The RIGHT Way to Do Low Volume Training (If You Must)

[@C0l0N31]

Be careful i heard there is a guy going around attacking science based lifters

[@TotalScienceFTW]

Greg Doucette??

[@frankhoeppel2314]

I like Dr. Mike’s chances

[@TheArdor]

Don't think he'll attack bigger guys who are also roided

[@jakewilliams4140]

Attacking a BJJ black belt wouldn’t go well for big van wyck

[@Hush99]

This science shit really is life or death 😂

[@Iron.Historian]

I'm taking every single set to failure either way (I don't know how to count)

[@kingduckie9135]

If I try to count reps I lose count after like 6 It's either 5 reps or til failure lol

[@blazedehart2748]

This happens to me a lot on OHP and pull-ups. I have a brief blackout every rep so I just stop when I fail. lol

[@ivan06pr]

@@blazedehart2748just record yourself lol

[@gustavofagundes8994]

@@ivan06pr this is illegal

[@ivan06pr]

@@gustavofagundes8994 🤓

[@ChrisFotosMusic]

My parents always told me i was close to failure

[@rainfruits9382]

yo my parents said that too

[@steveffuksake]

My father told me he had a lot of time for me and the way I was carrying on he would be doing a lot of time for me

[@ZackaryMitts]

Jokes on you, my parents told me I am a failure! lol jkjk

[@FormerlyKnownAsAndrew]

My parents told me I went beyond failure. I said... you ain't seen nothing yet, lemme get some assisted partials.

[@twiho]

Hey tell dad I failed out of college.

[@thetowndrunk988]

PSA: No human scientist was throat punched in the making of this video

[@danielsmith7324]

No human scientist was pushed in a gym in Canada

[@cfs3622]

I've been doing the low volume approach for about 9 weeks now. What i have noticed is that the strength progression was pretty consistent, to the point that it is almost as if im a beginner again. I guess the extra recovery is making a difference. Some muscles i go as low as 2 sets, but taken to all out failure, sometimes beyond. Some people noticed i got "stronger" (bigger), diet remained the same as before, and maybe i've been eating a bit less food tbh. Low volume/high-intensity is not a magic pill of course, but for some of us that struggle with recovery, sometimes for a plethora of factors (sleep, food intake, stress, work) it may be a game changer.

[@omarrp22]

Hago algo parecido pero parece que me saturó pronto habría que tomar descargas frecuentes ?

[@JoaoRodrigues-hy3jx]

"Schoenfeld et al. (1), using only muscle-specific, direct hypertrophy measurements, analyzed weekly set volume as a continuous linear predictor and reported a 0.38% increase in hypertrophy per additional set. This is comparable to the marginal linear slope in the present meta-analysis, which estimated a 0.24% increase in hypertrophy (95% CrI: 0.15%, 0.33%) per additional set at an average 'fractional' weekly volume of 12.25 sets." This excerpt is taken from the October 2024 paper, The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain by Joshua C. Pelland et al. This means that if you increase your training from 12 sets/muscle/week to 20 sets/muscle/week, you can expect approximately a 2% increase in muscle hypertrophy. For a dedicated amateur lifter, this marginal gain may not be worth the significant extra effort.

[@KG-jh4on]

I feel this is something that gets lost in the sauce of these conversations, sometimes the ways in which these things are more optimal or effective is so insignificant it's not worth the additional time/effort required

[@PlutoTheGod]

I know there was also a study where the jump from like 2-3-4 sets improvement was significant, but then past it had so little impact in gains that it really wasn’t worth going into. Longevity is key, stimulate the muscle and then recover

[@aleksandarmilenkovic898]

12 years of natural lifting, 6 years of work as personal trainer. I basicaly tried everything, high volume 20+ sets made some good gains but my progresive overload was really slow and sometimes i was on lifting same weights for months. Last three years i droped my volume to 12-15 working sets taken to true failure, sometimes beyond that with partials and i started to progress in weight i was lifting from week to week feeling really sore and hard to recover. I don't think 10 sets should be considered low volume especaly if you are advanced lifter who trains with some heavy weights with proper form.

