The Ideal Number of Sets & Length of Time Per Workout

[@tazojj3717]

I started lifting at 76, currently 89. Do strong and solid 4 hour workout per week mostly dead hangs and olympic lifting. Also walk 5KM everyday. LOVE YOUR BODY PEOPLE!

[@misoduricaa]

Impressive!

[@redpillpusher]

inspirational 👍🏽

[@EriPages]

Wow!

[@_ZR11_]

Well done lad

[@emilv376]

Glad to hear, and what a true inspiration you are!

[@goonzsquad1]

93 sets per body part with 9 min time under tension....works for me

[@jays0909]

@@legendyusuf5787 dumb shit

[@klevdavful]

Wow ur advanced. Like me

[@rampagesmackssons508]

@Rex Winston lool why

[@camq-py7bs]

It’s the only way to train. 1 second up 8 seconds down for 5-25 reps for 10-30 sets each side of body.

[@freedomordust2957]

@@rampagesmackssons508 thank you😂😂😂😂

[@unpopularopinion149]

I’ve found the most ideal growth for my muscles is 2 different movements per body part with 4 sets of each movement with 8-10 reps per set. Time under tension is about 35-40 second per set and my rest is 3.5x’s my time under tension per set So a chest workout for me would be bench and incline dumbbell press..4 sets of both lifts and about 15-17 minutes for the four sets of each movement. So about 30-35 minutes for chest. Same with other body parts.

[@jimbecker6512]

That’s exactly what I do

[@rajvo7406]

Exactly, do that 4 times a week, and you will be golden

[@LAMARC1]

These guys give absolute gems! 7yrs of fuckin around watching other yada yada from other trainers! 15 programs bought! & I figured out.. ‘minimum amount of give for maximum return’ I.e quality over quantity.. frequency over destroying your CNS (intensity), they debunk a lot of shit and give you truth! Great chats brothers!

[@joeee8272]

I do full body work outs twice a week It’s hard for me to make it under 2hrs hitting every body part at least 4 sets

[@pherocks2634]

Same here budy. I do 80% / 90% compound movements. Starting with : Pull Ups - 3 sets - 16 / 12 / 10 wide grip Pull Ups 3 sets - 16 / 12 / 10 close grip Bench Press flat 5 sets - 20 / 12 / 8 / 6 then heavy to almost failure Bench Press Decline 5 sets - 20 / 12 / 8 / 6 / then heavy to almost failure Incline Dumbel Press - 3 sets - mostly heavy in the 6 to 10 rep range and always leaving 1 or 2 reps in the tank Deadlift 3 to 4 sets but once a week as my knee have a hard time. Biceps i finish with an ez bar or some curls with dumbels both 3 sets per excercise. i warmup with pushups with with 3 sets wnd reps of 30 / 20 both wide and close. Went from 120 kilo and 39.9 BMI to 84 kilo and 25 BMI in 9 months wich is realy impressive. Now i weigh 90 kilo's again as i wanted to put back some mass and muscle !

[@Wetpancakes101]

2 times a week full body sounds like it works plus u get a lot recovery too 10-12 sets sounds good how's the results.?

[@unpopularopinion149]

@@pherocks2634 decline bench is a huge waste of time

[@pherocks2634]

@@unpopularopinion149 I watched alot of input from expirienced lifters and decline / flat / incline all target diffrent areas of the chest. So unless they all have it wrong i consider it a part of my routine. Could you link any info on your claims as iam always willing to learn brother.

[@donnn-ow4rj]

Yup my full body work outs last 2 hours. I do them 3 times a week but I def think 2 times a week can also make great gains. Especially if they ate long 2 hour work outs .

[@bryant865]

i started lifting at 53 yrs old ... did full body 3 times per week lasting approx. 1.5hrs ... grew like mad ... of course ... newbie gains ... at 54 started experimenting with splits .. started growing again on chest/back ... legs ... shoulder/arms ... 3 day split which lasts 2+ hrs with rests of 4min between compounds and 3min between isolations ... sometimes 2 min for burnout ... now 56 yrs old and looking best of life

[@siddharthraychaudhuri7250]

Awesome! Thanks for sharing! I am 37 started working out after a decade. Exeperiences like yours help get rid of the doubts!

