How Many Sets Should You Do Per Workout To Build Muscle?

[@JeremyEthier]

Hope you enjoyed this one! I’m planning out my content so comment below what other topics and video series you’d like to see me cover in future videos. Cheers!

[@dylanm2318]

Jeremy Ethier Great Video always for the people 👌🏼 I was wondering if you recommend PPL split or Full Body Wokrout when doing a lean bulk?

[@JohnBodkin]

Does this info apply to everyone or just people in a certain age range? What if you're a couch potato trying to get fit at 50?

[@mukesh00000000007]

Currently I m doing 10 sets per muscle in a day

[@mukesh00000000007]

You should do a video on soya protein

[@0215RJB]

What do you mean sets per muscle? So 10sets per week for upper chest, 10 for lower chest? Or do i divide that 10 sets in a week for upper mid and lower?

[@Malaxus]

Well, time to change my workout routine AGAIN for the 500th time, thanks Jeremy haha

[@bboooobbyy]

Malaxus why?

[@mongolongo7825]

G-dawg did you watch the video?

[@MrYenoa]

Malaxus do what works for you. No ones body reacts the same

[@mongolongo7825]

truth seeker i think he knew that already

[@aboood914]

nothing wrong with that, it is called learning curve/improving efficiency ;)

[@FXLR99]

5:53 for the summary boys.. I got ya😉😂

[@jeydangosman699]

You’re a goddamn hero

[@cedricrogers4939]

Hey bro, I have a question. 10-20 sets per week for chest (all) or upper/lower/middle chest

[@praba991ify]

Great

[@halochief2]

MVP.

[@CamberRockerCamber]

MVP mvp mvp mvp!!!!

[@yodgetfit]

whenever something pops into my brain, jeremy delivers thanks jeremy

[@gabrieltorres3944]

same man

[@EXPlode6991]

Same for me, yesterday i've written all my sets for each muscle group and figuring out what i'm doing is correct

[@3o6fly]

I agree, jeremy has helped me so much.

[@omarberrios4659]

The same thing happened to me the other day with Jeff Nipard and Jeff Cavalier the other day talking about volume destroying your gains. KZbin algorithm is creepy

[@yasirafzal1352]

I like ur name bro. Lol

[@ghostlyfool1107]

I am actually addicted to Jeremy’s videos. They’re well researched, well explained, well made, and concise and to the point. These videos are actually so helpful and make all this easy to understand. Thanks dude

[@catinabag2342]

exactly

[@ak59243]

This guy is a monster.

[@blackirish1000]

For the last 2 weeks I've followed you and I've gotten more from watching you than I have anywhere else. 12 years of working out the wrong way because of steroid users. Thanks 100% man You saved my life. I almost gave up but I'm here listening and I've had improvements in just 2 weeks

[@KakashiSenseiiiiii]

@@ahsannadeem8324 He will get horny

[@manne8575]

Haha, it's easy to blame steroid users for your shitty training instead of just admitting you didn't do your research. And that for 12 whole years?! Lmao you definitely did something wrong then. Big L.

[@MC-wh3xm]

I used to do around 30 sets of chest every few days. My gains got up there, I was benching 330lb at 150 lb BW... and then I tore something in my shoulder and haven't bench pressed in 10 years 😢. Take it easy on your body. You only got one.

[@jjwp-ql5rv]

Wow, 30 sets every few days. That's amazing, bad amazing not good. I bet you regret that now mate.

[@divisionagentbailey6727]

Thanks bro, I needed to hear this. I hope you know your message is being heard

[@josec6112]

Same here , I tore a muscle by chest shoulder area and was out for 3years . Slowly getting back into it ... being smart and taking it easy like you just said

[@divisionagentbailey6727]

Jose C It takes three years to recovery?!

[@roncassudy2200]

Its unfortunate but that usually happens when u overload for extended periods of time.but we all love to lift heavy,that's the nature of competitive...

[@poxy0027]

Never thought lifting weights would get so complicated..

[@lbiel163]

Frrrr

[@rizwaanr5968]

same :'(

[@spoilerman8975]

it does not have to be complicated but I feel people should start with less instead of more at first

[@Tagukon]

Me too😄😄

[@ludwigvonn9889]

Same man.. a whole damn science behind all those jacked mfs..

[@stuartworgan2458]

I’ve never found 4 exercises enough 5-6 at 4 sets starting at 14 dropping to 8 has always worked best for me after many years low sets and exercises are only good for maintenance. Everyone will respond differently go what works for you, correct form and hard work will always win the day.

[@gustavalbericchidurocher9764]

The research he showed tells us that almost training every way will get you results. Some people done 1 set per body part and still grew more than half of those that done 10+ sets. What we aim for is the optimal, not what will lead to -any- growth. Also, your schedule was excellent for injuries and overtraining.

[@ayo_k32]

For some reason Jeremy's voice is super calming to me. I like it.

[@hachitavidal5493]

Jeremy + Jeff + Jeff = Max Muscle Growth All3 the 🐐🐐🐐

[@johnwig285]

u forgot James Linker

[@corynorell3686]

This is exactly the trifecta I follow religiously for weightlifting. For calisthenics, it's all about FitnessFAQs, Calisthenicmovement and Tom Merrick.

