Stop Doing “3 Sets of 12” To Build Muscle (DO THIS INSTEAD!)

[@athleanx]

*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/sets-and-reps-for-you If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@TiNTiN-nj7jg]

hi am first

[@RVsbladesnthangs]

I no longer believe the "giveaway" is real.

[@TiNTiN-nj7jg]

me also this giveaway isnot real

[@michaeljkeyes]

It's real. I've won one.

[@1dgram]

​@@RVsbladesnthangsit's real, I won it once before

[@josephmoore7403]

At this point every time I hear someone say doing set/rep scheme X doesn't work or is a waste, I stop listening. Everything works if you train hard, nothing works if you don't.

[@JasonReborn-hc6lx]

True although some things work better than others

[@TwinMillMC]

You're a very smart man. Will you be my friend?

[@LittleBpaulmuller-Owners]

​@KillRhythmmore like you don't listen enough and prefer to whine instead.

[@Saraf2202]

​@@TwinMillMCsure

[@LittleBpaulmuller-Owners]

​@@neverbroke642you again, he made a workout using 4 sets of 12 doesn't mean he claimed it's the only way you can train, sherlock 🤦

[@NeoGhk]

Your chosen goal is important. I'm pushing 60, after more than 8 years of training in gyms, I know that I'm not going to compete in Mr. Olympia, so I go slow in weights and in reps. Injuries at any age is a major setback. And no one will tell you that until you experience an injury yourself. Pushing the limit on a daily basis has its gain but it is not without a cost.

[@user-pc5qj2ix2c]

About a year ago. Was doing incline leg press. Felt a severe snap on the right side of the abdomen. Could barely walk for days and was out of the gym so bad that I've only recently been going back. Little too much weight, wanted to keep up and impress a mate.

[@stevemarky5944]

This is true. I'm 52 and I've been lifting since I was 17. I warm up slow with light weight. When I push myself and max out, I definitely feel it later.

[@JoergB]

Well said! Beiing 59 Years and in the gym since I am 13, I underline your saying, except the reps. I do now 20 reps since 3 years, but lowered the weight. This works fine for me. Everybody needs to listen to his body, not the mirror, nor the weight. And your body will talk to you - immeadeately and in long term. Just LISTEN.

[@livenhfree]

I *just* posted about the same thing. I'm 66 and have enjoyed lifting on-and-off since my 20s. I don't want a setback, so I'm kind of afraid to go low and heavy.

[@bobp5523]

At 69, I'm also in the "don't get injured" category. I concentrate more on cardio, but I do weight train twice a week. My goal is mainly to maintain the muscle that I have. To this end, I use lower weight and stay in the 10 to 18 rep range.

[@AbdulGhani-vm6oq]

I do the 'failure to train' method.

[@OrIgInAlMan1914]

🤣🤣🤣

[@B..B.]

I'm having unthinkable gains by using this method. Never been this big before

[@wiz4020]

Don't feel bad, most people take that route!

[@nicholasjolly910]

😂

[@suzanneaubin7599]

😂😂😂

[@Braveheartman123]

I’m 64 and know all about the old school bodybuilders. What I’ve found is mixing things up is what works best for me. Sometimes many sets, sometimes only a few, sometimes negatives or supersets, sometimes not….change a few exercises every 6 months or so. Our bodies respond to work and overload by trying to “adapt” to it. You don’t want your body to adapt, so keep changing things up. That’s mainly what I’ve learned from almost 50 years of training w weights.

[@antoniowyckoff2]

Thank you sir.

[@drecool85]

This! You have to learn to TRULY hear & listen to your body .. some days you can push a little & some days just focus on maintaining, eating healthy as heck, stretching, and staying happy & moderately productive. Key to longevity.

[@magicmyst206]

Absolutely! I found that out by accident. I trained hard the same way every week. Then one day I had to carry heavy buckets and bags around. The day after I carried the buckets I was soooo sore and wiped out. My muscles really got demolished and I grew that week. I also learned a lot about my workouts.

[@gregkloe]

Also 64. I build my programs using the "best" exercises for each body group that Jeff presents in other videos. I make changes often, but at this point it is more akin to fine tuning than wholesale changes.

[@Quazzi]

Not to have adapted but to always be in a state of adapting

[@LittleBpaulmuller-Owners]

0:50 Goal 2:20 High Effort 3:50 # of sets 5:40 # of reps 8:40 ROM 10:40 Your effort guides the right amount of set and rep (Your Intensity dictates the amount of Volume you need)

[@aramer25]

What a Nice guy❤

[@LuisGonzalez-gb4uh]

Do not complicate this. It's simple, you can go heavy or for long, but not both. If you want to do many sets, you'll have to pace yourself, making sure you're saving enough energy to complete your workout. But if you go all out, to real muscle failure (but Mike Mentzer's or Dorian Yates' "true muscle failure") you won't be able to do another set. Look at their videos. When they finish a set, they're close to fainting.

[@edwardoverton1662]

Thank you. Didn’t learn a thing..

[@colinscrypto3307]

The real MVP!!!

[@raymondserfontein3203]

Person A said 3 sets of 10-20 reps, Person B said 1 set trained to failiure. IDK what to do anymore, so I'm just going to start following my own head. Truth is, it seems none of these people know the answer to the question. It's all just noise. I'm so tired of being confused by conflicting reports. Time to get off KZbin and get my muscles working.

[@bryanwaller8914]

What you’re not realizing is everyone has to figure out what works best for their individual bodies. Take all the information that comes your way and mold it into what works best for your body…

[@ob1kendobe]

1 set to true failure with one super set to true failure with focus on negatives and static hold is the absolute most efficient way to work out any muscle group I won’t say it’s definitely the BEST and ONLY way but it is the most EFFICIENT method!

[@billymartin5657]

Every" body" is different. Different genetics. You have to discover what stimulates your muscles. How many reps, sets,etc

[@f8c3themusic]

Agreed. It’s a conversation that keeps getting rewritten each year. Do what feels right. Sometimes I do 3 sets, sometimes 4. Sometimes I do 8-12 reps, other times it’s 10-15. Just get some resistance in, cardio, and eat right. That’s a recipe for good health.

[@raymondserfontein3203]

@@ob1kendobe I've done this in the past. My gains were the same as they are now, doing 3/4 sets of 10-20 reps and it had the downside of having a longer recovery period.

[@sunriseboy4837]

I'm 75 in a couple of months, and use MM's stuff to great advantage. Warm up set. One 'big' set to failure around 6-10. Three or four days recovery. I'm now able to do pullups, pushups and whatever no dramas. Sensible approach, sensible awareness, good food, plenty of sleep. Thanks to Mike Mentzer for his inspiration, and thanks to Jeff for keeping this stuff moving.

[@brandonpoole1670]

I dunno. I’ve always done 3 sets of 10 reps, sometimes 6 sets depending on the exercise, and I went from a lean 6’ tall, 155 lb guy to a ripped 6’ tall guy weighing 198 lbs. It’s fun to debate and ponder the pros & cons of this or that, but I think the key word here is EFFORT. Set a goal, stick to it, stay consistent, and listen to your body. I was in the army for several years so my training was and still is built around 50/50 strength and endurance. My PT test scores were usually 5 or so points from the max of 300 because I sucked at sit-ups due to the biomechanics of having a long upper torso. Most everyone trains for self-improvement, not a Mr. Olympia title. Set/rep range aside, training with purpose, determination, consistency, and function of movement will take you further than any fad or currently hyped trends ever will. Hell, just having an encouraging workout buddy will likely elicit more progress/gains than any number of knowledgable articles or videos ever could. Just my 2 cents.

