.nlm.nih.gov/22859...
12 sets does not elicit further growth compared to 8 sets: pubmed.ncbi.nlm.nih.gov/31268...
James Krieger meta-regression demonstrating 6 sets maxes anabolism for long rest periods and ~10 sets maximizes anabolism for short rest periods: weightology.net/the-members-a...
30 weekly sets for triceps was better for growth than 18 or 6 sets: pubmed.ncbi.nlm.nih.gov/25546...
Training to failure is not necessary for maximizing growth: pubmed.ncbi.nlm.nih.gov/33497...
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[@thepurplebox380]

Man's qualified for World's and still has the commitment to educate us. Respect!

[@zackoparis7918]

yeah...not for free tho but yep thx

[@jacobstone7368]

@@zackoparis7918 are you paying for watching this video? Didn’t think so 😅 maybe just appreciate the free info he gives rather than being negative ❤

[@sylon7717]

@@zackoparis7918 it’s called a symbiotic relationship. It happens in the natural world.

[@Mr.Kent_]

@@sylon7717like anemone and clown fish @zackoparis7918

[@deykno87]

It's called lol

[@kwadwoadjepong-boateng8737]

I really liked Eric Helms’ & Brad Schoenfeld’s recent meta-analysis concluding that 10 sets per week is a good minimum & that ~20 sets/week for more advanced trainees tends to be the sweet spot. Highly individual but capping sets ~10/workout supports high intensity. Good analysis too Layne!

[@AnotherFancyUser]

I usually segregate sets per machine/exercise and days. I'm doing 3 sets of 15 on Machine 1, 2 and 3 for Shoulders, Bicep, Pecs that nets 9 sets each muscle, then I do the same 48 hs later, that would be 18 sets in total right? (next day I complete the other muscles, doing the same). I would imagine I'm almost in the 'sweet spot'? I have to rest every 48hs (not so much of the muscle soreness, but because sleepiness starts to creep in like mad every 48hs), so for the moment I go 4 times per week.

[@C0d0ps]

@@AnotherFancyUser Just for reference every 48h would be like PPL where you do push day on Monday and Thursday. This would be full body 2x per week and I personally love that as I have a lot of free time.

[@hornsteinhof7592]

Aren't you confusing "minimum" with an optimum range? I'd say that 10+ sets with an effect size of 0.404 (after removal of study by Radaelli, Fleck, et al. (2014)) in Brad Schoenfeld's meta analysis seems to be an optimal range to maximize hypertrophy. Yet, doing less than 5 sets per week and muscle resultet in an effect size of 0.306 for hypertrophy. That is about 76 percent of the muscle building effect for roughly 50 percent less work. I'd say that 10+ sets is the optimum that you can do if time doesn't matter. Less than 5 sets is the most efficient approach to gain muscle and the minimum is probably 1 set, beause you'll still make gains from 1 set per muscle group per week, given that you take it near failure and that time isn't critical for you to accomplish a certain goal.

[@justvibing2497]

20 sets is Junk sets not needed. 10-14 all you need. Advanced 15 sets no more

[@justvibing2497]

​@@AnotherFancyUseryour doing way too many sets

[@AustrianEconomist]

I think this is your best video to date. Incredible. Will definitely rewatch a couple times. Thanks a lot for your work man ♥️

[@7thStarFitness]

Thanks for sharing that bit about recommended sets for maintenance, it's easy to get scared of losing the progress you've made with a muscle so that is a nice scientific safety net! I'm not a huge fan of supersets, but there are some occasions where I admit it's way more efficient. I'll be putting this to practice soon! Thanks, Layne!

[@therehastobesomethingmoore]

At 61, I did volume in my younger days and was jacked. Retiring almost a year ago I started I went right to volume but then ran into the Mentzer/Yates videos and thought I’d try it. My gains went through the roof and I still see these same huge gains. It has been almost unbelievable. I don’t know what “science” you are looking at nor do I care. For me it has not even been close. HIT wins ! I would just suggest trying HIT. You may get the enormous gains that I have experienced. It also has helped me avoid injuries and because the workouts are short and infrequent, I spend 2-3 hours a week in the gym, instead of 20. I have a life outside the gym ! F volume.

[@jimharris1356]

I agree. Hard to argue with Mentzer/Yates. I also do a rest pause routine that I like.