[@gabrix2011]

@mcweb Neppard, I think

[@thatguy9862]

@mcweb neppard and caveline idrk how spell

[@elperronimo]

@@thatguy9862 jesus christ that was terrible

[@alialmubarak8891]

Thank you I was training more than 32 sets for two muscle groups in the past 3 years, I noticed the progression but it is so slow specially for the arm muscles

[@msyamil200]

From Jeremy I gain that research findings are from averages, and you should use them as your guideline and from Ryan Humiston I learn that adjust accordingly to your own needs and what helps you grow the most. Heads up to these two for all the effort put in, in giving us these valuable knowledge for better gainsz!

[@truthrevisited890]

The best part about the videos by Jeremy is, he does not make long videos with junk talking. Short, small and precise and you really get to know what you need to do.

[@samnegasi7190]

To be honest this guy right here, been in every stressful situation we face in fitness world.. He got every fucking question i have man!!

[@juanjoseguevara88]

Can't believe the level of quality put into each video. You don't get this kind of quality material even when you pay for it! Love it, man. Thank you.

[@xxcrysad3000xx]

I think 10 sets per muscle group per week is more than sufficient for beginners and even intermediates to see strength and size gains. You can pick two or three muscles to focus on and improve, and go for up to maybe 15 sets per week, but for the rest 10 should be fine. Remember, you got pecs, delts, lats, traps, bi's, tri's, quads, hams, glutes, and core. That's a lot to hit in a week, over 100 sets if you're doing 10 sets per muscle group.

[@mohamedyoussef5178]

you would do less workouts since doing lets say bench press and dumbbell press would be doing the same thing, so you would take one out

[@sterlingcampbell2116]

Yup, 9 was plenty for my first 6 months

[@GUITARTIME2024]

I've gotten great chest results (middle aged dude) with always starting my workout with 6 chest sets of 10 reps, 3 x a week: 2 flat bench, 2 incline bench, 1 flat flyes, 1 incline flyes. Slowly raise the weight over a month or so. (The incline stuff made a huge difference!).

[@tonyvee5799]

18 sets. Same here buddy. I was hitting cheat back and shoulders on Monday Wednesday Friday 6 sets for chest back and shoulders. Saw good gainz. Now I'm doing chest/tris . Back/bis. Legs .. shoulders. . Twice a weeks with same sets ...on the triceps and biceps I do about 6 sets total per workout which totals to 12 sets per week

[@balasurya4846]

@@tonyvee5799 6sets is for total triceps workout or for one workout 6 sets

[@tonyvee5799]

@@balasurya4846 no for your biceps and triceps you want to do minimum of four sets You can pick one exercise for biceps and triceps and do four sets total or you can pick two different exercise for biceps and triceps and do two sets of each they'll be a total of four sets and you get to go That's if you doing the upper lower routine

[@lucashenriques4242]

@@tonyvee5799 You think 16 weekly chest sets are enough ? 8 sets per workout (x2 times a week)

[@lapnguyen2898]

@@lucashenriques4242 It is within the 10=20 sets/week, so you in the upper end of it, so it should be enough. As you become more experienced, you can increase the number of sets if necessary. As Jeremy has mentioned, everyone is different. Ultimately, you want to do what is best for you. Listen to your body. Take notes of how it takes for you to recover and etc.

[@esley02]

Everyone's body is different. Do what works for you. Trial and error approach.

[@williampreller6387]

Exactly, Each body react differently to the vast variety of motions and weight lifted be it (fast twitch or slow twitch).

[@blue-hl8gy]

But just because im able to do 48 sets per muscle group close to failure, and feel fine throughout the week. Should I? Im genuinely curious because i feel like either, A. My body can manage high sets a week and should keep doing so, or B. Im overtraining, but my body is used to it, although, im minimizing my muscle growth.

[@dt-lg2oc]

@@blue-hl8gy how much reps?

[@equilibrium2147]

Jeremy, you are most informative workout channel in the KZbin Universe. I’ve been following you for the past few weeks, building my thoughts & gaining motivation from your personal perspective . I’m 48 years old & I find body building a bit challenging for me. Not much because of my age but because of the nature of my work. I’m working Mon-Fri, 12 hrs a day. That’s why Sat & Sun are so precious for me. Can you give me your precessional advice on how will I start? This video talking about split and number of sets per muscle group sounds very helpful . More power to you . Hope to hear you soon.

[@alanpeter5527]

no

[@BridgetMiller-t3n]

When I want to do a faster workout, I incoroprate super sets and giant sets. You should be able to google these to get more information.

[@Help136]

It depends on how much time you have to workout to. Try everything & figure out what works best for you.

[@ireact2379]

I always do Math everytime after watching your video. In few months, aside from growing muscles, i bet my brain will grow too.😂😂😂

[@OafBoi]

Both Jeff’s and Jeremy uploaded today. Boutta have the best lift of my life

[@moedotcom8190]

best youtubers on weightlifting and fitness ever

[@Dro1o1]

@@moedotcom8190 coach Greg is

[@rafdecc]

THE BEST I HAVE EVER HEARD ABOUT THE SCIENCE OF MUSCLE GROWTH AND FITNESS. I use the push pull method now 2-3 times a week depending on how I feel and the energy I have . Four days M T w rest T F s s rest seemed to work well but I work a physical job with much walking and physical demands so I'm losing weight and feel week. Sometimes I can't get 2 days in. I have found and read less is more. Great job.

