How Many Sets Should You Do For Muscle Growth? - (Science Of Sets)

How many sets should you be doing to optimize muscle growth? In this video, you'll find a short presentation of the most interesting findings that we have today regarding the optimal training volume for muscle hypertrophy.
Hit this link for more videos like this!
bit.ly/3SIwH4o
-------------------------------------------------------------------------------------------------------------------
Contents of the video:
00:00 - Intro
00:21 - Science of Sets
04:23 - Science Summary
05:24 - Trained vs Untrained
05:48 - Science of Individualized Sets
07:05 - How to Build Your Program - Chart Flow
-------------------------------------------------------------------------------------------------------------------
Science references:
pubmed.ncbi.nlm.nih.gov/32058...
journals.lww.com/nsca-jscr/Ab...
pubmed.ncbi.nlm.nih.gov/30153...
pubmed.ncbi.nlm.nih.gov/30160...
pubmed.ncbi.nlm.nih.gov/25546...
pubmed.ncbi.nlm.nih.gov/31868...
pubmed.ncbi.nlm.nih.gov/27433...

[@YiannisChristoulas]

NOTE: Hey guys, I made a mistake on the video for which I'm actually a bit disappointment about myself . When I presented the findings on individualized sets at 06:05, although I presented all the information of the study correctly, the picture and the name of the study are wrong. I depict ‘Longo, et al. 2020, while the real name of the author and study is Scarpelli, et al. 2022 "Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals". I’ve mistaken the names on a large board that I keep the citations results. Instead of Scarpelli I copied the name from another study from the cell below. Big thanks to @charrygard for bringing that up on his comment, I appreciate it a lot! So, nothing changes in the information and conclusion of the video. I just had to depict a different study and name there. Sorry for that.

[@okdokie278]

Your videos are always so SOOOO good man! Thank you for doing AMAZING work!

[@YiannisChristoulas]

Thank you Uzair! I appreciate it a LOT! 🙏😁

[@neocloudmarts9613]

Fantastic video!! It is well explained, thank you.

[@morph1232]

Top quality stuff as always man. Keep them coming .🙏

[@YiannisChristoulas]

Thanks brother I appreciate it!

[@voukouresti4585]

Great stuff yianni, thanks for sharing!

[@YiannisChristoulas]

Thank you! I appreciate it a lot!

[@Shizo_san]

An amazing video as usual and a nice sweater

[@YiannisChristoulas]

Thank you my friend 😁 It’s my Christmas gift 🎁

[@ree2134]

Amazing video thank you so much for sharing heavily recommended it to my friends that lift! I have a question regarding less easily seperated muscle groups. For example the arms are obviously very easily divided into trizeps, bizeps and forearms but the upper and lower chest are harder to seperate when for example training the bench press. Since the goal is to get to failure at 10-20 reps per week should I consider for example incline bench press and cable chest fly targeting upper and lower chest respectively as seperate sets for optimal muscle development? Meaning my target would be 10-20 sets for upper and 10-20 sets for lower chest per week or could I consider them both chest exercises and give them each 5-10 sets per week?

[@arnauddechatre6564]

Top quality. Thank you so much

[@YiannisChristoulas]

Thank you! 😁

[@giorgoskaragiannidis9222]

Μπράβο σου Γιάννη! Πάρα πολύ καλή και εμπεριστατωμένη δουλειά!

[@YiannisChristoulas]

Thanks George! 🙏

[@orfeasliossatos]

Excellent video man!

[@YiannisChristoulas]

Thank you!

[@GeorgeDoc250]

Amazing work as usual! If you can increase the number of sets by 20%, that's the "train long" approach. I'm assuming you could increase the resistance by ~20% instead, for the "train hard" approach? Cause increasing so much the time spent at the gym seems a bit unlikely for most, haha

[@KristianBirkeli]

Would love to see a video on training primarily for muscle strength. Are there any differences here compared to training for hypertrophy, and where might the optimal working sets/reps for strength overlap with hypertrophy training? Great informative video!

[@YiannisChristoulas]

Hi Kristian! It’s on the list. Yes there are differences in almost all training variables

[@KristianBirkeli]

@@YiannisChristoulas Looking forward to it!

[@benr5983]

That's pure gold. Period.