[@frankwhite555]

Good job on staying fit, but I don't think I ever worked out longer the 1 hour and 20 minutes. Now a days I go for atheist 35 minutes, an hour max

[@pmathews109]

These guys are making a lot of sense.

[@aspen8517]

I do 3 full body workouts per week takes me about an hour and 10 min counting warmup I do a variation of bench deadlift squat pull up loaded carry a core lift and then I hit my lagging body parts which is bis and tris

[@HULKSALAMi]

1. Structure your routine. 2. Start out at one set. 3. Increase each exercise by one set every week until you find your "sweet spot." 4. Use a weight that you fail in the 10-15 rep range for every set. Works like a fkn charm!

[@flipmanonline]

Atm im doing 3 days a week full body: Back Squat, 3 sets Bench Press, 3 sets Deadlift, 3 sets Bent over Row, 3 sets Overhead Press, 3 sets Rest days is cardio, abs and mobility excercises

[@mikejones9906]

What a joke.

[@flipmanonline]

@@mikejones9906 haha okay dude :) And what is not a joke for you?

[@mikejones9906]

@@flipmanonline Not enough volume buddy or excercises.

[@flipmanonline]

@@mikejones9906 I just train to be fit. Im strong enough atm. I can change them to 5 sets per excercise. But all compounds is good enough.

[@flipmanonline]

@@mikejones9906 Even these guys here said that it is all you need.

[@petercalicchio4973]

Full body I range between 60-75 minutes. 15-20 minutes of mobility. 3x a week

[@RocCityUSA]

My opinion from 10 years+ experience and experimenting until I got it right. Approximately 10-20 sets per isolated muscle group per week. Closer to 10 for beginners closer to 20 for advanced. 2-4 times a week frequency per isolated muscle group a week and 3-5 sets per isolated muscle group per each workout . 40-80 minute weight lifting with 1-3 minute rest times and stretch the muscle after the last set for the isolated muscle group for 30 seconds. ALL SETS TO FAILURE OR 1-2 RIR. Also 10 minutes of cardio after or before each session , I suggest after, not necessarily for hypertrophy but for over all health. Sticking to these guidelines the past year or 2 has giving me the best results of all my years hypertrophy training.

[@nby564]

How is it going now after one year of writing this? Are you still making a good process?

[@SO1012488]

12-20 *working* sets for the week.

[@futurexgaming7295]

One thing I learned is to stop trying to be perfect. You don’t have to be most optimal according to science just continue to grow and stay consistent. If you do better focusing on one muscle group per day then do that if you can do push pull legs then go for it as long as you’re seeing progress that’s all that matters

[@Hudson4426]

With warm up, rotator cuff exercises, then training, it takes me 1.5-2 hrs depending on the day and kid interruptions

[@edschobs5204]

I do 3 on 1 off 3 on 1 off again Strength Lower, Dynamic Upper, Conditioning(lower bias) Strength Upper, Dynamic Lower, Conditioning(upper bias) Workouts hover around 60-75 minutes. I don’t track sets though! Off days usually active recovery because just Days off with zero activity has proven to be super ineffective for my recovery and i just end up being sore an extra day I’ve never been stronger and athletic in 14 years of lifting. Now if I could only get my nutrition dialed in!

[@erin123love]

This is working for me. Two 20 minute workouts with 12 sets per workout each day. Upper day Monday Thursday, lower day Tuesday Friday core worked in on both days. 25 min elliptical after 2nd lifting workout. Stretch day Wed and Sat. Sunday watch football.

[@thomasjerrison2136]

I do 3 different Exercises for a same muscle on different days. Each exercise with 3 sets of 8-12-10. That's works for me.

[@aqaleila5714]

My upper body workout is a bit longer than an hour as it’s 5 different muscles but my lower body is only about 30 minutes

[@AVB15]

What do you do on lower body days?

[@crocoboytop]

My Squats take 30 mins lol

[@lalithrockz]

It took 30 mins for me to get in warm up and squats. Another 50 -60 mins get the rest of the exercises and cool down.