[@Taserrface]

My colleague at work who I sometimes train with does high volume and heavy. 15-20 sets for smaller muscle groups and 20-25 for bigger muscles. He trains like this 4 times a week doing 2 muscle groups each time. Hes the strongest and biggest natural lifter in our gym hands down. Tried his method and I'm sore for days. Everybody is different I think as long as you keep mixing things up and experimenting your body will keep growing no matter what. Everybody's sweet spot will be different and can be achieved through different methods. Takes years to learn what is perfectly optimal for your own genetics

[@varunkapur5640]

This is by far the most sensible channel on body building. The content is well researched and in my personal experience, the workout should be sustainable. This guy helps make it so.

[@andressstyle6390]

I Have been waiting for this video so long ! Thank You man !

[@Bubba-Ho]

Thanks, I've found 12-16 set per week on large muscle groups fits me. 9-12 on the smaller ones, the best part of fitness happens when you realize it's not a destination but a journey. Try everything, keep detailed information on what works for you and what doesn't. This is especially true for those of us over 35, things change at that age....

[@shawnwoods9953]

How many reps

[@mlunguomnyama5518]

this is such a greatly thought out video production! No shit, you raising the right questions at the right time, make it very beginner friendly thereby and the best part is the scientific backup, because what is better evidence than science? Also the graphs youre using are super fitting and simple, just a flawless video. Taking my hat off! Keep it up

[@BakerZone760]

Jeremy: Doing more than 10 sets per muscle is detrimental. Me: Already there

[@cgfitnessandarboriculture]

It isn't cut and dry that x amount of sets is too much for everyone. For some people doing higher volume works better then less volume. Trying to set generalized recommendations for everyone actually hinders some people's progress in my opinion. People need to figure out what training methods / volume works for them specifically.

[@jebgue3]

@@cgfitnessandarboriculture you re spot on

[@puncherdavis9727]

@@cgfitnessandarboriculture Right and I can tell you at 52 I dont pop back like a 26 year old. Prob 2/3rds as fast and getting better as i in better shape. But yeah my needs are far different.

[@jimmy5634]

@@puncherdavis9727 I’m 71 and I have found that I get my best results with fewer exercises, higher intensity and at least two days minimum off between body parts training. So, in light of that, I only train my Chest and Triceps on Mondays and Fridays as an example. It’s working.

[@adolfali4266]

@@jimmy5634 You have my respect sir :))

[@lifeneedsmorechill]

Just the thing I was waiting for. Thank you! Gained 10 kg of lean mass in 1 1/2 years and now I'm stagnant.

[@ianbrown5955]

I'm 62 years old. When I started working out at 20, there was no info. I bought plastic Weider weights and worked out at home. I knew nothing about sets and reps. It made sense to me that I would have to take the muscle to the limit. So I did one set per muscle group or muscle to complete failure at 15 reps, then keep cheating and rest/pausing until I couldn't go any further. Squats, flat bench, bent rows, arm curls and seated triceps extensions with a barbell. About 1/2 hour of working out every second day. Two years I gained about 20 lbs of muscle. No protein suppliments; just eggs, steaks, potatoes, broccoli, and apples. I ate when I was hungry. I was very lean from the beginning and lean after 2 years. I was accused of doing steroids before I knew what they were. After those 2 years, the magazines started coming out; that's when I learned about volume. Intensity works, as I made rapid and consistant gains with that style. I now suppliment with protein, and do high intensity sets of 2 sets per muscle group or muscle. I split my legs and my upper body on different days. I workout each muscle/group every 4 or 5 days. Intensity works. It worked before I ever knew the word "intensity" as it refers to weight training. I just knew what felt right. I'm 62 and in awesome shape. I started TRT at 60 years old, so I am actually slowly gaining a bit more muscle.

[@knkpro011]

Just finished watching the video and all I can say is that this topic has been debatable recently but thanks for sharing your viewpoints Jeremy. Great content as always. Love from Philippines!

[@0xKanzen]

Credit where credit is due; your videos are top notch quality. Some of the best on KZbin. That's saying something too when you look around at content creators like Athlean-X etc. Good job and thanks for educating the interested.

[@akhtaruzzamanjoy8524]

this is the reason why I am feeling so tired these days. I overworked too much for last one months.

[@lorenzo2338]

Yeah I was use to hitting all muscles twice a week with around 15 sets per muscle 😔

[@mastersadokios9541]

@Supreme King only If you Do accessory afterwards for the same muscle

[@tcggggg]

Jeff cavaliere made a video about this topic a week ago, it really did change my outlook on workouts

[@EscapedConvict2007]

TCG same, I used to stick with the bro split, and I go to gym every 2 days. By the time I rotate back to the same muscle group, it will take more than a week. The stimulation frequency is a bit low. I’m trying out the total body split every 2 days for a couple of months, let’s see how that goes.