[@thghtfl]

love this take

[@PlutoTheGod]

Look at your physique, and then look at the European Jason Blaha telling us we need more volume.. there lies the answer lol

[@wholelottared800]

@@PlutoTheGoddoesn’t matter lmao. literally ALL literature points to +10 sets being more so junk volume than not. You’ll see in 3 months that I’m right, and you’ll realize how stupid it is to think that 10 sets in “low volume”

[@PlutoTheGod]

@@wholelottared800 if you had better comprehension I think you’d realize we’re arguing for the same point lol

[@ahmedksl9694]

The guy looks incredible + the guy in the video is not natural you have to understand that recovery ability when using stuff is ten times faster than any natural lifter 😊​@PlutoTheGod

[@JimBobisme]

Who else is still not bored after watching years of dr mike talking about these same topics

[@yvyneath]

Somewhat bored honestly.

[@blanchardsw]

As long as stupid people believe stupid things there will be a need for informed people to correct them.

[@Lifeisgood-bv2tg]

Then stop watching​@@yvyneath

[@petrfilinger9205]

As you see it obviously doesn’t work. It didn’t work with your mum, doing the same brings the same results. Americans thru their fanatism of grinding somehow don’t get that you can do things smarter not just harder or more. Iq matter.

[@petrfilinger9205]

Rinse and repeat really. Revenue. Somehow his PhD don’t seem to reflect in much it’s just discussing studies. Where is any understanding of physiology or anatomy? Or that’s not what you do in merica in weekend courses :))

[@OxyGeniuz]

10 sets is way too much especially if you train with high intensity every set. It also depends on the persons recovery. I do 4-6 intense sets per muscle and recover well. Once I go over 6 I don’t recover optimally and feel way more fatigued. So many variables so do what works for you!

[@dimmie5240]

Intensity is very important and I agree that it varies from person to person! Of course there are a few general rules that should be followed for more optimal results but other than that yeah, depends on the individual.

[@thghtfl]

absolutely true. it seems individuality matters much more than what these folks claim to work for an “average person”

[@JLo9512]

I do 18-20 sets of each muscle group per week. Game changer

[@BigDoggTheDon]

​@@thghtflYep that's why it's important to try different ways and see what works best for you

[@Ksaysme]

I'm assuming you watched the video incorrectly and thought they were saying do 10 sets per workout? 10 sets per week is in an acceptable range but it's definitely not overdoing it

[@daniellachance173]

I'd love to hear them talk about training with injuries. I have carpal tunnel syndrome and a tight right leg from a trombosis a few years back. Stretching? Low volume? I've searched the RP videos catalogue and didn't find one covering this. Great vid. Keep it up.

[@brye6690]

If you have carpal tunnel use lifting straps like versa gripps during pulling exercises and use wrist straps that can attach to the cable machine for lateral raises, front raises, triceps pushdowns and many other exercises.

[@Creature1009]

That topic is so specific and nuanced based on anyone’s given injuries it’s impossible to have a general discussion about that. Best bet is just do what you can without hurting yourself more. Even unilateral training has been shown to have carryover to the untrained side/limb so if your right arm shoulder wrist whatever is injured you can still train your left side

[@joeojeda4651]

​@brye6690 I do this, it's big help. Had my hand pinched in a cnc machine, wrist aches constantly lol

[@Coolcat3]

Same here I have some kind of tendinitis in my shoulders that come and go

[@Docu-l8y]

I think he have talked about in an older video

[@C.amooni]

Honestly, I use to think the more the better until I started adopting Dr Mikes advice during the covid lockdown which is when I realised I was really overdoing it before this. I use to love going beyond failure all too often spending waaay too long in the gym session to session feeling battered and despite making gains, I had signs of overtraining. Adopting the same method as the RP channel when it comes to programing / technique etc. got me the most gains when I genuinely thought I had no more room for growth having trained for such a long time and moving alot of weight. I'm also a fitness coach and have taken far more applicable info from the RP channel than I did while getting qualified This channel is golden❤️👌🏼

[@SuiLagadema]

I feel we should add that low volume training is better than no training at all. You might not want to get jacked, but it's a good starting point, with light cardio (walking 30 minutes every 2 days) will benefit both your skeletal muscle, but most importantly, your myocardium (hearth muscle).