[@juwick8447]

That's very good to read.

[@2headedmadness21]

How old are you?

[@brandonpoole1670]

@@2headedmadness21 I’m currently 43. Started lifting when I was about 31 and it took roughly 4 or 5 years to reach what I consider my natural peak. Covid disruptions threw me off my game a bit, but not by much. These days I just try to lift smart, avoid injury, and maintain. Use it or lose it, as they say!

[@hellblazer_original]

Add "fun" to that, and me as a 44 year old dad, who started lifting 2 years ago and now finally sees results is signing your text as the best, most honest and most truthful comment about exercising in the gym anyone has written so far. Without having fun in the gym you will not stick to it. Also some light progression should be there. But everything else was never written better than in your comment. Cheers, my dad buddy from whereever in this beautiful world :)

[@brandonpoole1670]

@@hellblazer_originalHa! Thank you, hellblazer. Much appreciated. And you’re right, fun is an important aspect to emphasize. I love a good, grueling workout when everything is clicking, but doing too much of that can lead to burnout or dread the next time leg day rolls around (for me at least). That’s when these Athlean-X videos come in handy, to learn and try something new which can also be FUN. It’s nice to hear from another 40-something that enjoys hitting the weights. It’s never too late to start, but age doesn’t make it any easier. I discovered the latter at about 42, lol. Keep at it tho! Cheers from here to there as well. 👍

[@DavidVenti]

After 4 recent foot surgeries and 1 8 hour leg bypass surgery since the end of December, I finally started lifting weights again too get my strength back - I'm 48 & i got a infection in my foot and by the time I got to the hospital,it was really bad & thank God I didn't lose it- I didn't realize how serious it was - Im so thankful,Jeff for you're video's, although im not lifting super heavy yet, I can feel my strength coming back - Always love you're Videos Jeff - Thank you !

[@vulian]

Scary stuff man. Glad you are back at it after all that

[@shaneh3773]

I've been training for 26 years. I've done every rep and set scheme at one point or another. And I've taken almost every PED there is. At my biggest I was 250. At my most lean I was 198. I'm 5'11'' for reference. And none of the aforementioned had anything to do with it. It was all about my diet. FOOD sculpts a body more than anything.

[@Viewfinder73]

I've tried several different schemes and I wonder for you, what did you find worked best for you? Obviously diet is key, but what scheme out of all the ones you tried did you notice gave you the best results? For example, in my 20's I did the whole Body for Life routine and it worked really well. But in my 40's I spent some time doing one of the Athlean-X routines and while I felt more broken lol because I was older and more banged up, I had people I knew commenting how much more pumped I looked. So that made me realize that everyone's body reacts differently to different stimuli

[@shaneh3773]

@@Viewfinder73 I do what's considered the "bro split" because you have to love what you do in the gym or you won't do it. And that's how I love to train. 4 sets, 12-15 or even 20 reps in some cases per exercise. Deep stretches are super important too. I know thats not a lot of detail but it's the broad strokes. Good luck on your journey 🙏🏻

[@Cryptum404]

That’s not very lean at all for your height

[@smack9516]

@@Cryptum404lean???…unless you know his body/fat ratio you have no idea what you’re talking about🤓

[@Baman21]

Im 235lbs and Im 5' 8. I find ladders and drop sets keep the intensity and growth. My last set is always to failure.

[@johnrocksvold9105]

I tried Mike's approach once. I got ill... lost 20 lbs, from all the wrong places. I was really weak. So, used that approach to get my strength back. I found I progressed steadily. However, I tried to do 15 good reps before i advanced the weight. I didn't necessarily stop at 15 reps, but I used that as a measurement point for adding weight. The reps were explosive up, 3 sec eccentric and a pause. I also added partials when I couldn't do full reps anymore. Those days always made me feel wiped when finished. Once I got strong again, I started adding sets. It did help me get out of a bad place.

[@ilyakuryakin4639]

Must also consider higher risk of injury to joints and tendons at maximal effort, or aggravation of existing injuries.

[@crand20033]

I'm just trying to be well-toned looking, not big muscled.

[@glumberty1]

A lot of injuries are caused from repetitive movements, not high intensity.

[@carnivorous_vegan]

I'd say Mike is about 90% right about bodybuilding principles. I've experienced it myself, a large amount of growth even after 7 years of lifting as soon as I cut down the volume, and focused purely on slow, controlled, intensity.

[@jeffkilgore6320]

I’ve changed to the 45 second period of each set, and it’s made me really sore at 64. Slow, controlled, high effort, but mainly, get to the gym and eat well.

[@Greg766]

Let’s see it dude. One set every two weeks like Mike suggests. I’ll see you in a year. I want before and after pictures. Hahahahah

[@P2541-kz1cu]

@@Greg766 It does not get you big it gets you very very strong as it allows for fast progressive overload. Maybe 2 sets as the second set you will always be stronger. A better rule is do as many sets as you can do as many or more reps than the first set (because for some exercises this is the case). Once you get strong you can drop the weight a little and do more sets and reps and get very big.

[@carnivorous_vegan]

@@Greg766 Mike never advocated for one set every two weeks, Gregory.

[@leeolie3728]

@@carnivorous_veganHe did use copious amounts of meth tho

[@davesitarski2310]

I’ve started this style since you introduced it, through Mikes videos. It has worked for me. I am stronger, increased the weights. I’m in and out in 45 minutes. For the past 45 years I trained the traditional way I was taught. 3 to 4 sets adding weight. Now at 68 years old I have found a great work out. My thanks to you Jeff for bringing this to me. Thanks , you’re the best.!

[@jputnam1973]

I'm 50 and it definitely is reflective per better recovery time post short duration stimuli

[@johnathanbeicher536]

Too funny, of course it works “for you”. You spent 45 years building your base & physique. You never could have built what you have on ONE set and if you’re honest with yourself, you know that. Mike didn’t build his physique that way either. This training is fine for a maintenance physique for advanced older lifters.

[@sepshams3491]

@@johnathanbeicher536idk man. They said they’re getting stronger, and that’s tougher to do with age and after you’ve already gained a substantial amount of muscle. I would try it and see how it works for you.

[@LittleBpaulmuller-Owners]

@@johnathanbeicher536 getting stronger after 45y training when you're supposed to reach plateau literally proves it works, sherlock. Mike didn't build his physique that way but he was able to at least maintain proves it works, otherwise he would have lost muscles overtime.

[@Rufio1975]

​@@johnathanbeicher536 Calm down buddy. It's not that serious. Yes it works. I'm 48. I do it.

[@colinriches1519]

When it gets to the point where half your working load feels like its much more, that is where you know you've exhausted the muscle group successfully. For me, drop sets, coupled with rest/pause allow me to reach failure multiple times and have given me the biggest returns compared with everything else I've tried.