[@professionalaesthetics]

I 100% identify with longer tests between sets. It’s not just the muscle strength but the mental focus. Can get so deep into a set of there is 4-5 minutes rest or walking between the heaviest sets of the workout.

[@matthewduryea4355]

Great breakdown. I’ve watched Mike Isratel talk about number of sets but haven’t seen him talk about the granular and don’t recall him talking about number of sets as it relates to rest times. Great supplemental information.

[@kevin392]

Spot-on advice that I've personally utilized for my entire life, plus my recommendations for a multitude of others

[@dondinero13]

Great video brother. Keep up the great content. Thank you for all you do

[@mdnelson2007]

I'm a total beginner with weights. Your videos have been so tremendously helpful in learning how to do weight training properly. Thank you so much!

[@snippyJ]

I second that!

[@ImranHussain-ng8sl]

True that bro

[@triston5540]

Hey I really like the summary edits in this video!

[@Anusdeur]

Such a great and valuable post. Thank you for this 🙏🙏🙏

[@colbynye5995]

great stuff, thanks Layne!

[@You2oob]

I never noticed all the cuts until now. Thanks for taking the time and effort to save/ respect my time!

[@garzascreek]

Since it is just a talking head video you could also try increasing the video speed slightly from the settings menu.

[@FlorinSerbanGuitar]

Best video on volume I have seen on YT! And I have watched a lot of them over the last 5 years. Great stuff, man, you have one of the best bodybuilding channels on youtube!

[@Hazyhyperion4130]

You haven't watches mindpump I'm guessing.

[@JoshBenware]

@@Hazyhyperion4130 that's just a commercial channel. Some ok advice, but mostly just advertising, and most of the advice is a leas to a sales pitch. You can do better for advice on fitness.

[@Hazyhyperion4130]

@@JoshBenware most of what's on social media is. I haven't purchased one thing from mind pump, yet their guidance has helped me put on several pounds of muscle without destroying my body. I love the Docs info too. He also give really good advice for those serious about training.

[@FlorinSerbanGuitar]

@@Hazyhyperion4130 Watched it, but this video summarizes all the aspects better than any other video. Plus, it says something that I never heard anyone before: if you take longer rest times and go closer to failure you can get away with fewer sets than going with lots of sets and shorter rest times

[@MistaJones89]

I really enjoyed this! Thank you for the information, it was very helpful.

[@robertshaw242]

Well presented..Amazing channel!

[@shereifrostom]

Good stuff, thanks Layne.

[@sxhrgvs]

Thanks Layne. Another good video. There’s so much info out there and it is a bit confusing. I started the year on PPL doing about 8 sets / 2 movements per body part per session, so 16 sets per body part per week. This was great. It was pretty quick. The downside was no free days to do cardio and I didn’t do any for 3 months. Amazingly most of my cardio fitness remained but as the summer arrived I wanted to get back to some running so now I’m doing full body 3 times a week; 1 movement, 5 sets each time, so about 15 sets per body part per week. The downer is it takes way long to do a full workout. And by the end, my energy is going. I could try the cycling approach as suggested but I’m not happy with any part at the moment 😂. Part of the fun is in understanding this stuff and experimenting with it. I’m 50 and have been lifting since I was 15, so there’s always something to learn 👍

[@commentingisawasteoftime7195]

Have you considered a 20 minute light cardio warm up and a 20 minute light cardio cool down? That's what I used to do and I had way better endurance than my gym buddy who was leaner and more jacked.

[@fopeezy3097]

I asked a very similar question to this video a few weeks ago. This has been helpful

[@mikesanborn411]

Great summary. Thank you.

[@VIRTUSK]

Super video, thanks!

[@supimsatan]

Great video as always!

[@CaptainCowboy476]

I am so glad that you clarify. Volume. It has to be intense enough.

[@arc0006]

Great video. I like Chris Beardsley's recommendations. :)

[@johnwayne3491]

Always respect someone who’s an expert but admits he doesn’t know something.

[@andrewzach1921]

Thanks for all the useful info. I may not be able to put it all into action but I enjoy it anyway.

[@mamuklutze6474]

Thank you for the work that you do

[@bsquared9]

Took me a very long time to find people on social media / KZbin who don't have leading video titles and answer with science and have actually educational backgrounds in fitness, instead of just saying to work on your abs 999 times a week. Very glad I found this channel 🎉

[@troynewell6536]

Great video, very helpful.