[@chromitehertz9016]

@@EscapedConvict2007 keep us updated

[@theworldisimmense]

EscapedConvict2007 you won’t see much results

[@patrickquinnsucks]

Theworld isimmense lol

[@ryogaz1210]

I've been doing bro-split over the year and never would have thought that it was not the optimal approach! Thanks for the insight! Also would love for you to cover calf muscle group.

[@lapnguyen2898]

For calves, you can do it every other day. When doing calf, use heavy weight and do it until fatigue. Rest, then do it again fatigue. It will recover faster than most muscles.

[@aaronharman5431]

@@lapnguyen2898 No. Heavy weight is not how to build calves. They recover quickly because you use them everyday. Go for the 15-30 rep range, low weight and go everyday

[@Mudiesgoodies]

Been waiting so long for this video! Thank you for making it

[@nimbapilot6925]

Hey Jeremy. Thanks for posting this video. I learned a lot of informations from it. Quick question. So let say I’m going to work chest for that day and I planned to do flat, incline decline bench and smith machine flys.. how many sets and reps would be a good amount considering I workout this body part twice a week. Thanks for taking your time to answer my question. I do appreciate you and the content you put up. Thanks for the hard work you put into these videos.

[@olitheoptimist531]

Is the following an optimal serial for each workout day to maximize sustained muscle growth? Day 1: Chest, Triceps, and Legs (Saturday) Warm-up: 10 minutes Leg Press Machine: 4 sets x 8-10 reps Leg Extension Machine: 3 sets x 10-12 reps Seated Leg Curl Machine: 3 sets x 10-12 reps Bench Press Machine: 4 sets x 8-10 reps Incline Chest Press Machine: 3 sets x 10-12 reps Pec Deck Machine: 3 sets x 10-12 reps Tricep Pushdown Machine: 3 sets x 10-12 reps Overhead Tricep Extension Machine: 3 sets x 10-12 reps Chest Press Machine (alternative to dips): 3 sets x 10-12 reps Cool Down: Stretching for 10 minutes Day 2: Back and Biceps (Monday) Warm-up: 10 minutes Lat Pulldown Machine: 4 sets x 8-10 reps Seated Cable Row Machine: 3 sets x 8-10 reps Machine Pull-up Assist: 3 sets x 10-12 reps Barbell Row Machine: 3 sets x 8-10 reps Preacher Curl Machine: 3 sets x 10-12 reps Cable Bicep Curl Machine: 3 sets x 10-12 reps Cool Down: Stretching for 10 minutes Day 3: Shoulders and Abs (Thursday) Warm-up: 10 minutes Shoulder Press Machine: 4 sets x 8-10 reps Lateral Raise Machine: 3 sets x 10-12 reps Front Raise Machine: 3 sets x 10-12 reps Cable Crunch Machine: 3 sets x 15-20 reps Abdominal Crunch Machine: 3 sets x 15-20 reps Plank: 3 sets x 30-60 seconds Hanging Leg Raises: 4 sets x 10-15 rep Cool Down: Stretching for 10 minutes Would this serial be ensuring i’m hitting each muscle group in a structured manner, allowing for maximal muscle engagement and growth?

[@craggerrs]

Hey man, your delivery makes the content real easy to absorb - much appreciated!

[@elalexsantos3150]

Video topic idea: muscle imbalances

[@isaiahsiulepa9237]

Athlean-X has joined the chat

[@dii3sel007]

Biceps has left the chat.

[@TheMrjay95]

full body workout, compound movements

[@xxcrysad3000xx]

Do you mean muscle asymmetries (one pec smaller than the other, for example), or like a weak back compared to your front?

[@elalexsantos3150]

xxcrysad3000xx xxcrysad3000xx i would mean muscle asymmetries

[@rockspoon6528]

No one: Random Gym Bro: Bro, don't work out, and you'll get more muscle faster.

[@ryanmarci7335]

Rockspoon actually muscle growth is made through recovery sooo 😂😂 #broscience

[@wm1322]

Bruh Moment

[@velardechelo]

Roid dudes are like that...

[@nicolasortiz5534]

@Adam Buentello try it sometime. For my body I like 10 sets 4 workouts. Even doing the most basic push pull stuff you end up working all your muscles around the 7th to 10th set. Give yourself 45 seconds between sets. Sometimes I do 6 sets sometimes 8. It works really well for me. I used to do 3 to 4 sets.

[@nicolasortiz5534]

@Adam Buentello you may like get great gains. I'd recommend you give your body time to adapt though so go pretty light and let your cardio catch up for 2 weeks

[@tobias2461]

One thing that i think is wrong when making a training schedule, is that you always try to make it within a week, why not split your workout plan like 8 days, if it fits better.

[@caiheang]

IKR, trying to split a prime number vs 2^3. 8 days is way better for splits.

[@rz9018]

That's easy if you don't have a 9-5 job

[@tobias2461]

@@rz9018 why does that matter

[@Grind.Harder77]

I do 2 days on one day off then repeat

[@aidankhaos7687]

Rest days are very important

[@puncherdavis9727]

I was doing 6 sets for 6 excercises 4 days a week a top bottom split. But once I looked at it and I was getting good gains I found I was really over fatiguing myself and the further I got into the workout the longer recovery times and longer pauses were not optimal. I am going to 5 sets per group for 10 sets per group per week and will try that. Also I don't push real hard like over rpe 6 or 7 till that last 2 sets where i go hard. So far my growth is doing great and i am a beginner.