[@KG-jh4on]

This doesn't get talked about enough and I thank you for contributing it to the conversation. A lot of this research is analyzing such small differences in strength and growth that it's irrelevant to the vast majority of people performing resistance training. I started working out over a decade ago with the very simple idea that for 20 - 30 minutes a day I would do some kind of strength exercise. If you are still in your early days (or even years!) a lot of this research isn't very applicable to you

[@DevilPissedOff]

I really enjoy how much enphasis you guys make to not let people misunderstand what you are saying. My low attention span appreciates that. Great video

[@Natraj_Chaturvedi]

The ability of people to hear the exact same thing and take different meaning from that is amazing so it's good to be as clear as possible.

[@ChrisMallams]

Love Dr. Mike. Every person is different and has to figure out their body. After 40 years of lifting at age 53, 5'6 195 lbs 10-12% body fat with the majority of my lifting with lower volumes 8 sets direct weekly volume is my sweet spot. Spend the time to find yours.

[@incogyt]

empirical data FTW

[@lockdown142]

I just watched paks new video about low volume training. Damn this team is getting really good at timing their uploads

[@Natraj_Chaturvedi]

Whatever... I started training since almost 2 years and already I was plateauing in some exercises like dumbbel chest press. In my eagerness to train 4,5 days a week, I was tiring myself out. I saw Mike Mentzer shorts and gave it a shot. Well I finally broke through the plateu and started making progress again.

[@KG-jh4on]

And that's great! I think the lower volume, higher intensity methodology simply works better for some people for whatever reason (and boy are there many reasons for why that could be!). Just because something is accurate as a general prescription does not mean it's the best method for everyone and that's ok! So many of the wars in these comment sections are unnecessary, train whatever way you feel resonates best with your body and your needs!

[@mujjuman]

Same

[@harrybauls4315]

Wouldn't mind seeing Dr Mike pick Josh Pelland's brain on the RP casting couch

[@jamesgazeley]

RP isn't that nuanced

[@solstice4485]

Personnally, as someone that don't plan to look like a bodybuilder, but just want to be better looking (of course there's plenty definitions of that), stronger and healthier, full body 2/3 times a week with 4 myoreps sets and 3 coumpound exercises total (rotating them each session or so) has been a gamechanger. I used to do classic stuff like 3x10 and so on. Now I don't count, just push my sets to failure. Eventually I'll had 1/2 cardio and arm days if I can. And that's it. At 38, I'm starting to slowly but surely making gains again. Low volume is, for me, a better option.

[@gur262]

I just don't think that's the point you think it is. Some days I just don't have it in me to push that hard. You can pile on lots of volume in some exercises like lateral raises very quickly

[@medraen]

Guys dont brain about it much, it is really simple. You can do 50 sets far from failure spending 5 hours in the gym to get the similar results to 10 sets close to failure. There is not any magic in it. The differences are in the range of statistic error. Just do what YOU like and grow over the years it is not fast either.

[@BLVCK.CREATE]

Thank you for the helpful advice!

[@IronOathFitness]

Dr. Mike always having our back

[@qui1766]

How do you have 100k subs and videos with only a few hundred views?

[@Borderbeach]

These meta-analysis' etc. show that around 6-8 sets per muscle groups growth basically maxes out and after that there's more damage which makes it only harder to recover from and it means not that much more growth. I've tried both low and higher volumes for myself, friends of mine and my gf. Everyone have gotten the best results with 4-12 sets per week per muscle training muscles 1-2x per week. When training with 3x frequency most seem to have recovery issues with more than 1-3 sets per session per muscle (direct sets). So basically somewhere along those lines I would confidently say is the best range for most people when training for growth. The latest huge meta-analysis basically shows that strength seems to cap out around 4 sets per session too and I haven't seen anyone have gotten best results training higher set amounts. I would say Chris Beardsley explains it pretty well why higher volumes don't work that well for most. There seem to always be recovery issues. And everyone knows that 20-50 sets a week per muscle isn't really better than doing 10-15 sets for sure. Anyone that has ever done leg press to true failure knows it's impossible to recover from high volumes while training to real 0-3RIR.