[@joereynoldsfit]

WB is a great tool. Thank You for the recent and future improvements. CDC also rocks. Just started a cut and things are as expected each compliant week.

[@PSA78]

Really great video. 👍

[@troychoman3640]

Great stuff!

[@Newme55]

For the algorithm!!! Great Video Layne!!

[@user-nw8on6jr7c]

Thank you for this!

[@sandufrankolentina3073]

An educational video by Layne interrupted by a V-shred advertisement is both amusing and disturbing at the same time

[@JohnWick-wm4pd]

Thank for posting this video..!

[@ldarm]

Brilliant info for armwrestling

[@peterdarling1965]

Volume cycling is very good. This is essentially what I do. Interestingly, I have discovered that some of my body parts respond better to lower volume (ex. Pecs / 6 working sets) and some to higher volume (ex. Biceps & Triceps / 12 working sets). Thanks for the great educational video Layne.

[@joelscb]

How much do you cut back? What would a sample be?

[@C0d0ps]

@@joelscb It sounds like he does 6 sets for his bigger muscles like chest and back. 12 sets for smaller muscles like arms and shoulders.

[@mickyj6261]

I do 4 sets per exercise and 4 exercises per muscle. So 16 sets total. 3 hard sets of 4 and the last set always flies or something similar to stretch and get a pump and push the blood into muscle.. Really like this video I don't know how you remember all this knowledge man

[@G.Bfit.93]

1-2 warm-up sets, 1-2 sets to failure, 1 set beyond failure per exercise. 2-4 exercises for larger muscles 1-2 exercises for small muscles. 2-3 minutes rest per set of same exercise meaning you can do one exercise rest one minute do another exercise then rest for 1 minute and then go back to the previous exercise.

[@pablov1323]

Very useful and summarized video of a complex topic. Congrats!

[@jdabramson]

Thank you Layne

[@BBQDad463]

Thank you for this video.

[@ramilurazmanov]

Thank you so much!

[@rkoldenhof3551]

this is so helpful!

[@lonestarpatriot876]

I think we get a little too caught up in numbers rather than feeling our bodies. Our muscles don't care about numbers or what is used to stress them. You can feel when you are getting a good pump from your workout. Conversely, you can feel when a previously worked muscle is no longer sore or fatigued and can be worked again. I used to spend 2-3 hours in the gym. I now spend about an hour and I get better results than when I was spending 2-3 hours in the gym. I am less fatigued and mentally sharper when I hit my workouts. And let's face it, most of us have lives outside of the gym. If you are serious about working out, you are in it for life, so it is not a sprint. It is a marathon.

[@robbievedrenne4288]

Very helpful.

[@eyeofsauron2812]

Great video

[@straponpoopoo]

Something I have tried instead of volume cycling is slowing down my progressive overload. So I will target a 0-0.5% gain for exercises in maintenance so I can put 2-3% into the ones I want to progress. I’m more concentrating on strength but I thing the same principles apply. Either way.. it’s all about focusing your recovery capacity into where it’s most needed.

[@JeffreyFate]

Last point is the key that I learned the hard way: Do only enough volume to create change. Increase when you plateau.

[@ryandeffley7652]

I always trained full body 3x per week in the past. I'd pick 5 exercises (a lower, a push, a pull, and two isolation). Then keep it to 3 sets per exercise, 2-3 min rest between sets, and always followed basic progressive overload principles. I always felt great, hit PR's, and was happy overall with my body comp. But as I got older, I began to doubt it was enough. So I started forcing myself to do upper/lower, push/pull/legs, etc with higher frequency and overall volume. If anything I didn't feel as great, regressed strength wise, and looked a bit worse. So a year ago I went back to my full body 3x per week protocol with only 5 exercises/15 total sets per workout. I feel better, look better, and am stronger than I've been in years. It was a good reminder that less is actually more with training if you've got enough intensity.

[@ronburgandy7571]

What exercises do you do for those workouts? Also are your workout really long?

[@ryandeffley7652]

@@ronburgandy7571 - As I said prior, you pick one lower body compound exercise, one upper push compound exercise, one upper pull compound exercise, and a few isolation movements. For example today I did 3 sets each of standing DB overhead presses, one arm DB rows, DB walking lunges, DB hammer curls (bicep iso), and feet elevated diamond pushups (tricep iso). **Then I added on 3 sets of 50 full battle rope slams for a bit of core and conditioning. Whole workout took around 50 min. 👍

[@thehylander266]

@@ryandeffley7652 How many reps and sets are you doing on your compound exercises each workout and per week total?