[@YiannisChristoulas]

Thank you 🙏

[@robertkerr229]

Beginning trainer, appreciate the work you did here. Regarding the sets, what should the weight be for each rep, relative to maximum single-rep weight or some other formula?

[@YiannisChristoulas]

The weight determines the repetition range you can train. I have a full analysis on rep ranges for hypertrophy in on of my previous video. I’ve included everything you need to know there 👌

[@A_rimad]

Thank you for filling this gap in the KZbin education section

[@YiannisChristoulas]

Thanks for the support 🙏

[@hsscha]

non stop amazing content

[@YiannisChristoulas]

Thank you Hassan! 🙏

[@charrygard9340]

Hi Yiannis, I’m a big fan of your work and I thank you for your videos. I hope I don’t sound rude but I think you made a mistake in one of your references. For ‘the science of individualized sets’ you refer to ‘Longo, Ariel Roberth, et al. "Volume load rather than resting interval influences muscle hypertrophy during high-intensity resistance training." - 2022. I think the actual study you were talking about was ‘Scarpelli, Maíra C., et al. "Muscle hypertrophy response is affected by previous resistance training volume in trained individuals." - 2022’. I apologize if I’ve made any kind of error, and I’m grateful for all your hard work which I’ve benefited from immensely.

[@YiannisChristoulas]

My friend, thank you so much for your support and this message. You’re absolutely right and I appreciate that you pointed that out. I’ve mistaken the names on a large board that I keep the citations results. Instead of Scarpelli I copied the name from another study from the cell below. To say the truth, l’m a bit disappointment by myself. The information on the video regarding the study is correct but the name of the study is wrong. I’ll pin a comment tomorrow with this so it’s easier also for others to understand this.

[@charrygard9340]

@@YiannisChristoulas Hi Yiannis, thank you so much for taking the time to write back to me. I'm glad that I could help out in a small way. If I may say, I think it's only a very small mistake and I don't think there is any need to be too hard on yourself. Everyone makes mistakes (I've certainly made more than my fair share), but we're all only people and we learn from our mistakes. I think as long as we're honest when a mistake occurs and we're willing to make corrections than there is no shame in that. Plus, you're a wonderful guy who's willing to put himself out there online with the intent of helping people achieve their goals. There is bravery in that and I think you should be proud of yourself. Thank you so much for all your helpful videos (especially the split stretch videos which I severely need haha) and I look forward to your next video my friend.

[@Herrgolani]

What is considered a set for a muscle group? If I do four sets of bench press, which uses the triceps, and four sets of tricep extentions, is that considered four or eight sets? Are the bench press sets considered for the tricep muscle group?

[@YiannisChristoulas]

I would agree with Dennis if we were talking about strength training. However here we discuss hypertrophy training. In hypertrophy, for a set to be considered effective the targeted muscles must get close to failure. Volume load doesn’t apply in hypertrophy training. This way if you do a bench press and you only feel fatigued on the chest while your triceps are having an easy day, then for hypertrophy training, this counts as a working set only for the chest. So it depends on individual characteristics. If the same set brings close to failure both your check and triceps, it should be considered a working set for both. So in my opinion it mainly depends on the proximity to failure.

[@snake1625b]

What do you think of Jeff nippards video saying that hypertrophy tapers off sharply after 10 sets

[@YiannisChristoulas]

The literature suggest 10-20 sets are probably optimal for most people. However everyone should take under consideration their own responses to exercise and progress accordingly. 💪

[@LukeYoYoRoberts]

How many reps were they assuming per set?

[@YiannisChristoulas]

The inclusion criteria was the proximity to failure. These studies varied in the number of sets. However, if you’re interested to learn what are the optimal reps for muscle hypertrophy, you can see my science-based video on reps.

[@evapakvis5839]

Is there any difference between women and men in the optimal amount of total sets? Since women can handle more volume and recover faster due to better uptake of glucose, higher estrogen levels, and relatively more type 1 muscle fibers?

[@evapakvis5839]

Could you also do a video on rest intervals between sets, exercises and training days? Really appreciate your work!

[@theinfjgoyim5508]

I am going to start to call you Fauci, Mr. science lol

[@YiannisChristoulas]

😂 please noooo

[@felixleitner6148]

sorry but there is no way that the growth increases linearly. it has to be a logarithmic functions naturally...