[@denniederuyver3546]

As a beginner 5 sets per muscle and this 2 times a week is ideal imo. That's 10 sets weekly per muscle. If you train close to failure it's all you need. I started myself doing 9 sets per muscle and two times a week. So 18 sets weekly. I found myself just not recovering fast enough and fatigue all the time. That was my body telling me to cut down on sets and rest more....it's annoying coz you wanna go hardcore when you start ...but it does more harm than good..... Learn to walk before start running

[@puncherdavis9727]

@@denniederuyver3546 so I'll give an update on this one I started taking creatine which had a huge effect on my fatigue in the gym and Recovery. I also was out of the gym for a year because of personal issues. Now that I'm back in the gym depending upon which muscle group I'm working I'll do five to six sets unless it's something which is being really stubborn then I'll do seven sets. But really sleep and maximizing your protein intake really heavy huge impact on my sustainability of my muscle and whatever gains I'm getting. Mind you I'm over 50 so I can still be stronger than I ever was in my youth but I probably should have started doing this when I was 30 LOL

[@BridgetMiller-t3n]

@@puncherdavis9727 2nd making sure your protein intake is high. I added 10 lbs to my squat in 2 weeks just by making sure I was getting at least 100 grams per day. For reference, I weigh 125 lbs. I could probably even go higher.

[@Dijits]

Does anyone else feel that 20 sets a week is really low? My average push day I do 4x6 on bench, 3x10-12 on incline press, 3x12 on dips and then 4x12-15 for cable flys. 10 would save me a decent amount of time though so I’m not complaining if that’s optimal. I’m just skeptical.

[@isaiahsiulepa9237]

Just as I was about to change my routine, Thanks Jeremy!

[@ulriksbiceps390]

10 seems low for each workout. I easily do 16+ and still keeping frequency to 2 times a week each muscle group with a total of 32 on a week. Lifted for 6 years.

[@draculito_3874]

Ulriks Biceps does it work ?

[@ulriksbiceps390]

@@draculito_3874 Yes ofc, otherwise i wouldnt do it :P

[@draculito_3874]

@Ulriks Biceps do u have any photos so I can see your transformation (not trying to be weird )

[@Rohit-ij6eh]

@@ulriksbiceps390 yea show some transformation pics

[@ulriksbiceps390]

@@Rohit-ij6eh Instagram is fitnesskenned. before i trained i was about 55 kg, now 95.

[@nickhinton8888]

Squat university + AthleneX + Ethier = god level

[@RahulNayak1422]

Add Allan Thrall and Brian Alshure, then you're pretty much set

[@Undefeated.ZX10]

Scott Herman don’t forget the og

[@Ryan-gz6ym]

Jeff Nippuhd

[@CookieThug]

what about fitness celebrity John Basedow?

[@TheTariqibnziyad]

AthleneX is actually Zeus, the father of all gods

[@math001]

Just went back to the gym after a very long break due to work schedule and partly some laziness in there. Been binge watching your videos for some time now. Thanks for all the tips man.

[@brianc6196]

Kudos to you bro on a thoroughly informative and comprehensive video! I just started a shred plan 2 weeks ago and this really helped me out. Thanks so much for covering this. Keep up the awesome videos!

[@ahmedkhan3980]

From what I can grasp, this is purely for those who just want to grow their muscles with no regards to endurance or athleticism. So athletic training peeps your are safe.

[@marcelzed1154]

On the one hand, I'm sad because I realize I've been training the wrong way for over 10 years, but on the other hand, at least now I know how to do it right Thanks m8

[@ironman332]

im in and out the gym while people are still working out

[@rogeliolara9402]

I enjoy your videos honestly I’ve changed my physique big time and your videos really give me good information I appreciate it

So, here is my question: I am 15 years old, and I do bodyweight training. My push workout looks like this: Pike push ups 3x12 Regural push ups 3x12 Pseudo planche push ups 3x7 Plyo push ups on knees 3x10 By these exercises and reps, I get to fatigue at the end of the workout. I repeat it 3 times a week. Is this too much? According to the video, yes, but I dont feel exhausted at the end of the week, so I would say it's not. Your thoughts?

[@alwindupal-ag1548]

Its actually good enough kid

[@imanuelbrandon7763]

I really appreciate this. I’m a teen and just started trying to work out. This really helped me figure out how to get started and get better 💪

[@paulchristie3306]

Look at Wendler's 5/3/1 workout. It's very popular.

[@BrandedByLola]

I love training my clients using the upper and lower method also. It does show better results and provide optimal recovery🙌🏽♥️

[@naimabettahar776]

Hey but when to hit the back ?

[@awiwiouchan6480]

@Tasunke relax

[@Ihateteenagerstheyrecringe]

@Tasunke relax

[@Ihateteenagerstheyrecringe]

@Tasunke weak

[@MattGarcyaDC]

approximately how long does an upper body day be?

[@realmrdrew]

Please cover occlusion training, or so called BFR.