[@cathybird9763]

17-Year-Old woman here. I started doing weights off and on since 1982. I went through that whole phase at 12 to 15 reps. God what a waste of time! Now I do two sets to failure which is usually 5 to 8 reps. And I am growing muscles!

[@PaulewingStHelens]

In the mid nineties I ordered Mike Mentzers book (It was more of a thick Magazine) Heavy Duty. I followed his programme religiously and here is what I found. Firstly it’s almost impossible to follow the work out or routine without a training partner. For example to train to failure on say bench press you need someone to spot on the failing rep. If you want to go further and do negatives you certainly will need a spotter. Even if you don’t do negatives I found if I was on my own I wouldn’t go to absolute failure due to fear of not being able to place the weight back and also the lack of encouragement you would get from a spotter. The other thing or issue I found was although the work outs were shorter and more infrequent I got to the point of dreading going to the gym. It is unbelievably hard to go to absolute failure every set and work out. Then the very issue of failure is an arguable point. What is failure? Mike even says in his book that (not quoting acurately) you may feel you’ve reached failure but if someone was to put a gun to your head at that moment and say push five more reps out or I’ll blow your brains out, chances are you’ll find the strength to push five more out. All in all I found it an excellent routine to follow on a short term basis but personally I think it’s impractical to follow long term. I know some will comment and say I’ve followed this workout for twenty years etc but I think they should ask themselves have they really pushed themselves to failure and beyond in every work out. I certainly couldn’t.

[@nanchesca3950]

Good points! Also, I'm no spring chicken, and there's some exercises I can't do heavy to failure without risking injury. I tend to think of the first set as somewhat of a warm up and a chance to feel how strong I am that particular day

[@ob1kendobe]

That’s why I use machines for this method and it works perfectly. I also use the rest pause to make sure I go to true failure where I can’t do one more positive rep no matter how hard I try

[@tresfielder3148]

👍👏👏👏👏 To all the responses thus far.

[@soots-stayingoutofthespotl5495]

Interesting post Paul. Personally, I think the more years you've been training for (or perhaps it's just the older you get), training to failure or even really close can be too fatiguing if it carries-over into your daily life. I mean, I train full-body 3 or 4 times a week for about 90 minutes these days, and even though I'm doing fewer sets than I was just a couple years ago, and working mostly in the 10-16 rep range now, I still fall asleep fairly early in the evenings on gym days. I sometimes do 'heavy' sets of 8 or 9 reps, but I certainly wouldn't want do 3-rep or 5-rep or 6-rep sets at the corresponding weight for most exercises, and definitely not on squats or deadlifts. Okay that's partly down to mental attitude (i.e me feeling apprehensive about a forthcoming difficult workout before even going to the gym), but it's more to do with pain tolerance while actually there, and not repeating injuries that become most inevitable over time. Plus, as I suggest above, although DOMS is tolerable, suffering from tiredness continually is neither sustainable nor desirable as you move towards middle-age, when training to failure just kills your CNS; I do work hard while I'm there though. Of course, there will always be guys in their 40s and 50s who have an excess of energy and almost unlimited stamina, but that's not me!

[@SAFFRONINFERNO]

I am very eager try mentzer methodology Like you said without a partner it's very difficult to perform or motivate to go that way when whole of gym is doing reps and sets

[@sunnygirl9691]

There is no ONE way to do things. Being active and enjoying your efforts in the gym is #1!! Try different things - mix it up. There is usually no wrong way unless you're being reckless and stupid.

[@crand20033]

I'm trying to lose weight with HIT. Lifting weights is HIT.

[@Iksvomid]

Clicked so fast I got gains on my finger! 🎉

[@dive2drive314]

That click better have been done with good form

[@selimzerey9853]

"You've worked explosively but overlooked the hypertrophy component by reducing time under tension."

[@rundown132]

you've done your one set, now rest

[@macareuxmoine]

😅😅😅

[@chaseweeks2708]

Need more time under tension.

[@chattingwithshap8010]

Here is the problem, Jeff! Almost all fitness influencers and even studies rarely take into consideration all the factors that contribute to strength, size, and endurance. I’ve been a coach, trainer, teacher and have trained/competed (still powerlifting) for 30 plus years. What worked great for me at 25, would and does not work well at 58. I use these tips and teach them over and over. They are time tested no matter what. 1. Master your exercises 2. Use compound movements as a core part of any training. 3. Progressive overload should me done slowly. 4. Recovery is not laying in a couch, eating donuts. It’s about allowing your body time to heal. 5. Food matters. If it grows and has a face, it’s usually good. 6. Programming matters, but following the same sets and reps gets you stagnant. 7. Age - training history - injuries - stress - job - genetics all make a difference 8. Stop copying what one top pro tells you to do. Get educated. 9. Seriously maintain a positive attitude. 10. Lastly and most important, fitness can be a hobby or a lifestyle. Choosing the later is how you transition your body.

[@Joe-ti7qd]

Lost me at 5. Yall eating just meat are silly

[@chattingwithshap8010]

@@Joe-ti7qd no grows (veggies - fruits - grains ) - face is salmon - eggs - chicken - turkey - steak. Another words, what we should all be eating.

[@LittleBpaulmuller-Owners]

@@chattingwithshap8010 so carnivores?

[@TestTest-y8j]

So true

[@3komma141592653]

Well, reality is, 80 % of fitness influencers are on steroids. Studies even proved you gain muscles with moderate levels of additional steroids even without training. But it's just mind boggling how many people are willing to risk their health for those gains. Not sure what is recorded on Mikes intake of steroids, but he died before 50 just like his brother. So that should make you thinking.

[@willievaughn6474]

Absolutely, I want this body to last until it can't through training. Health first to me, then rewards. You're an excellent teacher and trainer Sir, I highly respect you. Thank you.

[@AtlasReburdened]

Then hopefully you're going for the nexus between strength and endurance, because bodybuilders typically don't get old unless they happen to have wheelbarrows of money for heart surgeries after their 60s.

[@willievaughn6474]

@@AtlasReburdened that's amazing. Thank you Sir. Earlier, my message kept repeating, I didn't do that purposely. It could be because my phone's cracked, and its heat sensitive. But I do apologize I erased them. I believe.

[@AtlasReburdened]

@@willievaughn6474 No worries, friend. I didn't even see any duplicates.

[@ukbleedbluex9340]

@@AtlasReburdenedBody builders that abuse steroids don’t grow old. There are several 70 year olds at my gym still hitting the weights, still going strong. There is nothing wrong with bodybuilding itself if you also include mobility work and proper rest.

[@AtlasReburdened]

@@ukbleedbluex9340 Serveral is a meaninglessly ambiguous word. Hitting the weights is a meaninglessly ambiguous phrase. There's probably 70 year old strength trainers at your gym, not 70 year old bodybuilders. Also, mobility exercises do nothing for the damage that bodybuilding does. Bodybuilders don't die from reduced range of motion, they die from heart failure and aneurysms finally giving out.

[@pallecla]

Don't overthink it.... Just get to the gym and lift!!

[@LittleBpaulmuller-Owners]

Training without plan and purpose 🤦

[@Joe-ti7qd]

​@LittleBpaulmuller-Owners what is the "purpose" supposed to be? Just move thy body. Dont overthunk it.