[@karlkarlsson3876]

I'm currently trying out low volume high frequency as a personal experiment, working out 6 days a week(sunday off) using a push pull split(push mon wed fri, pull tue thurs sat). Would love some feedback since you seem to have personal experience! Here's my 2 workout: - Push - Incline bench 1x6-8 reps 0-1 RIR Weighted dips 1x1x6-8 reps 0-1 RIR Dumbbell Overhead press 1x6-8 reps 0-1 RIR Cable lateral raise 1x6-10 reps 0-1 RIR High-to-low fly 1x6-10 reps 0-1 RIR Overhead extensions 1x6-10 reps 0-1 RIR Squat/Leg extension 1x6-10reps 0-1 RIR - Pull - Weighed pullups 1x6-8 reps 0-1 RIR Wide-grip pulldowns 1x1x6-10 reps 0-1 RIR Machine row 1x6-10 reps 0-1 RIR Preacher curl 1x6-10 reps 0-1 RIR Rear delt variation 1x6-8 reps 0-1 RIR Leg curl/Romanian deadlift/Deadlift 1x6-10 reps 0-1 RIR Ab variation 1x6-10 reps 0-1 RIR If I do squats on monday, I do leg curl on tuesday, leg extension on wednesday, and then romanian deadlift/deadlift on thursday and so on, as to not overlap the leg compound movements. 0-1 RIR just means I take every set until I'm pretty sure I can't complete another full ROM rep, I've been training for quite some time, so I have a very good RIR estimate. So far it has been going great, I'm using microplates to progressive overload each set. Any thoughts? I considered adding more bicep/tricep sets but figured they would get substansial stimulus from the compounds I already use.

[@conormcgregor6001]

@@karlkarlsson3876 switch to a upper lower or full body my man.

[@conormcgregor6001]

i did 9 total sets per muscle a week on fullbody 3x a week and made insane gains

[@Docu-l8y]

I think it comes down to personal preference and individual variations in volume response (as seen in the studies). I have been bodybuilding for almost 20 years and experienced better improvement with higher volume training which is also true for a lot of others around me, wheras others prefer and experience sufficient results with lower volumes / higher intensity. I'm not saying one is superior to the other, we can evaluate our own maximum recoverable volume and adapt from there. Neither does it hurt to periodize volume at times.

[@jakemaxwell2800]

Been training 15 years. 4-6 direct sets is enough to grow every muscle IF you take every set to 0-1 rir. When I increase sets or frequency I get injuries, aches and pains. I think your bone structure has a lot to do with how much you can recover from

[@RomanSajko-q6b]

10 SETS IS LOW VOLUME? I mean, 10 direct sets to every single muscle.. i thought it is lower boundarie of medium volume.. i am disappointed.

[@justasquatspecialist]

go based on your recovery and strength progress. the principle of diminishing returns and “if you’re recovering from more then more is probably good” is more important than the exact volume tiers

[@SeuOu]

@@justasquatspecialist Pretty much exactly this. Recovery is your guide, unless time limits you more.

[@ImBarryScottCSS]

It's low volume to people on gear who are aspiring bodybuilders. This is a very elitist channel that often misses the fact that many many of their viewers are not who they seem to think they are; amateur bodybuilders, but are in fact normals who are just trying their best to be educated.

[@sxrk-]

@@ImBarryScottCSSyet his fans will argue you’re lazy unless you’re doing 40-50 sets per muscle group a week 😂

[@mattheweley]

@@ImBarryScottCSSsir, they’re just sharing findings from hypertrophy research. That’s literally the exact stuff their audiences want

[@Love_Lazlo]

I did.two sets on my biceps a couple of days ago,both till failure and they're still sore, I've had my most apparent growth when i started the Mike Mentzer HIT method and I'm not even doing it fully properly since i skip days and sometimes a week due to my Insomnia and having to go to the Gym after work,so i do believe that low volume high intensity training works but only if the intensity is properly high to compensate.