[@danielkim4247]

Could you guys post a detailed workout for the week? I’m confused with how many exercises to do during each training session. Thank you

[@pathtooptimalhealth]

It’s all preference- 50th year, lifted since 15 (4 years in high school- going to competitions) I lift 5 sets barbell flat, 5 sets barbell decline, (switch the second for iso or smith incline during the week) * 3 sets of 30 push-ups, 3 sets of 20 dips Monday, Wed, Friday is bench Tricep overheads with 25kg plate 4 sets of 30 Lift approximately 90% of max with one day going down to maybe 85% Even go 100% and + with max a couple times a week. I just enjoy lifting heavy. Rest, know your own body…good to go. 😊 It’s definitely not for everyone

[@cgfitnessandarboriculture]

What is too much or too little is going to vary for each individual. Setting generalized recommendations for everyone as a whole is actually going to cause some people to hinder their own progress in my opinion because for some people, higher volume produces better results but if they are afraid they are doing too much because it goes against what is "recommended" they may hold back and actually limit their own potential. Likewise, some people do better doing less volume. The way you figure this out is by gaining training experience and trying things out in the gym and evaluating your results.

[@codinghusky5196]

Exactly. And the way you avoid posting superflous comments is by watching the WHOLE video before commenting on it.

[@sirsir9665]

I like to do 4 sets of 4 exercises. The last one being a lift involving the supporting muscles like triceps. I do this with dips for example to warm up the triceps and finish chest leading me into a triceps workout.

[@bltnbros122]

Im not sure about this, 8 sets in chest day is just like doing 4 of bench press and 4 of incline, and the flyes? Dips? Push ups? etc...

[@Benbidmead]

Yup. Or 4 sets of bench, 2 sets of incline, 2 sets of cable crossovers.

[@powderwigwoodenteethmf5037]

I would lose muscle if I switched to that haha

[@tupak169]

When we says studies, it’s funny because the studies can be totally skewed. I’m a doctor, so I know. I do 4 sets of incline bench, 4 sets of flat, 4 sets of cable flies, and 4 sets of dips. I do this twice a week. I do a minimum of 30 sets per muscle group. Show me any natural guy in the Gym who is ripped doing 10

[@chasetaylor777]

Love the video. I agree with you as well when i started to focus on progression and not sets or reps is when i seen my most gains

[@hvafaenskaljeghete1800]

Keep the weekly volume (sets) on a healthy/normal level use your head Mon - back, traps, biceps, abs Tue - legs, chest, shoulders, triceps, forearms, glutes, Wed - back, traps, biceps, abs Thu - legs, chest, shoulders, triceps, forearms, glutes, Fri - back, traps, biceps, abs Sat - legs, chest, shoulders, triceps, forearms, glutes.

[@lifeisgood070]

I would've really liked to see that graph with numbers @ 2:15. Because maybe it's better to be on the left side of the curve to avoid neurological fatigue on the weeks I have a stressful job.

[@ItalianWarrior777]

I noticed I usually do 1-3 sets per muscle group, that's it. I keep it simple, if I get stronger, I get bigger, sleep 8-9 hrs daily and drink some coffee as energy drink, and I make strength gains every week all natty too

[@JoseSilva-id3vh]

How often you repeat these 3 sets? Or is it just once a week?

[@Foxcoonjr]

Wow! Thanks for this Video. According to you and research I've been over training my body. I've been doing 5 sets of 8-12 reps per exercise. And I do 5 different machines/ exercises per muscle group. That's 25 sets/ 250 reps per muscle group. Not to mention sometimes i work certain muscle groups twice a week. Yeah I'm still learning. But Thanks for the information. This will save me a lot more time in the gym and hopefully better results

[@naturalaquatreasures]

Did you see better gains after reducing the volume?

[@Foxcoonjr]

@@naturalaquatreasures @Cosmic Origin yes sir I've had some nice gains. I see much more definition with the challenge that I was doing. I've been experimenting with my body and doing different challenges. I've figured out how to lose weight/ tone up very quickly with certain diets and workout challenges combined. I've actually lost more weight then I wanted to because it happened so quickly with less reps. Now I am starting this new challenge in one week to gain even more muscle( consuming 3700 calories daily), intermittent fasting(16/8) carnivore diet, and weight lifting with little cardio. I've also learned that having a mind and muscle connection, good form, slow paced reps while holding your reps for a couple of seconds is very beneficial. Little tips really help.

[@yungmadzi]

Hey, I wanna start gym but I wanna know something, I can only train twice a week so I would do like chest/Biceps then back/triceps etc split it up each day so I can only train like chest once a week, I have 4 exercises that I would do 3 sets of which in total is 12 sets in one session for chest, after watching the video idk if I should drop one of them so I could do 9 sets in total (around 10 like the video said) or should I just keep at 12?

[@d4mdcykey]

Excellent content as always. At 56 I find splitting the total sets per week per muscle works way better if I split it to two days per that week. For years I just banged everything out until I couldn't stand up in one workout, total annihilation. While this does result in growth the resultant, eventual damage to joints and tendons greatly hampered progress. One eventually realizes (particularly with age) no matter how hard you WANT/LIKE to push yourself in a workout, it's a moot point if you have to keep taking time off to recover from injuries or extreme pain. At the end of the year you have actually worked the muscle less with the added issue of walking around each day in major discomfort, impacting daily life.