[@LittleBpaulmuller-Owners]

@@Joe-ti7qd wa tch this at 5:00 Are you Training Hard Enough (TAKE THIS TEST!)

[@Chugas21]

@@LittleBpaulmuller-Owners Gatekeeping lifting… not a good look

[@bramaugat74]

Don’t think. Great advice 🤡

[@ricosuave7102]

I started lifting heavy weights and running when I was 30. Prior to that all I did was body weight,martial arts,and stretching. I found Athlean-X when I first watched KZbin. I’ve used what Jeff has given us and he is correct. I used to count reps,do all kinds of different sets,diets,etc. I made many mistakes but learned from them.

[@thomaslandcaster9638]

I do 4 sets of 25. I know it's not normal and many people don't like my training method. The thing is you do what your body can handle, your workout is base on your daily life and how much time you can put into it. I started at 3 sets of 8, 3 sets of 12, 4 sets of 20 and now 4 sets of 25. It took me years of workout to create my way. Everyone is not the same.

[@someguyusa]

I have done HIT, bro splits, total body, low medium and heavy weight, and all kinds of variations over time - 35 yo now. It all works as long as you train hard, train consistently, eat, sleep, and rest enough, and do not ever ego lift but rather always err on the side of caution. Personally, due to injuries from the military and otherwise (never from training though), I do not use heavy weights much anymore, but can train just fine with low and medium weights by adjusting the sets, reps, and rest times accordingly. I still get great results, I'm not dragging myself around feeling beat up or overly sore, and I have energy throughout my days. Intensity, consistency, and recovery. That's all there is to it.

[@cruu66]

Well said...35+ training years as well. If I had to do it all over again a little less ego lifting in my early years would of been better.

[@TherealBrian79]

My training is similar. I train for energy not to impress people.

[@t-impact4241]

I adopted his strategy with slight variations, it’s the best I’ve ever been doing in the gym ❤❤❤

[@benzanino]

What are your variations?

[@t-impact4241]

@@benzanino the goal is to not over exercise so I cut down my splits into single muscle groups. It could be shoulder one day just 3 sets and the next day 3 sets biceps and so on. Add stretching and going there by bike makes my complete workout. In the end it’s 3-5 days in the gym but large time spans again until a muscle group is up again. I am honestly so happy I learned about this strat from mike

[@quintonrichardson7839]

The Athlean X 100 series is my way of doing everything. I'm 56, been lifting safely for 40yrs. Thanks Jeff

[@Cmac1328]

Same. It’s been great.

[@calle6075]

I apply it here and there and it is always a solid way to go! Love the 100-series! 👍🏼

[@GuysVille]

What is it & how does it work?

[@Joe-mx2xe]

Great info. Please continue to discuss reps to failure, HIT, and workout intervals.

[@donf4227]

Some days I wake up, take a long look in the mirror, and then brush my teeth to failure.

[@benzanino]

Don’t forget mouthwash within 30 minutes for max gains

[@Fiveash-Art]

I wipe my butt after my morning crap to failure because no one likes an itchy crack later on in the day.

[@MrGbustamante]

You sir are winning

[@EileenHeitman]

Glad you brought this up. Every day , with my left hand, I spend about 5-6 minutes brushing my teeth. I brush each area at least 24 strokes….nonstop. Sometimes twice a day. Why aren’t my left forearm , delts and trap HUGE? Been doing this for 70 plus years.

[@Fiveash-Art]

@@EileenHeitman Don't start counting your strokes until start straining. That's key.

[@IntegraDIY]

Mentzer is awesome, been following his teachings for a couple years now, and I’ve gained a decent amount of muscle. I’m happy

[@hyugahyuga3761]

I just finished reading "You Are Stronger Than You Think" by Borlest and I'm thrilled! The book offers detailed, science-backed methods for naturally increasing testosterone, which is essential for men's health and vitality. It explains step-by-step how to improve your hormones, energy, and overall health through changes in diet, exercise, and lifestyle. If you're looking for a way to feel stronger, more energetic, and healthier, this book is for you. Don't miss the opportunity to elevate your life to a whole new level

[@xCr0nus]

Just stop.

[@thats_plenty]

So...what does it say about sets and reps then?

[@onegod7257]

this is borlest or his agent trying to sell books

[@RyanLD89]

Nice ad.

[@Marabarra94]

just another theory... hope it works

[@coneasy3597]

I've been doing a one set workout with a warmup set prior ever since you first talked about this workout routine maybe like a year ago. I get so much more gains while saving time

[@zhifengwu2384]

Damn how does that one set work? Do you simply just take it to failure?

[@thats_plenty]

​@@zhifengwu2384he must do unless he's like a new breed of human

[@biggunz3886]

What kind of gains are you getting? I'm guessing you hardly even look like you lift.

[@Chesterd2]

@@zhifengwu2384 yes, you have to take it to failure, but you’re not going to gain shit doing one set of anything even if you’re taking it to failure.

[@truth-alwayswins]

Look at this guy’s page. My guess is “one set” is just to get everyone to look as small as he does. Incel vibes.

[@thedude8526]

I used to go to the gym 5 days a week. I plateaued for years and I had issues gaining muscle despite having a good program. I was tired all the time. Took me 13 years before I did 3 days a week and started eating more. Gained like 25 pounds in 2 years with what I consider a substandard whole body workout. I added biking 2 days a week for cardio. I think Mike is on to something.

[@SeraphimFaith]

it's called "over training" which is never a good program. used to only rest 1min between sets, because of brother's influence, we never saw much gains and I fell sick more easily after workouts. some years later finally tweaked to higher rest time 3-5min in between sets, less days at the gym and finally made breakthroughs across the board

[@IronFist2508]

3 days weights, 3 days cardio, 1 day rest per week for the win! 💪

[@alanbray3448]

@thedude8526 your right it take years to realised you doing it all wrong, Listen to what body says ,don't go heavy as it destroys the joints. Consistency, sensibly eating, rest, And train your way, and results are there. All the massive body's are drugs and life span seems short,which defeats the ideal of health and fitness as we age.hopefully

[@jonathanschadenfreude9603]

At 50 an being quite active(x-c skiing biathlete) I am 205 for the first time in my life, I competed at 175-180...in my younger years. I listen to my body and realize 7 days a week doing workouts is not necc. I enjoy watching your videos jeff

[@noudialp]

I've been working out for two years. I always do a heavy 1 set, which is 5 to 8 reps depending on the type of exercise. And I'm so happy with the results as a 50 year old.

[@Baman21]

Me too Im 44

[@dekik.979]

How long is the warm-up and what do you do?

[@noudialp]

@@dekik.979 I think I am going against everything told by the workout community. I do calisthenics and never warm up.

[@baronmeduse]

@@noudialp Well it depends upon what you mean by 'heavy'. Is it e.g. a 140kg bench press? Or something different? If the average 50 year-old does the first without a warm-up he's looking for future trouble. At age 49 I can still squat heavy for reps - 135-140kg - but I warm-up and build up to it.