[@wowbud2432]

When you just realized you’ve been doing 30+ sets a work out for 2+ hours a day and thinking your not getting enough “sets” in 🤡.

[@robertlyle3638]

I go with the mindset of how am I currently recovering. Before having Covid, I was following push/pull/legs for about 18-20 sets per session 6 days a week because I was recovering well. Now I am having lingering neurological effects from covid making my recovery slower, so I am doing a 4 day power building split where I hit each major muscle group once a week for 12-15 high quality sets. Both ways I have seen growth.

[@A1M8E7]

You have lingering neurological effects from the covid vaccine not covid

[@ficesman]

@@A1M8E7 God how obnoxious you guys are. Not only you are replying to a comment well in the past just to say something completely untrue (if you have studies that show otherwise please go ahead), but is also completely unreleated to the topic of the video. Congrats, was hard to do worse than this.

[@A1M8E7]

@@ficesman triggered spikebrain

[@A1M8E7]

@@ficesman cope and seethe you sheep

[@johnjenkins4788]

Just finished a back work out. Not including warm up sets 16 sets at 4 x 15. Followed by biceps 12 sets at 4 x 15. Next week up the weight and do the same sets but at 8 reps. Alternate between high rep lower weight and low rep high weight. Keep the muscles shocked so they don't become used to the same workout.

[@sambutton8494]

Wayyy too much volume. Used to do this. Bring it down, 10 sets per workout, focus on intensity.

[@frankiefernandez5252]

It's not the weight, sets, or reps....it's intensity.

[@jaked2637]

4:18

[@dustin6528]

Agreed. If the intensity is high, you won’t last over an hour.

[@donnn-ow4rj]

@@dustin6528 bullshit...my full bodywork outs take me 2 hours and my intensity is high? I been training over 20 years mind. It depends on individual. You cant just make silly statement and clame no one on the planet can last for a hour in a gym if they ate training g with high intensity?? Lol

[@cactusjackhausen8508]

Its not the weight, sets, reps OR intensity. Its the state of mind....just kidding. Its totally the reps, sets etc

[@lalithrockz]

@@donnn-ow4rj depends upon training time too

[@snoopys14]

9 sets of chin ups a week and my biceps grow like a beast. To many sets of chin up and i am i dead fact

[@MrTraveller.]

Great conversations & information. I’m so glad I recently found this Chanel. Thank you 💪🏽🔥💯

[@ho2673]

It varies that is true.

[@derond7405]

How are you supposed to find out the optimal number of sets that suit you the best?

[@thomasmclaughlin3296]

Trial and error

[@beardedtyke]

Trying to determine how many sets is optimal is incredibly difficult because not all sets are equal. 4 sets at 3-4 rir are going to be much easier to recover from than 4 sets of 0-1 rir. One persons 2 sets could be far more stimulating than another's 5 sets because it really comes down to how hard you train. It's the same for rep ranges. People always want to know the magic rep range and there isn't one. If you do a set of 6-8 nowhere near failure but then do a set of 15 to failure, which will be more effective? I suggest how many hard sets can you recover from? Keep your sets 0-2 rir and you won't need many. Start low, add if you feel you can and pull back when your recovery takes a hit. You'll soon find your sweet spot.

[@Silvio_Spina]

I've tried so many times to end a training session in 60 Min... If you count a very quick warm up, rest intervals, time needed to load and unload plates... It's IMPOSSIBLE to end in 60 Min... Unless you increase the weekly frequency going 4 times per week. In a full body split for example, you fit in most of the muscle groups but the lenght goes through the roof when you start adding calves, abs, traps, neck, forearms...

[@BrianDenton3]

Is that a Milton Friedman shirt? Nice.

[@ManiacFitness]

I love the guys that do a set of 2 and wait 8 minutes then when they dont get the number they went for they literally cut the weight in half and start over. Then ask me how I build so much muscle with "light weight"!