[@andyframpton9802]

May I please check - how does this all apply to isolation work? Say your cap is 20 sets per week, and the focus is your shoulders. To start your workout, you perform a compound movement - standing barbell strict press for 5 sets. Next, you perform an isolation - 4 sets of lateral raises. Does that equate to 9 sets for shoulder movements that week? Essentially, does isolation work count the same as compound work for that muscle group?

[@ferlou2373]

About the study mentioned at 4:23: “No significant difference between conditions for maximal strength in the back squat or bench press, muscle thickness in the elbow extensors, elbow flexors, or quadriceps femoris, and muscle endurance in the back squat and bench press performed at 60% 1RM was detected” when comparing 1x/week and 2x/week.

[@ferlou2373]

And how does the 2x/week training group manage to get more volume in when “All other variables were held constant“ which includes volume?

[@sanjayragavendra8584]

Bro, it would be really helpful if you can tell us about an ideal 5 day split, incorporating what you just mentioned about. Please do so.

[@gwot]

everyone's body is different, and goals are different. No such thing as ideal for everyone.

[@nasirasalati4250]

i’m a simple man.... i see a Jeremy Ethier video i click, watch, and like the video🤷🏽‍♂️

[@victor5949]

"Boring, chance the record with these comments man." (2x)

[@dondiibnob5512]

Micky Damon true. I saw this nonsense 6 times yesterday on various pages

[@jackkirby1389]

By muscle group does the mean push muscles or does that mean triceps? Do the 3 heads of tricep make up a muscle group?

[@DustAges]

I have the same dilema

[@splatterman4074]

With this video View, there are 3 diferent youtubers fitness, at least, that match about optimal amount of sets per muscle group per week. That,s so nice stuff.... God job kid....💪

[@biscuitthecat3316]

Honestly on the only source you need for fitness goals

[@marguti3881]

I need 7 PhD s to start workout with weights i am going bk to jogging

[@atdynax]

How can I apply thos to Pitt Force?

[@b3z3n14]

Thank you! Very insightful! Undoubtedly earned a sub! 29, and not been to the gym in years after quite a number of years in multiple striking martial arts, karate messed my joints up (Ridiculous stances) i stopped training a few years ago and wanting to just get back into shape but at my own pace as i'm not competing and just doing it for health and myself. This sounds like something that could work for me as i use to train till burned.

[@ltlsWhatltIs]

I feel like the larger muscle groups (chest, back and quads for example) need closer to the 10 sets a week goal. And smaller ones like shoulders, biceps and tri's can be less. Since usually these are getting worked in compound movements as secondary.

[@MrAssassinash]

Solid info weldone on mentioning the fact that the research is done on averages meaning everyone is different.

[@Blaze026]

Question for beginner: What would be the recommended minimum sets per muscle per workout day? Could you split the volume over 3 or 4 days for a full body program? Is there a minimum requirement needed in order to get proper muscle activation?

[@youssef23able]

Ppl

[@midget420]

Imo full body is very effective for beginners. Just 3x a week and doing 1-2 exercises per muscle group

[@devinotero1798]

Can you do a push/pull workout example

[@egjs2006]

I’ve been doing the “bro-split” for so long I didn’t even know it had a term for it.

[@danushkkk3303]

Lol 😂

[@sjoo8]

Ahhh the ultimate problem with bro-science. I've done the same with things man. You hear it so much that people repeat it as if it's an irrefutable law and that's not the case lol.

[@wallythomas1972]

I like the videos. They’re very scientific and I can tell you do a lot of research. 👊

[@Ztinkyy]

Super high quality content found here in a sea of "junk" elsewhere on KZbin - thanks, Jeremy.

[@MIngalls]

It makes total sense and you can feel it yourself. If you're doing 16 sets in one session (# given in the video), you cant tell me your lifting at the same potential on your 12 set as you were on your first few sets. You're going to have to drop weight to get it done. Makes much more sense to do a push/pull split or upper/lower where you hit the muscle twice a week and do 8 and 8 so all 16 total sets are done at max potential.

[@kiyarashbagheri8108]

Would you get sore after your 8 sets tho? imagine my plan is 7 sets for chest on Monday and another 7 on Thursday. How sore should I be after Monday?

[@MIngalls]

​@@kiyarashbagheri8108 Well, unless youre an experienced body builder, your muscles don't need more than 2-3 days rest. Which is also the same reason you don't need more than 6-7 per workout to have impact.. At least, that's the concussion I've come to after researching into and watching videos like this. The goal isn't to go into your next workout sore.

[@PimFPS]

What if you perform a compound movement, like the military press?Does this set count as shoulder and tricep?

[@zaryabali316]

Shoulder. Always.