[@ryandeffley7652]

@@thehylander266 - Cover it in my post 👍

[@fitnessnutritionandsoul3618]

I m planning the same full body workout 3 times a day

[@crdelsanto]

Best education on the net

[@anthoneyjayasuriya8224]

Good stuff😊

[@blainebowling3303]

Awesome! Way better than Joe Weider magazine!!! I now have a home gym. Makes me pine for the days when I could grab someone as a spotter… FTA!!

[@cartermayfield]

Great video. The more I learn, the less I know. I have gone to focusing on form, then focusing on getting close to failure every other cycle and I have seen progress, but I don't know. Coaching my kids, it seems like they really need to learn where failure is. As a coach, I know how many more reps they have than they do, which is crazy to me. I'm not a coach, but to these kids, I certainly know more than they do!

[@danbuckles2745]

I have been doing the X3 program by Jaquish which is a band program that starts you off with doing at least 15 reps and working your way up to 40 and then move to the next band. I've been doing it for about a year and half now and seem to be getting stronger. Been wondering how this equates to the gym as like I 've hit 40 hard reps with a 240-pound band and working with that until I feel ready to move up to 260-pound bands. I changed my diet and have lost 32 pounds and seem to have plateaued and after starting Creatine I'm gaining a few pounds possibly of muscle. So, what your take on this system? I really appreciate your due diligence in explaining things for the average person and putting some light on the con artists.

[@Joseph1NJ]

11:03 - 6 to 12 sets. There. I saved you 11 minutes of life.

[@Dezlou]

Thanks!

[@helmutkrusemann9194]

are wenning warmups junk volume and unnecessary wear and tear? for naturals or even enhanced?

[@hyperretroactivehyperretro5992]

Warming up is relative. I had one friend that warmed up with 315….

[@akay5036]

It's borderline junk volume but good for injury prevention. It can also lead you to overtraining if your actual work volume in your sets you count are too high.

[@stefal22]

This is gold

[@markleone6700]

Hey, Layne. Purchased your workout builder last week, loving it so far. Confused about something, though. So, I started your 8 Week Shred last week. I changed a few of the suggested exercises to others I preferred more. I'm in Week 2. As I cycle through this program, do I have to do the exact same exercises week to week? I'm guessing I do so that the program can see my progress and make suggestions accordingly, or does it not do that? Does sticking with the same exact exercises I've chosen in Week 1 through Week 8 matter, and if so, why?

[@shuashock]

Obviously I’m not an expert but since you never got an answer I’ll give you my opinion. 8 weeks is a good amount of time to stay with one exercise. Change is good but if you change too often you could possibly miss out on gains. The reason is (as you alluded to) tracking progress is more difficult if you are switching it up too much. Also it takes a session or two to figure out your working weight/set/rep so if you do bb bench for two weeks then switch to db bench you’ve got to sort of reset, which might mean a suboptimal workout or two. The same thing happens when you switch back. You go back to bb bench. With staying same for 8 weeks you know exactly each workout how hard you went last time, so that you can push for progress and be certain whether you made any. After 8 weeks, I believe that’s a good amount of time if you want to mix it up to make sure you have balance or a novel stimulus, and/or you’re just bored with that exercise. Hope that helps and good luck 💪🏽

[@jameswoodall9261]

Thanks for the part about maintenance. I do wonder though. Would there be a big difference betweendoing 12 sets of an exercise 2 times a week against doing 4 different exercises with 3 sets twice a week. Still same number of sets but ---?

[@larrykrakow8927]

Thank you

[@frankd3460]

Curious on Lanes thoughts on hitting multiple full body workout as opposed to bro science hitting one per body part per week for maximum hypertrophy?

[@Dylan-ko2gj]

I've been doing 8-12 working sets depending on the muscle group per workout and twice a week for each. I finish my workouts in 45 mins to 1 hour too by doing like you said the supersets for opposing muscle groups

[@christianfiore10]

I´m exactly on the same page as you! The thing that intrigues me is that Jeff Nippard said some muscles (specifically the big ones) over 20 sets per week it is considered junk volume...