[@TiberiusX]

I follow Mentzers ideal routine. I experimented this summer with going more frequently or adding more sets. Both experiments showed that I 100% get my best results following the ideal routine, taking every set to failure. Consistent gains and growth.

[@Love_Lazlo]

@@TiberiusX mhm,I added a couple of more exercises, nothing crazy my time in the gym is still small I just picked what my body responds too most,but one set till absolute failure and in the muscles I can push like my biceps I go beyond failure, negative rep after negative rep and I don't really see how I could need anything else,works great for me and would recommend it to anyone.

[@TiberiusX]

@Love_Lazlo I had to add a couple extra exercises for my back, overhead pullover on Deadlift day, crossbody lat pull on arm day.

[@ScumlordStudio]

These videos feel like two bros just yapping about shit they're into for 20 minutes and let me be clear that's dope as hell and I'm here for it W dr.pak

[@jarlwhiterun7478]

Enough with the "I'm here for it". Get something else.

[@TotalScienceFTW]

@@jarlwhiterun7478 he was there for it*

[@AltrTheEgo]

The Jarl of Whiterun is indeed not here for it

[@ScumlordStudio]

@@jarlwhiterun7478 old man yells at cloud

[@NewDarkKnight]

That obese dude in right is dr pak?

[@punished.ludwig]

I think it mostly depends on whether or not you're actually going to failure. I have problems NOT hitting failure on upper body movements, because i want to set PRs all of the time, and i've noticed 8 sets a week works better than 10 for me (numbers keep getting better), except for legs, where i have a hard time going to failure (there i have better results going for more sets than 10). I think it's just a matter of balance, and going to or past failure makes each set more effective but harder to recover from, you just have to find your balance.

[@KG-jh4on]

I'm the same way with legs, I have to do higher volume because I just find it gd miserable hitting failure otherwise. It's funny how failure on upper body movements feels good in some way but lower body failure can just be like torturous

[@uatu3751]

​@@KG-jh4onbro same, lower body feels like actual torture but the pain from upper body feels amazing for some reason, I get excited when I start to feel it

[@colereeves6624]

“You just have a small amount of thoughts that can go through the pinhole of light that is your brain.” Shakespearean.

[@taiwanesestandardtime3388]

What about a video on how ADHD and ADHD medication affects diet, hunger, and training. I've trained unmedicated for 2 years and now I'm on Ritalin it's changing EVERYTHING about training

[@iCybutMelting]

Same, but I also never been able to train or keep a diet consistently for most of my adolescent and young adult life. Now, I’m on Focalin (very similar to Ritalin), and the changes for me were INSTANT. I find it much easier to keep a good workout routine, focus on eating healthier Whole Foods, and take sets to failure

[@taiwanesestandardtime3388]

@@iCybutMelting the biggest difference I've noticed gym wise is that my hunger levels are astronomically lower and more manageable. But the focus boost during workouts is nice too

[@RealPlasmodium]

I was on Concerta the first year I trained. I built almost no muscle because it prevented me from sleeping. Once I stopped taking it I blew up 25lbs in 2 months

[@taiwanesestandardtime3388]

@@RealPlasmodium it all depends a lot on the person and type of medication I guess!

[@myhandlehasbeenmishandled]

Mike Mentzer might live free of charge in Israetel's head, yet Israetel should still pay Mentzer's family royalties just for name dropping.

[@G.Bfit.93]

Low Volume Moderate Frequency High Intensity is amazing. Upper, Lower, Upper, Rest, Torso, Limbs, Rest. Or Torso, Limbs, Rest, Torso, Rest, Limbs, Rest. The Upper Sessions have the same amount of sets as Torso or Limbs just less sets per body part.

[@kidkoopa6389]

I push my set volume toward the end of every mesocycle, then deload and begin a new meso with slightly lower volumes and climb again throughout the meso until I have surpassed the final amount of sets of my previous meso. Being part of the 99% with average genetics, I have seen consistent gains throughout my 6 years of planned progression training and even more so into my 7th year. I am natural and train with increasing intensity throughout my mesos. Pretty much - I have applied all of Dr. Mike's principles for years, and I'm bigger, stronger, safer, healthier than I've ever been. It's common sense that scientific principles and good ol' consistency work. 👍

[@mrtapataap6929]

if you need to deload you donot know how to program

[@yvyneath]

​@@mrtapataap6929 then how would you program training without deloads?