[@GotFaculty]

I wouldn't for military press 3 sets of bench press I might count as a set for tris, same goes for Pullups I just go by feel though, if my biceps or triceps want to keep going then I won't stop them 😂

[@thiagotorresbr]

There's an elbow extension, thus, the triceps work as well. Many will count it as a triceps workout too. Just like what happens with the bench press

[@jamie49868]

Everything adds up, but you don't count everything. Walking over and picking up a plate/dumbbell to put on the bar is part of a workout and incorporates a wide range of muscles but it doesn't count. That is why you have to train everything if you want to get really strong. Even isolation moves require muscles that you don't think about and certainly don't count.

[@kappakd]

Of course.Ohp is the best compound exercise that targets the longhead of the tricep,bench mainly targets the other 2 heads.So yeah you must count Tris

[@JPbarbosa8]

Jeremy, I only need to say thank you from Brazil.

[@minhafauna1525]

Outro Brasileiro nesse canal😁

[@idkwhyibothered]

Every time I watch your videos I learn something new For example 1:14 the correct technique for the latts pull down I use to lean back and fatigue in my arms.

[@thomasjefferson3481]

So if i'm doing 16 sets on leg day, I'm doing too much? I'm doing 4 sets of med stance squats with a 50 Lb dumbell in each hand, 4 sets of close stance squats with a 50 Lb dumbell in each hand, 4 sets of thigh biceps curls with a 50 Lb plate, & 4 sets of toe raises with a 50 Lb dumbell in each hand. I do a rest of one minute in between sets and rep ranges are in the 18 to 8 range. This workout takes about 25 minutes to complete & it's done once a week on Mondays, so I'm resting 7 days before it's done again. I'm not sore all the time or anything, although I do have back problems that this has helped, but it was a LONG slow road getting the weight up to 50 Lb dumbells in each hand on the squats. I'm 53 years old and dont' want to be over doing this stuff. I also do upper body stuff on Wednesday & Saturdays. Thanks for any help!

[@ashur4348]

So how many sets is best for example i workout muscles twice a week usually 6 sets chest monday, 6 sets chest friday.. is this enough?

[@franko4573]

I guess i must be different because i do 21 sets for my chest and thats just one day out of the two times i work my chest a week. Ever since i started doing that ive noticed more definition and mass in my chest than what it was before.

[@joan8101]

How much time do u spend at the gym lol

[@franko4573]

Joan depends on how busy the gym is but its around 2 hours

[@AceKinG2024]

Depends on the targeted muscle. For small muscles like Delts, 9 sets per week. For medium muscles like Biceps/Triceps 12 sets per week. For large muscles like quads/Hams 15 sets per week

[@nickhinton8888]

biological Health make a video and I’ll believe you

[@AceKinG2024]

@@nickhinton8888 have Faith in me

[@bad689]

So is that 9 sets a week each for front, side and rear delt? Or do i do 3 sets a week for front, side and rear delt?

[@AceKinG2024]

@@bad689 Yes 3 sets for each muscle of the delt. Now because you might train your front delt while doing like a bench press, you can train it with 2 sets only. Usually the rear delt is hard to target so 3 sets always.

[@nickhinton8888]

biological Health what size do you consider pec muscles? And for the delts, should I be hitting failure each set, and add weight? Or only teaching failure at the ending sets

[@ackley1203]

U are an actual legend! I just opened my eyes..... Thanks a lot!

[@redrock1963]

Good break down but @ 3:47 where you talk about the split of 16 into two days per week to be "trained with other muscle groups". Does this mean that one of the two days the "muscle group" would be the primary muscle group while the other day it would be "trained with other muscle groups" as the secondary muscle group. It suggests that the second session would not be as much of a workout as the first and therefore it would not be as an intense workout which would diminishing the results.

[@LeeC71]

I'm currently doing full body workouts again. I do 5 sets for everybody part that includes warm up sets. Takes about a hour and im trashed after. I train this way because I'm not naturally lean even with a clean diet and I find its the only thing that keeps my fat levels down to a minimum. Works for me anyway.. Great video BTW 👌

[@jordvnkim]

5:50 Your welcome have a blessed day 😁

[@jw7665]

You da real MVP

[@jamie91995]

Thank you

[@wolden6146]

8 sets per workout? When you train chest, then you can only do like 2, maybe 3 exercises? Or am I misunderstanding this?

[@Aaron-cy6pu]

JW A why no incline ?

[@user-ln3zk4xf6q]

How should it work in upper lower workout what the fuck

[@TeodorUnfiltered]

Bench Dip Incline

[@TeodorUnfiltered]

I like to do Bench Dips Incline Cables and flyes

[@jimmy5634]

I’ve been over-training for quite a while. As a way older dude, I found that fewer exercises, reps and sets with very high intensity and plenty of rest in between workouts = increased muscle mass.

[@monke7359]

Hi sir. I have a small question. Is the video saying that you should do around 10 sets per muscle group per workout(day)? Or 10 sets per muscle group per week? I'm confused because at 5:53 the first one says "around 10 sets per muscle group in a single workout" and the second one says "around 10-20 sets per muscle group per week".

[@monke7359]

I watched the whole video but I guess my English is not there yet

[@hollyriver22171]

Wait so no more than 10 sets per muscle group, but how does this work if you’re combining compound exercises with isolation ones? Pull-ups work triceps but not as much as a tricep curl right? So would 5 sets of pull-ups plus 5 sets of triceps curls be considered the maximum number of sets I should do for triceps?