[@goseone412]

Yep that’s the same as me brother 🤙🏽

[@Gr33n3ggs6ndH6m]

Good stuff

[@iamcorneliu1097]

8:50 I have my quads on maintenance for the last 10 years🫦😅 but alot of hamstring work and cardio, make my legs look good

[@joerockhead7246]

thank you

[@SwoleTown]

I think beyond all these considerations, people still need to first consider what movements are optimal for themselves and their own unique structure.. angles, positions, etc.. THEN, worry about progressing those movements over time... volume, I think, is actually a secondary consideration that you can manipulate after satisfying the first two. 10 sets of a lift that doesn't work great for you is a LOT different than 10 sets on a lift you really feel and connect with and that works for you.

[@Emil_Ortiz]

So reduction to around 1/5 to maintain strength, but do you know anything about maintaining endurance fitness when switching to a more strength/power phase and vice versa? In my sport (climbing) multidisciplinary athletes must switch between different styles. We switch from high intensity, strength/power based performance (bouldering), to a more muscular endurance style performance (lead) (imagine if track athletes had to compete in both the 100/200m sprint and immediately transition to a mile- 5k ish).As that transition takes place I wonder if the volume reduction to maintain the off season type of fitness is similar to what you mention in this video?

[@jonathanwelch8406]

Thanks

[@boyasaka]

I do 1 set per exercise 2 exercises for muscle group To absolute failure ,train every 6th day And every time I return to the gym after 6 days off ,I'm stronger then 6 days earlier

[@Omerta1706]

Good video

[@bramschrijnen5795]

There is a video of doc Mike Israetel about '..triceps on benchpress, if that counts as a set'. I believe this video and it was helpful for my training.

[@bramschrijnen5795]

Don't feel like looking up the link. You probably know the guy. Ask him :P

[@ivaka1234]

perfect video

[@user-sd8bz2zr5j]

Depends on your training history long term, your training history in short term especially when that specific muscle was trained last and previous frequencies weeks/months before. Depends on overall programming and upcoming workouts. Depends on specific goals. then once you have all this information every body part responds differently for different people, and still becomes guess work.

[@deborahthompson849]

What do you think of the rest/pause where you do, for example, 90 lb dumbbell chest presses close to failure for 9, rest about 25 seconds, try to get off 5 more, rest another 25 seconds, shoot for 3? I seem to get a good pump & when I'm looking for a quick workout, it seems to get the job done. I follow those presses with two other exercises using the same method. I may even do a drop on one of the exercises. 69 yr old guy always looking for new methods, provided they work.

[@mediocrelifter950]

Hi Layne, could you make an educational video on how to improve strength specifically in a similar format to this video, i.e. how many sets, what intensity, how close to failure? Thanks 😊

[@muntster]

I would recommend checking out Renaissance Periodization's channel. They have a lot of lecture/educational videos that dive deep into how to build strength and hypertrophy. Specifically, check out "Designing a Powerlifting Strength Program" and their series titled "Strength Made Simple." It aught to answer most of your questions and set you up for a successful strength block.

[@mediocrelifter950]

@@muntster this is true, but layne is a competitive powerlifter, so would be interested to hear his perspective

[@jimbo4187]

Depends on the muscle for me. I find that I can just hammer my biceps and delts. Just about every other muscle group (upper and lower) can’t really handle more than 7 per week. But I’ve been training for 14 years now and completely satisfied with my physique; no need for me to push in more volume.

[@JerrenBrewster]

Im only lifting a year and a half now and 8-10 sets seems more than sufficient for me.

[@jimbo4187]

@@JerrenBrewster well yeah a year is early. U don’t usually need that much volume when you’re just starting out.

[@michelbeaudet2605]

Good video. Layne is calm which is weirding me out

[@rafaelpascual9671]

Amazing

[@Lucas-yj7wd]

Hi hi, what's below are my thoughts, just share with you😊 I'm a fan of Dorian Yate style of training HIT. I think this training style has fit pretty well to what this video has talked about 'volume is about how many hard set you've done' and in HIT it actually push trainees to the weight that one is almost to failure. This training style skip alot of 'junk volume', which means while trainees thought he/she is still warming up but the weight they're lifting is already 70% or more of their 1RM and they still pushing further without dropping the reps. And that in fact lifting weight with 70% and above of one's 1RM is a good stimulus and fit pretty well too to the General Adaptation Syndrone Model (GAS) Generally I would say using HIT every set is hard set.

[@jimmy5634]

It’s not about sets, it’s about intensity and variety.