[@DanButton89]

Less is often better I've found when it comes to muscular hypertrophy. Quality over quantity, focus more on contracting, stretch and tension rather than time. I rarely ever go to failure maybe once a workout. I always start off with the heavier compound movements then when fatigue sets on, move on to isolation. Comps I tend to aim within the 5-8 rep range with RPE of around 6-10 then isolation movements vary greatly but usually between 8-12 with RPE of 10-15. Sets are usually between 15-20 per major muscle group, workout length tends to be around 40-60 minutes but I could care less about that, more to do with how the workout went rather than the time. The biggest mistakes I've ever made is believing that you had to fail on every working set. It really stunted my growth not just because it greatly hurt the volume for the rest of the workout but it led to so many injuries which completely prevented me for training altogether. Push, pull, legs, rest and repeat has been a good staple for me which has also been a great deal of fun but whenever I've hit a plateau, the bro split has always helped me overcome weak areas.

[@emilv376]

I'm not an advanced lifter and my goal is to exercise major muscle groups 2 times each week. I exercise 3 times per week(for 3 years). The problem I have that's for me it's hard to fit a workout in under 1 hour, especially since I prefer to use many sets for warm up and preparing for the heavier weights both mentally and physically. With that being said, after 1 hour I generally feel fatigued and should probably stop, but then i need to add another day to exercise and it's hard to fit that in my schedule.

[@ethanhawkins3052]

Bro I’m right there with you I love compound movement but man I do 4 different compounds per workout 3-4 days a week cooks me

[@marcoscruz919]

I really want to get out of the gym in an hour, but thats solo . With a partner it's at least 2 hours but at least have a spotter

[@denniederuyver3546]

If you train hard enough that can't be a problem...max 1min rest and keep going....after 45min you're dead already

[@onedayapp3534]

How about tríceps for example? Theyre also worked when you do chest, does It count as tricep sets

[@Elia1988seoul]

When they say "average" i dont kniw if they mean an average person or an average lifter. Because it is hard to think of an average lifter for whom 1 hour is enough. I do a full body split and 4 working sets of squats take 30 minutes. Because you slowly ramp up your weight, rest between sets for like 3 minutes, and the sets themselves are slow and controlled. Also what does it mean to have a qualoity workout. After a usual 1 hr 45 min sesh I feel satisfaction, and idk anyone who takes working out seriously who owuld be satiosfied with an hour.

[@julianmeredith3125]

When the gyms reopen I'm gonna do shoulders/biceps Monday chest/back/tris Tuesdays legs/deadlifts wednesday Thursday same as Monday fi day same as Tuesday Saturday same as Wednesday Sunday rest

[@FishGuyJer]

My back would be killing me if I did that

[@julianmeredith3125]

@@FishGuyJer why? cause of doing deadlifts with legs?

[@inspirice9844]

@@julianmeredith3125 Deadlifts are more of a back workout imo, if you want to target legs I suggest checking out romanian deadlifts which target legs more. These guys accidentally called it a stiff legged deadlift lmao kzbin.info/www/bejne/invanXWJZs-iZrs

[@freeone1545]

I hit each body part 3 times a week and I work out 2 times A-day morning and night in the morning I do chest back afternoon shoulders legs. Next day goes to arms and cardial then back to day one but in reverse legs shoulders then back chest. I took about 4 years off from working out. Before I stopped I have been working out for about 5 years off and on. But I literally feel the best I have ever felt and I feel like I am stronger than ever. By the way I have heavy days and medium days as well. Sometimes heavy weeks and sometimes a light weeks I'll go on how the body feelsm

[@margaretrangel7223]

I’ve found that 30-45 minutes is enough for me but my rest periods are really shorter than they should be.

[@phantompunk0072]

8 sets of 40lb dumbbells curls to 60 reps in total and 7 sets of 20lb dumbbells curls to 100 reps in total. I do that with my biceps and shoulder exercises a day. Is that bad or good? Im new to bodybuilding. Im like 5 days in.

[@martinvrhovski7106]

4 sets per body part (7 exercises) with 1 minute between sets equals 30 minutes from rest alone. How the f0ck could I do a "quality" workout in 45 minutes.

[@ccohen1965]

Workout consistently hard and long enough so that you finish your workouts feeling tired and satisfied but good.

