Jeff Alberts: How Much Training Volume To Build Muscle?

[@deanbell2337]

I really enjoy listening to Jeff Alberts he has had a major influence on the way I look at my own training the man is a fountain of knowledge when it comes to how to make consistent gains naturally

[@xnj_]

Such a great perspective from Jeff here! Thinking short term is a great way to remain stagnant in your progress.

[@ryandeffley7652]

The main point of lifting is to cause an adaptation. What happens is that guys do so many sets it keeps them stuck in a recovery loop. I switch off between upper and lower every other day and only do 8-10 sets per workout with full 2-3 min rest periods for strength. I'm out of the gym in like 30 min. If you keep focusing on progressive overload over time, you will see progess because you're allowing your body to both recover and adapt to the training stimulus.

[@rafaelcarvalho234]

So you roughly do 2 hard sets per body part every 4 days, correct?

[@ParvParashar]

Totally awesome video and great advice as always! 💪

[@longevitymuscle]

Thank you! Appreciate that 🙏

[@felipeluizfelten]

i start to do only 3 sets per week, and for my surprise i gained more muscle than 10 to 20 sets per week

[@unchained8]

Thank you for wise context ❤

[@DanielQuintana-vh6wb]

8 sets per week is the most efficient for muscle mass

[@analogcrunch4716]

I argued with that Menno science guy who isn’t big at all he preaches 20 set stuff a body part a week and there’s no way nattys are training hard using that much volume and recovering. I’ll take him through a real workout and he won’t do more than 6 sets for chest a session let alone 12 or 20. I had to educate him that 90% of elite pro bodybuilders with insane genetics adhere to low volume. They don’t do a ton of true failure sets.

[@rtds2024]

meno is broscience

[@EVERYTHINGDEAD2223]

literally what i was thinking, how does someone do 20+ sets a muscle group, at that point you can’t be trying

[@zwryy7622]

The science dudes can't even reach consensus on what failure is. Anyone with a functioning brain can see 20 sets per week is completely unreasonable for a natty that trains with any type of intensity. I'd say 8-12 sets per bodypart is a more realistic approach with a few exceptions here and there.

[@jamesgazeley]

You keep thinking that buddy

[@ck3125]

@@zwryy7622I do agree that the “science based” guys over emphasize volume. They really showed that when the new 52 sets for quads study came out, and they backed it up. But whether it’s genetic response, or instinctively leaving a rep or two in the tank, there absolutely are nattys who developed incredible physiques off high volume. Geoffrey Verity Schofield, and Chris Jones are examples.

[@Fearless_DoGooder]

So it sounds like if your weight lifted and reps are going up from week to week, you know you're progressing. If not, you know you're plateaued.

[@DanielQuintana-vh6wb]

Start off with 6

[@analogcrunch4716]

Why do we equate weight to the bar with hypertrophy? The goal should not be moving more weight each session for hypertrophy not to mention it simply does not work. Listen to Mike Van Wyck a 300 lb monster and former pro explain this. Most gym bros will sacrifice set and rep execution to chase arbitrary weight increases.

[@rtds2024]

lol mike is broscience

[@TheCeiteach]

​@@rtds2024and most science preaching guys are tinyyyy... so what's your point?

[@rtds2024]

@@TheCeiteach less steroids?

[@EVERYTHINGDEAD2223]

the goal is to add weight to the bar session to session with proper form, how does this not adhere to hypertrophy?

[@daviddietsch]

@@EVERYTHINGDEAD2223it does, just don’t cheat your form