[@julianperry4242]

Layne: great video. However, I can't tell if it's the lighting or if the left side of your beard is more faded than the right. Watch the video back and you may see what I mean. It's all I could focus on lol.

[@LucasGage]

Many people misunderstand Dorian's actual method: He did a warm up; then a medium difficulty set; to then a final set that goes BEYOND failure. He would do seven beyond-failure sets per back workout, for example. That's not really low volume, although he says it is. Mentzer's method was insanely low and completely not practical: At one point, he was telling people to workout only twice every 10 days lol. I love Dorian, and I've done DYHIT training with great results, specifically strength gains, but I felt 4x a week wasn't enough, even going beyond failure. Eventually I began to recover faster, and I went back to doing more frequency. Now I train every body part 3x every two weeks, but do low volume each workout so I can spread that volume across the week as Layne mentions here. I will say that the top set and back-off set model was most certainly inspired by Dorian's method; it's what I see most of the pros doing these days, versus straight sets. Jay Cutler would do freaking 30 sets in one go, and only train that body part once a week, Ronnie would do both high volume and high frequency lol. It is crazy how everyone responds to different things. Ultimately, that is what we need to do: figure out what works before for us.

[@JoshBenware]

Great comment! 70% of top bodybuilders, both enhanced and natural, use bro splits. Science is great and all, but it's still a baby in the fitness industry. Science can't even say for certain what actually causes muscle growth....I take all the frequency and intensity studies with a grain of salt. Science concludes the opposite of what the majority of the best actually use, then tries to say "well, they would be even better if they hit muscles 2 a week"...well they don't! And only 30% use these methods. I'm of the opinion that beginners do great with 3 times a week, intermediates do better with twice a week, and the advanced who are handling much more weight and have years of experience and wear and tear seem to do better with once a week.

[@LucasGage]

@@JoshBenware Well, there have been plenty of top guys hitting muscles twice a week: again, Ronnie did, Haney did, Zane did, Arnold did, plenty of them have, and many still do. I think it really just comes down to person preference. Ronnie and Jay were the exact opposite, and both were great at their prime.

[@JoshBenware]

@@LucasGage I hear you. I'm just saying that the science is obviously incomplete if the majority use bro splits.

[@catfordkat]

I presume you are enhanced if you are following enhanced guys advise?

[@LucasGage]

@@catfordkat what's interesting is someone will say natties should train several times a week to take advantage of the protein synthesis, but also say that it's impossible to train that much unless you're enhanced lol. I think recoverability is a personal thing: Dorian was enhanced yet trained only 4x a week for 45-1hr max; he said he couldn't train anymore than that without getting destroyed. Ronnie 6x week, also enhanced, but did train with high intensity and high volume.

[@josephohrablo4866]

Been training 34 years and I’ve done a ton of various training methods over the years . Lately I’ve been doing total body workouts 4-5 x a week doing one movement for each body part and doing about 15-17 sets a week total per muscle group . I feel fantastic and fresh each day and visually I’m so much fuller and rounder . It’s going to be a long time before i switch to any other form of training again .

[@fitnessnutritionandsoul3618]

I m thinking to start 3 times a week, what you suggest

[@spody22]

This is what Hollywood people do some I heard. One set per every muscle like 15 reps about 4-5 times a week. I heard Apollo Creed did this

[@boyasaka]

When does your body get to rest then grow ?

[@josephohrablo4866]

@@boyasaka i no longer do this but by hitting total body 4-5 x a week that leaves 2-3 days recovery . The key is to not overlap movements . So day one on legs may be extensions Day two stiff leg dead’s Day three leg press Day four reverse lunges Day five seated leg curls

[@jadenharman4048]

Any good videos/information on days of rest between sessions for muscle groups? 48-72 hour rule of thumb? Core everyday? What is it?

[@SimonOShahan]

I hang on your every word. For the algorithm!

[@nbarealtalker]

For my clients I’ve always been a fan of 3-4 sets of an exercise. 1-2 warmup sets and 1-2 working sets. Always seems like a universally applicable principle.

[@liptak15]

Now you see, you trained your clients wrong ;) We are always learning

[@fitnessnutritionandsoul3618]

How many times a week

[@maxpowers4436]

Nah thats shit. You dont count warm-ups at all. If you want to warm up do half sets with a pyramid weight or for a few reps only. If your working dumbbell press is 40kg. No need to do 10x15kg, 10x25kg, 10x30kg, 10x35kg then 40. Just start with 40 you wasted those sets prior. If you need to warm up do a light weight high rep set then only a few reps at a lower but heavier weight like 5x30kg then jump into your hard sets asap.