[@andrewhezekiahdaniel]

Man, my full-body workouts are a couple of hours, three times a week. But I am an advanced lifter.

[@donnn-ow4rj]

Yeah same as me mate,, but I advanced lifter t00.

[@kch2005]

when you guys talk about number of set pr. week, I'm wondering whether the type of sets influence this. 15 sets of 5 reps is quite different to 15 sets of 15 reps. typically I either do 4-5 sets of 5-6 reps, or 2-3 sets of 12-15. Do you agree that number of sets per week should be higher for low rep work?

[@richardmiddleton7770]

15 minutes EVERY day. Number of sets doesn't matter. Play with different rep ranges and only occasionally go to failure. People lift for too long and burnout mentally and physically.

[@shawndejohn63]

What’s the programming each day?

[@ZeerakImran]

Honestly i love this. I do this 4-6 days a week. My rule of thumb is i can take as many days off as i want as long as they’re not 2 in a row (consecutive). Because i find it throws me off going gym for the whole week when i take 2 consecutive days off

[@baseballer21and0]

15 sets per body part. so if im doing an exrrcise that targets my quads does that count towards my leg body part or quad only.

[@DnyAln]

I do minimum 10-15 sets per body part each session..🤷🏻

[@themoneycrush]

Mind Pumps workouts are about 90 minutes

[@aydenastout6897]

What’s the difference between sets and reps. They say 12 sets .... like do they mean four sets of 12 reps ?

[@maxmwegerano7400]

2 sets of everything daily. Fast and effective.

[@shauncollins678]

2 sets for each body part everyday?

[@maxmwegerano7400]

@@shauncollins678 Yeah! Found out it's the maximum amount of workload I can recover from. Results r the best I've ever had so far.

[@shauncollins678]

@@maxmwegerano7400 interesting concept, I might have to try this. How long have you been training, and how long have you ran this particular program?

[@maxmwegerano7400]

@@shauncollins678 I've been training for 10 years now, 2 of which have been with this particular method. Started out with full body 2-3 times a week where I'd literally do like 6-8 sets for every body part. After that I experimented with different training splits.

[@TheNuncFluens]

When counting number of sets per body part should I count the accessories?

[@Brandonfrancoshorts]

Yes duh

[@candymanetv]

I can workout 3-4 hours I need a minimum of 2 for a good workout

[@tr1pl333]

Looking at a MAPS workout that prescribes 38 sets. 😅

[@kuhn937]

This confuses me. Sets of what? Here what my workout looks like with one muscle group Bench : 180 lbs .. 1 set of 20, 1 set of 15 and then my last set might only be 8 to 10. So that's only 3 sets. Not even full sets but there is no way I can push myself further without making it a drop set. Each time I go to gym i increase weight by 5 lbs If I do this twice a week that's only 6 sets . I'm not doing the same reps in each set so that's even if you can call those sets. What am I doing wrong.

[@berryshmelly4928]

I think these set/rep recommendations almost make a case for 3 full body workouts per week.

[@Beamer2ez]

Im doing the Arnold Schwazenegger split with 4 sets of 12 reps normal weight and the other 3 days I do 4 sets of 8 with heavy weight

[@dlvox5222]

What about 12-15 sets per body part twice in a 8 day period, paired with 30-40 min of cardio 6 days a week prior to lifting? That’s what I do.

[@carlosarredondo4932]

DL Vox do your cardio after you lift and you’re solid.

[@followeroftheway6930]

@@carlosarredondo4932 what would the difference be

[@carlosarredondo4932]

follower of the Way when you lift first you use up your glycogen levels to fuel your muscles during the workout. Once you use this up you’re tapping into your fat stores when you’re doing your cardio.

[@followeroftheway6930]

@@carlosarredondo4932 alright cool because I sprint after weights

[@dj-rocketman8545]

It’s so easy to hit 20 sets per a week, 3 chests workouts for 5 sets each twice a week is no problem.