[@noudialp]

@@baronmeduse I don't have any previous workout experience and have been working out only for 2 years. The most I did in squat was 50kg 10 reps on a single leg. But it was a year ago. I mainly work my upper body. For ex I do incline push ups with legs elevated on a wall. Last time I measured with a scale it was 90kgx6. But when I started 2 years ago the number of reps for regular push ups was 1 :D And I've never warmed up since then.

[@adrianstarr]

thanks Jeff for the effective reps workout! Has remapped my training after 35 years and I'm loving it! Much appreciation!

[@chrisxx5583]

I do 10, 8, 6 rep sets of one exercise going heavier each set. The final 6 rep set I will actually go to failure and if I get to 8 or 10 then next time I start the base 10 rep set heavier and build up. I write everything and keep a log of what I’m doing each gym session

[@MoPRZA.]

how do you progressive overload ?

[@BankAlexander]

Good pyramid. Good opinion

[@papaspaulding]

@@MoPRZA. He literally just told you lol. Read it again

[@MoPRZA.]

@@papaspaulding I’m new to this, I understood what he said but I don’t understand the logic using a decreasing number of reps

[@papaspaulding]

@@MoPRZA. Ah ok, sorry. The amount of reps are decreasing as the weight is getting heavier each set. so they are kind of like warm up sets as not going to failure. For the first set you might pick a weight that you can do 12 reps with to failure but then only do 10, then second set pick a heavier weight you can do 10 with but then only do 8 and so on. All working up to the last and heaviest set you do as many reps as physically possible to failure (until you literally fail trying to get one more rep) It's a very old school tried and tested approach to bodybuilding most pros and lifters in general have always used and still do

[@Steven-x9t]

Great talk guys, unfortunately social media discusses numerous theories...causes massive confusion on viewers..

[@nateg08]

I recently started training this way. I was getting discouraged because i dont have the time and energy to work out the way i used to. At 40 years old with 2 young kids and full time (with ot) job i find this style fitting to my lifestyle and am back to making gains. Allbeit slightly slower than i used to but i am also 40 so things are just slowing down in general. Another good video as usual.

[@HaiteLibbies]

60 here. I followed Mike’s program since January 2024 and after a lifetime of working out 4 to 5 days a week lots of volume- now high intensity 2 days a week results: 1. Lost significant body fat because not as hungry - 16-18% to 12-14% 2. increase in muscle mass i never had before went from 86 to 90 kilos. Chest, arms and shoulders reacted exceptionally It works for me

[@muffy_bunz]

I'll stick with multiple sets close to failure and ramping up insensity week to week. If it ain't broke, don't break it.

[@LittleBpaulmuller-Owners]

1 set high intensity then gradually increase volume, or high volume then gradually increase intensity They all work, never said this is the only way, sherlock

[@LittleBpaulmuller-Owners]

If you don't wanna break it then don't train, because that's how you grow

[@muffy_bunz]

@@LittleBpaulmuller-OwnersI'm sorry that my preferred training style hurt you so much.

[@LittleBpaulmuller-Owners]

@@muffy_bunz I'm sorry your mother has to work in the adult industry so you can self blow

[@LittleBpaulmuller-Owners]

@@muffy_bunz I'm sorry your mother has to work in the adult industry

[@haroldstanberry3978]

When I did one set per muscle I did 30 reps tell failure and did it every other day you get 48hours of growth 3 times per week. Now I do 8-15 reps 8 sets and three light. I have been doing the gym 41 years now hope this helps someone, and thanks alot for your knowledge.

[@tandemmatt]

Mike was right. I've grown more and gotten stronger in the last 3 months than i have in the last 6 years.

[@TheCelticsAREboss]

because for those 6 years you were not going to the gym

[@tandemmatt]

@@TheCelticsAREboss lol bro splits. They worked, I'm a hard gainer. I went from 130 to 170 using athlean x. I got cut Af. But now my strength gains are sizeable and consistent and I've had people tell me i look way bigger now. I see the difference too! I also had great success on the 100 series workouts before moving to Mike's work outs.

[@Ranger1200]

Why don’t we know yet? We aren’t that different. There should be a science based workout. Not what feels good.

[@ValeriaM1983]

Clicked. Would love to get your program. I did the 100 series and it was amazing!

[@donaldwilson5693]

Mike is right. I'll do a couple sets pyramiding up in weight to warm up the muscle, but one ;last max, all-out set to total failure. It works good for me. I'm going to try adding in those partial reps after failure and see how that goes.

[@aliante12si]

I slap on an intensity set (dropset, myo reps, partials) after that last most heavy set. Works for me, try it. This way I dont feel bad, training 2-3 times a week per muscle group. With 1-2RIR for every set, I feel like I have to come back to the gym "tomorrow". But I cant: Kids, house, job, >40yo etc.

[@Len_J_]

So a lot more than one set then

[@somuchfortalent]

@@Len_J_ Exactly. The Mentzer 1 set method is 1 set after a bunch of "warm up" sets 🤣

[@user-dh5bnafe4b]

​@@Len_J_It's common sense to do lighter warm-up sets before your main workout regardless of what your routine is. Mentzer is talking about one all-out main set. I think you probably knew that already though.

[@tonynowicki8597]

My current plan of lifting is to rep the heaviest weight that i can, then reduce the weight by 5 or 10 lbs and go up in reps by 2. For example, if the max weight is 100 for 10 reps, then reduce weight to 90 for 12 reps, moving on down in weight and going up in reps. Works very well for me.

[@chrissa1896]

I am only doing 1 Dropset to complete failure per muscle group on machines (so I can truly fail with minimal risk of injury), I work out every other day full body and I made more gains and especially faster gains than ever before.

[@BIanka0200]

Thats a literal lie. You wont build shit when training every single day

[@fmerritt00]

I’m curious about your routine

[@sensaiko]

Most of the time that just proves you were doing wrong before

[@zhifengwu2384]

1 drop set after how many regular sets?

[@chrissa1896]

@@fmerritt00 ​ Pretty simple. Full body workout, one exercise per muscle group. Preferably not an isolated one. Leg press, chest press, row, lat pulldown etc. I do only one set which is a drop set. Number of reps doesn't matter that much, I choose the weight that lets me do 8 - 10 reps to complete failure. To achieve complete failure, do slow controlled movements. The last few reps will be way more difficult to complete, but you have to push through. On your last rep keep pushing ( or pulling respectively ) until the weight just drops because you can't provide any counterforce anymore. That's why I use machines mostly to minimize risk of injury. Depending on your experience it will take some time to get used to that level of effort. And lastly, to ensure maximum failure, I then reduce the weight and force out one or two more reps with the same intense effort until the weight just drops. I reduce the weight 2 or 3 times in total. Which is a drop set. I do that every other day, full body. So just one day off between workouts. It works better for me than anything else tried. Now I am adding a few exercises to target more specifically. E.g. the different heads of the triceps. But that's an experiment, I will see if I can recover enough to do that every other day. I'm not an expert (although I am going to the gym now for almost 14 years, on and off) , just telling what accelerated my gains tremendously while cutting down time in the gym at the same time. Hope that helps.

[@paulgeary531]

My opinion is that many people overtrain in an effort to achieve goals. Simply because that's what we've all been told. Go big or go home, which is counter productive. Enjoy the workout and don't get hurt, best advice I can suggest. Good video to start this conversation, well done.