[@C0d0ps]

When I warmup I do half my goal weight for 2 sets of 20-30 reps. Then I do bench press for 6-10 reps at my ideal weight, currently 0.8x/bodyweight for 3 sets.

[@TariqKanhal]

who counts warm ups

[@dustee_H]

what does the scientific literature say about the definition of a training session? For example, will doing 12 sets for a specific muscle group throughout the day (say 8 hour period) result in the same hypertrophic stimulus as doing 12 sets in a 60 minute training session?

[@pmajor5666]

what is RPP8 I keep hearing it in podcasts with other numbers attached, but can't find any info on what it means!

[@NormMooreSC]

Have you seen Chris Beardsley’s research. From his findings it seems as little as two sets to failure per muscle can cause the vast majority of stimulation needed for growth. Would it be out of the question for you to address this? Thanks for sharing your knowledge much appreciated!

[@Eatiron]

In my case I have to train to failure for a single set. I have trouble sleeping and this type of training is so fatiguing that allows me to sleep without any problem. It works for me.

[@KurshotAkyuz]

Layne says the study proves you can get nearly identical results stopping 1-3 reps before failure VS repping to failure, yet right above the highlighted conclusion, the study states, "In the subgroup analysis for RESISTANCE-TRAINED individuals, the analysis showed a SIGNIFICANT effect of training to failure for muscle hypertrophy." The study goes on to say, "More studies should be conducted among OLDER ADULTS and HIGHLY TRAINED INDIVIDUALS to improve the generalizability of these findings." ...because most of the studies were done using UNTRAINED young men. I'm curious, anyone else here train Dorian Yates style (high intensity training to failure) and disagree with Layne's POV that it's better to stop 1-3 reps shy of failure?

[@mayaclay]

I did Dorian style for a while and got some gains. But I think stopping before failure is safer, to avoid sloppy form and potential injury.

[@richardbeard9391]

we love to see it

[@Hazyhyperion4130]

Great info. What I found through months of searching is that most people leave out newbies, which is the vast majority of people training. I thought I needed the 5 day bro-split 20 sets for gains but now I'm 3 day full body 10 sets per week.

[@dabeezkneez8716]

I'm glad to hear this. I started working out for the first time ever on a typical bro split and just only change to full body workouts a couple of weeks ago. I hope to see great results. I am enjoying full body workouts.

[@Hazyhyperion4130]

@@dabeezkneez8716 it's definitely worth it. Not only did I started gaining like crazy. My overall quality of life was so much better.

[@dabeezkneez8716]

@@Hazyhyperion4130 Thanks for feedback. When you're new in the game, it's encouraging to hear about someone's first hand experience regarding something you're trying. All the best to you.

[@sinisterflex0692]

You may have talked about this another time, but me and a buddy are seeing pretty good results full body 3 to 4 times per week. Thats only 3 sets on a muscle per day, but the volume at the end of the week is about 9-12 sets per week. Any thoughts or new research on that higher frequency?

[@ClemensDorfstetter]

Hey there! First off, thanks for all the educational videos and the value that you bring to the table 🙏🏻 My question is about the number of sets. In you Video you say 6-12 sets per body part per workout. And then you say it should be distributed over 2-3 workouts. Does that mean, we should do 6-12 sets EVERY workout or divide it and do, for example 4 sets on 3 days a week?

[@aliijaz4995]

No! you should do 6-12 sets every workout if you wanna hit the muscle 2 times a week and if you wanna do 3 times a week then divide the sets in which your total sets per week should be somewhere in between 12 to 24 sets.

[@ClemensDorfstetter]

@@aliijaz4995 thanks for your answer

[@punkandlifting]

Just do push/pull/legs/repeat/off. Start with 8-10 sets per week per body part split between each workout and add a set per session per body part each week and get to around 18-20 sets a few weeks later and then deload, and start again.

[@thehylander266]

How do you fit in shoulder exercise./press with bench press in such a routine?

[@punkandlifting]

@@thehylander266 Easy. My push days usually consist of 3 chest exercises, some form of cable lateral and a machine shoulder press, and a tricep isolation exercise.