[@shibranair2461]

I do 30 sets per body part per week... Is that over training? I do recover fast and increment weights weekly

[@WPwillsavetheworld]

I think I have the craziest bench to squat ratio of all time. I bench 375 but just started squatting and could MAYBE squat 150. Will I get newbie gains on squat like I did for my upper body? I just wanna get my squat to 405. I've worked out on and off(lot of off...lot of on) since I was 16....I'm 32 now. Never done legs.

[@homerdadon6363]

Carefully push yourself on the squats

[@TheRealSupremeBape]

Work legs twice a week one day heavy and one day with volume meaning lots of reps and sets low rest time

[@timhoepfnerofficial]

3x a week a full body workout with max. 60min and 12-20 reps per bodypart in this week? Calculate it, this is not close to possible. 😱

[@blueman9450]

Is that Milton Friedman on your shirt? Respect if it is.

[@M_Ray1106]

Why wouldn't anyone train to failure on a normal day? it's the best part of lifting.

[@iInspireSuccess]

Won't do more than an hour. Unless I do hiit afterwards

[@EriPages]

Mike Mentzer workout. Low volume, HIGH intensity.

[@zoedixon5274]

With warm up 10 mins 5 mins activation 45 mins lifting (with warm up sets and breaks) 15 mins pump finishers and stretching... it’s hard to keep it under 1.5 hours. I can easily lose time in the gym. I hate leaving feeling like I got more to give... I don’t sleep so well unless I’ve worked out properly. I like slow and controles lifts with time under tension too.. that’s time consuming workout.

[@Xx_m1k3_0X1onG_xX]

If it works for you that's all that matters honestly. You can get into the science and create a 'perfect' training routine but at the end of the day if the way you train gets you in the gym and you enjoy it, it's the best training you can do.

[@sambutton8494]

Lol you don’t need 15 minutes of “pump work”. If you train hard enough, 45-50 minutes after a warmup is a reasonable time for 2 muscle groups at about 10 sets per muscle group.

[@alimahammed9702]

i do 32 sets of BACK per week. 4 sets of 4 exercises twice a week. is this bad?

[@ck3125]

Are you consistently getting stronger, or are you just doing a ton of volume without actually benefiting from it? 12-20 sets/bodypart/week is a good general guideline to start with, but just like maintenance calories, everybody has a different level of volume that will work for them. There are guys who've gotten very muscular off less than 10 sets/week (Martin Berkhan, Jeff Alberts, Kinobody). For you, that may be too little, or even too much.

[@VwapTrader]

It's been 10 months...how's your back now? Is it HUGE?

[@alimahammed9702]

@@VwapTrader yeah man im looking like zyzz

[@alimahammed9702]

@Khalid i do 25 sets of chest a week and i have seen good growth from it and i do 30 sets of shoulders per week

[@edschobs5204]

@Warri Gal what’s bad? If it works, he should stick to it.

[@andrewskratt9552]

MY PRE WORKOUT GIVES ME A ITCHY RECTUM AND TREMENDOUS DIARRHEA

[@pmathews109]

I don’t think that’s a workout.

[@mitchstacey34]

Love the Milton Friedman shirt

[@jayswavely1830]

Dad body in 6 weeks

[@SmoothKatDaddy12]

I like dogs

[@workz780]

why would i listen to dudes who ain’t even got muscles??? 😂

[@matt984]

Nice! I started lifting at 94. Im 106 now. I do 2 hour workouts everyday. I can squat 400 and bench 225. Also Im a turtle

[@richardkosoff711]

12 to 20 sets, that’s an 8 set difference. Hey you do math! 😁

[@ZeerakImran]

Beginner to advanced or time of year. Honestly though i don’t agree with these guys on much. I agree with this set number though.

[@charlieparkeris]

I do full body 3 times per week. Every workout starts with 10 sets of pullups, then 5 sets of bench press, then 5 sets of squats. Everything else I consider accessory, and recently a lot of my accessory work has been Kneesovertoesguy type upper and lower body strength and mobility stuff. I do squats last in my big 3 because I care more about my other 2 lifts. I squat for physiological hygiene, I don't care about them as much as my other exercises. Usually around an hour per workout.

[@jeffcelis3024]

CraZy. I start all my workouts with knees over toes . I sled every day and then start my workout