[@3trilliontrees]

Loved this video. I've been learning from Jeff for years and recently from Mike.

[@bertimus7031]

1 set of 30 works for me. You move to the next exercise with no rest and you get an aerobic effect also. This saves the most time possible. I am still muscular at 73.

[@SAFFRONINFERNO]

So how do you come to a decision on increasing the weights? If you are able to complete set of 30 easily then doesn't that mean you aren't exerting enough?

[@darlingtonobi3324]

Jeff is the sort of guy too turn off the light switch on and off again with both hands to prevent muscle imbalances.

[@huf_fitness26]

😂😂

[@greg77389]

bruh these joke will never die wtf

[@XSALLC]

I liked how you mentioned goals overall. I have been a subscriber to the FITT concept according to your goals. Frequency, Intensity, Type, and Time.

[@Sans_Solo_]

For chest press I've only been doing decline dumbbell press for the last few months - due to shoulder discomfort on flat or incline at age 50. After warm up, I do the 70's for 3 sets each to failure (rep range 12, 8, 6 or so). Then I grab the 50's for my final 2 sets, of which, I do high intensity method pushing the weight normally but on the eccentric (lowering the weights) I go very slow and methodical concentrating on the contraction, taking at least 8 seconds to descend the dumbell... pause at the bottom and then up normally. Right now I can only get 4-6 reps for each of those 2 final sets. My chest is wrecked after this - in a good way.

[@michaelblacktree]

I had to start using a safety bar for squats, due to shoulder mobility issues. Getting old sucks. 😛

[@AdrianRomeroJr]

I honestly agree, ever since I switched to a more "Mike Mentzer" style of work outs I spend 45-55 minutes in total working out and my gains and strength have increased much faster than the regular 3 sets X 12 reps per work out, rest 2 mins between sets, it's also does something to my mental, I actually look forward to my 45 minute routine where as my 1:30-2 hr sessions of 4 x 8-12 reps stuff, I'd kinda dread it .

[@danial7340]

what about bodyweight exercises? how many sets do you recomend

[@jonharper5919]

I love this, effort and being honest about the effort you will give is key. Some days I can give 110% on every set, other days I can't. One of the downsides of being human and having a full work and home life outside of the gym.

[@wessudduth679]

pumping out the volume of info. love the channel

[@RedeyedMonster55]

Too much volume. We need more rest in between receiving this info, otherwise we can't learn.

[@cristobalcarrasco8878]

Happy to hear your thoughts on this. One of my usual fitness guides that I follow regularly to do some thinking about stuff. Me particularly like to change the rep range after some time, but always considering the effort in mind (and the phase of my current program). I am 36 Yol and I think finally I am getting stronger without being dead, and finding that balance for gains/work life. At the end everything will depend of your present time, your lifestyle, and your previous workouts and muscular imbalances. I think that will kind of dictate what the next logical step would be or has to be. Of course considering the type of workouts you like, and as you well said, the objective you have in mind.

[@ejt321]

I've been wondering what you would say about this approach. Thanks for the video.

[@chrisgriffin6779]

I've definitely focused now on doing less sets, but with higher intensity and better form. 3 days a week to make sure I can recover. it has been working well so far.

[@nboss968]

One top set to failure for EACH movement. You don't need to go to failure more than once each movement but not necessarily 1 set or just 1 movement.

[@poopikins]

what

[@3komma141592653]

But for me, some compound movements aren't that easy to reach the same level of failure as an isolation exercise. Like Biceps curl is easy to reach failure, but chest fly probably not so easy. And i still overall prefer to do 2 or 3 sets at least. But hey, i am still a beginner, but it worked so far. On the other hand, i take more care for rest days, since that gave me some additional jumps in what i can reach.

[@nboss968]

@@3komma141592653 just use common sense and be safe

[@dimitrizloterek9149]

"How does your body know failure?" -Menno Henselmans

[@nboss968]

@dimitrizloterek9149 it's all relative bro like what is heavy for one person may not be heavy for another.

[@wishbone103]

Personally I think the to failure approach should be left to those that want to compete. Its just to dangerous for most people and not necessary. Focus on HEALTH & FITNESS and you will last a lifetime. I am 77 and have been training for 63 years. I am just now starting to have shoulder problems. GL wish you all the best!

[@jeffpaschen6067]

Well said Jeff ! 45 years of experience working out , 4 exercises per body part, 12 to 16 sets , 8 to 15 reps to failure. Best growth I’ve seen, works best for me , along with a good protein intake! GO METS !!

[@alexandertrojano8208]

34 years working out, I recently started this same type of workout, my gains as a guy closing in on middle age are pretty awesome. Just my opinion, everyone is different and free to do whatever works for them, the important thing is just keep moving.

[@danielmcdade6906]

20 years of weight training here and I corroborate your method as Ive mirrored it for years and notice the greatest gains.

[@LilianaGarcia-ve7ob]

12 to 16 per exercices ? :)

[@josedavidmelerosuso7276]

Mike Mentzer is a sage. If you REALLY follow his HD method, you will see positive changes in your body straight away. Thanks Jeff for giving credit to Mike. You two are the BEST influencers here 💚🙏🏽.

[@saam6768]

only needed that first minute and 35 seconds. 'preciate it.

[@DrMatthewJelavic]

I used to work out 5 to 6 days a week. High volume, heavy weight, to failure. Proper nutrition, sleep, supplementation. All the "proper" things. Switched over the Mike Mentzer's program about 1.5 years ago, one set (20 - 25 minute total workout), 4 days between workouts, for a total of about 2 hours a month training. Read his book cover to cover. This resulted in a total body transformation. I've gained more muscle in the last 1.5 years than in the previous 10. Clearly I was overtraining and didn't know it.

[@johnnymism]

I've been doing the mentzer programme for six months. Train twice per week( x2 sets per muscle group) four/three days apart, no soreness or joint injuries. Noticed good growth and strength. Each set is very hard. We've been lied to by the industry that overtraining and more is better. If you take steroids, this is the wrong method.

[@Arianoush9Sun]

U grew?

[@Arianoush9Sun]

Im really interested in his program.

[@pallecla]

BS...

[@jontpt]

I hear the Schwarzenegger, Coleman, Zane, and Ferrigno methods work too! 😂😂

[@stevemann1299]

​@@Arianoush9Sun Of course he grew. Its THE HOLY GRAIL. Nothing else is even close. Its taken people 40 years to realize Mentzer knew what he was talking about. At 61 im making gains in size and strength I couldn't make 30 years ago. From one workout every 8 days. Its amazing. Every workout is a step forward. No plateaus.

[@a-shaw-photo]

As an ex PT, I used to say “Stimulate, don’t annihilate”. Full ROM, control, embrace the stretch, do some training to failure (to keep your RPE in check) and rest. Great vid Jeff (and Jess..)

[@RyanParker2948]

Doing 3 sets of 12 has worked for me so far. Its basic science. Shocking the muscles to cause the muscle to grow bigger and stronger. It won't work with just 1 set to failure.

[@kirby7475]

Keep in mind that a lot of the people who've seen success with Mike Mentzer's method are doing exactly that, shocking the muscle. The body is pretty good at adapting, so if all you've done for a long time is 3x12, going 1 set all out provides a very new and unique stimulus that forces the body to adapt to the new stimulus. The same would be true if a guy did 1 set all out for a long time and switched to 3x12 Novelty or "shocking the muscle" if you will, is a very big part of training although rarely mentioned. It's typically why you see elite lifters with years of experience doing completely different training compared to the training they did to get to the elite level.

[@zazugee]

What science tells you that 3 sets of 12 ?

[@JohnSmith-oe5kx]

Lol! Yeah, Mike Mentzer was a failure as a bodybuilder...

[@JohnSmith-oe5kx]

Never aim to do 12 reps and then stop at 12. Decide how close to failure you want to be, and stop at that point. If in a given set it is 11 reps or 13, you should be doing that and not stopping at an arbitrary number.

[@rhaven090]

Both worked for me personally, just choose whichever and be CONSISTENT, that's it.

[@benjaminclutter1006]

Just started following Mike Mentzer.

[@jordanlyons8453]

Like everyone else in 2024…

[@MrPink2024]

*Where did he go?*

[@4dmind]

Wow, that makes so much sense, and I've been doing 2 sets for years. Granted, I have been in tone and maintain mode for long periods of time, but I never thought about for building (which is my goal right now). This is the old German weight lifting thinking. Thanks for the info!

[@luispicardo8872]

Very Good for longevity

[@Donald-n5k]

I workout, retired army 101st airborne, 58 years old, most times I dont count sets, i go for the feeling of my muscle group im working on, i do a PPL routine, for me intensity is the key, I cant knock anyones methods because they know what works best for themselves, i have earned my 2nd degree black belt with 3 state and 2 national titles, ive seen many different workout strategies in my dojo and they all work for that individual, that being said, i listen to advice from anyone, some things ive incorporated into my workouts and some not, we can always learn something for sure , to each their own, respect for all

[@skar516]

Absolutely need this info

[@haymanhughes1121]

I think when you have Jesse on, you should get him to ask questions and Jeff answers. Jesse is likely knowledgeable enough now to be a good interviewer of Jeff on whatever topic the video is covering. Or perhaps Jesse could ask the best viewer questions from comments each week?

[@DennisCraig-f4q]

I hate it when people say only do 45 minutes a day 3 days a week😅😅😅😅😅. Less than 3 hours a week seriously???!!!!!. These prisoners workout all day with crap nutrition and look amazing. I think it’s all trash just workout til you can’t move the muscle no more time under tension to failure. Balls to the wall

[@lars277]

I used to do the inverted pyramid sets. Start low with many reps, 12 or so, then move the weight up, keep doing reps until failure with increasing weights. Then, max out when you can do one or none. then go down again. This required being on the machine for 10 minutes sometimes, but it was brutal. I would do them 3 times on each exercise. I usually did three exercises per workout. This was when I was in my twenties and I was a beast. Back when the body was full of hormone and vigor.

[@DavidSenutiMetal]

Balls out to failure is what I like... Most, most, most of the guys I see in the gym don't put enough effort into their workouts, wimpy, wimpy, wimpy! 9 out of the 10 lifters are casual lifters.

[@mikecarpenter3819]

Excellent video. I used to train with three friends in the early eighties, and I trained like Lou, Mike trained like Frank Zane, Dave trained like Mike Mentzer, Scott trained like Arnold. Good times, and I think at sixty-one we all look like we lifted at some point. Great lifestyle

[@slushyslushy7777]

Clicked immediately

[@49ers_red_and_gold2]

No life.

[@veryconfusedturtle]

Same!!!

[@Mikeknife3899]

Me too ngl

[@drock9421]

@@49ers_red_and_gold2?

[@freetrollings142]

@@PeterRabbitWhatsup LOL 😂, must be why you're still lost in life...

[@MrRebetis]

Dear Jeff, I love your videos and as a MS patient, I try to get ideas for my workout. But I think it's risky for me to go until failure. I don't want to stress myself to the limit because stress may trigger my symptoms. I'm fully functional and I am working out almost every day. My muscle mass has been growing, too and I am happy to see the progress on my body. What's your opinion? Thank you so much. John

[@MultiRalvarado]

Talked too much, i’m confuse!

[@InfernalPasquale]

I suppose that is a good point - As I have become 'intermediate' in the last year, my ability to do many more sets than just three has increased dramatically. It is not only about the weight going up, but your muscles becoming better from every perspective.

[@antoniozan8077]

Once you drastically cut volume down and let yourself have more room for intensity, your physique skyrocks.

[@Hotrod66149]

I bought Mike’s Heavy Duty program when he sold it through mail order, I was about 17yrs old back at that time( late 80s) and I learn to train heavier and find the weight that caused you to fail at a certain rep range. I made tremendous gains in high school using this method BUT Mike and Author Jones kept pushing for less is best and even advocated a single max rep in theory, long story short the record seems to show that bodybuilders who tried to follow this method to the letter didn’t make the gains Mike talked about, I don’t remember a single bodybuilder who stayed with one set or even three per body part per session that made it to the stage, and those that tempted the outside of the sweet spot tore their shit up just to see a moderate weight pumping fool make all the his/her genetics who allow if all other factors where accounted for, but I’m still a Mentzer fan!

[@nikthegreek2112]

Im 49 i grew up that if you wanted size thats up to 8 reps if you wanted "DEFINITION" as we called low body fat in the 80's-90's you needed 12 reps MINIMUM. Now I think all this is stupid i follow the burn and pump. I dont even count plates problem is with all the suplements we have we cant feel shore any more and if you dont have PR in reps or weight AND GO WITH THE FLOW like me ... GETTING SHORE is your only guide you are pushing and not wasting time on gym

[@randerodr7389]

Are you SHORE ?

[@nathanscott7910]

@@randerodr7389 come on you know what he meant. Have you never made a typo or misspelled a word?

[@RageReq0]

What supplements are you using that keep you from getting sore? I wish I could use something to keep me from getting sore after my workouts.

[@randerodr7389]

@@nathanscott7910 Yes I have. It was a joke. Not a big deal.

[@freetrollings142]

@@PeterRabbitWhatsup 2 times j ing others off ?????

[@BobFahrer-jb2kr]

His method works great for me. If I'm allowed to say, way better than your workout plan which I did 3 times. I do low intensity cardio on every other day and make so much more progress, not only in muscle mass, but also in strength, endurance, less back or joint pain, consistency, mental stability. It also works for my gf, she also tried your bodyweight program first and some HIIT. I gained 6-7 kg of muscles within 4 month and make progress every single workout. I'm happy that I found his workout. 😊

[@huf_fitness26]

Good for you, would you like a cookie?? We appreciate your insight into your life. I know we all wanted that. Here ya go 🍪🍪

[@BobFahrer-jb2kr]

@@huf_fitness26 thank you for sharing your opinion and thoughts on social media. That's what it's for. I'm happy to take your cookie. What is your progress so far and what workout works for you?

[@-The-Golden-God-]

​@@huf_fitness26Absolutely no need for that a-hole response. This is a conversation, it's good to listen to all opinions.

[@huf_fitness26]

@@-The-Golden-God- absolutely every need!

[@huf_fitness26]

@@BobFahrer-jb2kr I don’t feel the need to post and share mine and my GFs workout on a thread on KZbin. Thanks for asking though

[@anasbendahou7722]

To be clear that works only in experienced lifters who already have build huge muscle mass

[@ozzie4306]

Exactly

[@awash7156]

That’s not true at all…you just made it up. The FACT is that most people have no idea what a “set to failure” or real “intensity” is.

[@celebezz]

and on steroids 💉💉💉

[@SilverStar6609]

You have a source for that?

[@anasbendahou7722]

@@SilverStar6609 I tried this method last 6 month and I’m only 2 years lifter still begginer and I couldn’t see any PR improvement for some muscle group Instead I pushed Big volume in shoulders and doing lateral raise variations with dumbell and cable over 20 set a week same as rear delt biceps and they really exploded I asked experienced lifter on gym and they talk to me about 2 sets methods 1 working set + another working set with drop set and they finish the exercice with 2-5min rest periods and they told me that this method work for bodybuilder who already acquired a Big muscle mass not for the like of me at least 6 -7 years on gym Go and watch KINOBODY gregogalgaher or smth like that on KZbin he only workout 2-3 days a week with a total of 7-10 set in all exercice on that day pushing PR but he is experienced more than 12 years

[@bigjimstream]

Thanks for the vid. I think the two of you make a good team delivering the message and having a discussion along the way. Thanks!

[@Canuck-sv8dh]

It's worth noting that Mike M didn't actually practice this one set technique. I heard a recording of him saying he would stick around and do extra sets for good measure. Many other lifters of the time say he was at the gym for 3-4 hours everyday.

[@LittleBpaulmuller-Owners]

argument from hearsay fallacy

[@Rob-qn6od]

Yep. John Terilli trained with methy back in 1980 and saw him do 25 sets for the back alone. Methy was a liar.

[@LittleBpaulmuller-Owners]

@@Rob-qn6od don't call your father like that

[@grantnelson5591]

Been training high volume for 36 years. Decided to try Mentzers Hi Intensity 9 months ago and I'm hooked. 40 minute workouts 4 to 7 days apart. Zero injuries, and guys at work have commented on my muscle increase especially my lats and arms . I won't be going back to multiple sets. I'm 55 and natural.

[@chrisdenapatterson9573]

I'm 54 years old I train off and on since the early 90s and I will tell you the best secret I can tell most of the people Lyft do it wrong you need to go strict movements and go slow my next key to tell you is usually do anywhere from 20 to 30 reps to failure and whatever set you do the last four or five do strict negatives then after your workout whatever you're doing you need to stretch out the muscle group that you're working on and then you need to feed your body after you get done working out I suggest fish and Rice and eating a couple of hard-boiled eggs with it more than one set of anything is a waste of your muscle growth and a waste of your time you want to get big train one day on and 2 days off and I guarantee you you'll get size in legs do every other day and do 30 to 40 reps and use dumbbells for your legs then then you do a quarter deadlift off of the bench and then you pull ups on your days off from working out at the gym and that's all you need to do

[@desgilroy1357]

Spot on ,but my rep range is less. The key is failure and good partials.

[@Ice-Sik-ill]

Can u write me up an example, I’m a newbie bro.

[@LittleBpaulmuller-Owners]

2-3 comma reps each sentence set, 4 sentence sets each paragraph exercise, 1 line rest between paragraph exercises.

[@Ice-Sik-ill]

@@gmoney6595 haha, wow.

[@NES20164]

3 time Olympian here. 04,08 2012 shot put. Last weight 90% 3x8. 3 weeks, 1 week at 65% easy week to recover. Then again 3 weeks then 1. Then 8 weeks 3:1. 4 sets of 5 reps. Then again 8 weeks cycle 3:1. Of 3 sets of 3 reps at 90%. You will be strong

[@georgeburns8447]

Do 12 sets of 3 instead and you'll get pumped like Mighty Mouse.

[@lmasucci]

Being a 50 + year lifter I have tried all types of workouts with good success all natural and use basic supplements. At 66 years old 6'1 215lbs. 13%BF i have slowly changed the way I now approach lifting. I do a lot more to protect my joints and connective tissue. Injury is my biggest concern as my body has become more fragile than years past. I now do more to stimulate and less to annihilate. It took some time to accept this but it's working for me. I do leave a rep in the tank, slow my motion and use less weight. My volume is still there but intensity is lower. Diet and sleep is more important than it has ever been. I plan to carry this plan out to the end.

[@tidynik]

Im 46. I use RIR and periodisation. 3 to 5 sets per exercise 6-20 reps etc. Getting the best gains of my life! I go to failure once every 6 weeks or so, nothing more. Deload after this, and off we go again. Miraculous gains for me this way.

[@TheAaronJP]

I wish my wife looked at me like Jesse looks at Jeff.

[@ALLforROME]

Meh...leave her bro ✌

[@LilianaGarcia-ve7ob]

You need the feminism filter dear. Get out féminism, materialism out of her mind and you will be the happiest man.

[@LilianaGarcia-ve7ob]

As a woman, I will tell you the secret to makes your wife desire you like crazy and love you like crazy: 1) Stay calm (calm man have control over others) 2) Good back postures, good head physical posture ( this will allow you to avoid back problems when getting older and it will boost your confidence too). 3) Say what you want with finesse 4) Don't avoid conflicts 5) Don't talk for nothing/don't laugh for nothing 6) be a good listener (women love to be listened) 7) Assume responsabilities in case of failure, negative things that happens in life. 8) Compliment her often (on things that you will not notice usually.) 9) Don't avoid time together 10) Having sexual relationships (well an important part lol) 11) When you are pissed off, stay calm but says what you think without exploding. 12 Be the best version of yourself

[@TheAaronJP]

@@LilianaGarcia-ve7ob you should write a book lol. Seems like you have found the secret formula.

[@LilianaGarcia-ve7ob]

@@TheAaronJP Thanks haha, us women: easy mod. WE are manipulative, WE are doing comments to tests our men, (i don't do it often, when it IS too much it IS obsessive and childhish. ) WE tests our men reactions to sée if they are Solid or fragile (alpha or beta). As weird as it sounds. But these days, i don't have much female Friends, they all were too much narcissistics, feminists, mean and weird. So i'm now with just m'y fiancé and i'm happy. I think he IS too. I Guess... I Hope... Thanks if something IS Bad he talk to me about it with finesse. If he IS pissed off (which sometime i like, Yep us women are weird sometimes) but i like it when he IS pissed off and says what he have in his Heart with finesse without exploding. Cause exploding Can be dangerous for me. Im a woman and can't défend m'y self in case of violence. And lof of women in the west are sad cause they are in couple with beta, who are emotional, fragile, they got mad for nothing they aren't patient. They aren't calm. They can't control négative émotion. They don't assume their mistakes. And unfortunately lot of men are sad cause of feminisme and the brainwashed génération of women in the west of these days.

[@BrandonSchuldtDropclutch]

I have been following you for years. I tried incorporating Mentzer's advice into Athlean style workouts - I would basically pick 2 exercises that i really wanted to push the intensity, super set them, and make the 3rd sets the highly intense working sets... it really works quite well, and as he claims, while the exercises are more intense, doing fewer exercises seems to cause less soreness.