[@JohnnyG1]

@@mrtapataap6929💯

[@JohnnyG1]

@@yvyneathif you perform the amount of volume that you can recover from and you’re progressively overloading, then there’s no reason to increase the volume.

[@mrtapataap6929]

@@yvyneath you have no idea?you do less volume and continue to gain strength and size if you need to take break due to fatigue even a kid can say that its because you are doing way too much if you want to grow do 6to 8 sets per muscle per week maybe 3 on one session and another 3 or 4 sets on another this is how you donot accumulate fatigue and not need deload and grow in a linear fashion

[@robertgarcia217]

Side by side, the classic is so much more pleasing to the eye than the new body type.

[@roadstar499]

As we age over decades of training we must evolve into the perfect training specimens so we can continue to grow and prosper till our bitter end.

[@bradbuckinghamhandsomeprin6027]

I hypothesize that low volume is better in the summer for me when it's 140° in my garage where I workout. Then when the temperature goes down I switch to higher volume.

[@Garrettdx1988]

That's a dope hypotenuse homie

[@jarrod1687]

Logical

[@dragon_dyce]

been doing High intensity low volume training for 7-8 years now, and after a leg workout my legs are shaking to the point i cannot do anymore sets. Also the thought of doing 10-20 sets for biceps sounds insane to me. And this low volume training has allowed me to stick with it for 7-8 years straight now, whereas in the past i always ended up giving up after 6months to a year of training. I love low volume training.

[@dayoltay]

I have been lifting for 11 years, at the moment I hit every muscle group twice in 8 days. Upper body day every 4 days and Lower body day every 4 days. 8 day volume: Chest 18 sets, back 12 sets, 20 sets legs. I don't do isolation exercises except for lateral raises because I have huge arms, shoulders and ok calves which I work mostly every week in the mountains. I prioritize my weaker parts, chest and upper leg portion.

[@Matej100]

Both low volume and high volume grows muscle. It depends on what you prefer and what you have the time for. If you do high volumes train less intensly (1-3 RIR), if you do low volumes go to failure, potentially even beyond with partial reps.

[@angmori172]

Or drop sets and other intensity techniques. I personally just like going to 0-1 RIR (and beyond with intensity techniques) on one or a couple of work sets. I tried doing normal straight sets for ages and I just don't like it for almost anything. I am strict with my technique and I try to never actually fail a rep on anything heavy. But man, I am just addicted to the feeling it gives me. It's literally a question of doing something that feels really boring VS something that I love. I don't know if I would say that I do super low volume though. Take dumbbell laterals, I love doing 50 rep myo sets on those for instance.

[@weirdo70615702]

​@angmori172 If you're still recovering well and progressing, any limit you put on yourself is a result of overthinking. Do what you love, brother

[@LUKA_911]

How did you put the search link on the word "partial Reps"?

[@weirdo70615702]

@@LUKA_911 KZbin has been putting links on text it thinks you like, for example I don't see the same link

[@LUKA_911]

@@weirdo70615702 oh shit that's kinda cool

[@creaty2852]

Been waiting for this one, haven’t even finished the video and my arms already grew 5 inches

[@vorsillionx]

I'm currently doing a low volume approach in a full body format, 3 times a week, 2 sets per exercise and each exercise should be near failure(the next rep should fail). The reason for this is I work graveyard shifts and a lot of instances where I can only get 6 hours of straight sleep while on rare occasions, 7. Sometimes, I woke up in the middle of my sleep and so on. Also, I'm not expecting to be like a natural jacked lifter because of my situation. I just want to be fit and as healthy as much as I can despite my shift.

[@blindmonki447]

I'm doing the same routine+cardio. I've enjoyed it

[@MAC_DAD]

Currently finding myself doing the exact same. Full body workouts, 3 days a week, each day one is prioritized Push, Pull, or Legs. Sunday, Tuesday, Thursday, Reset.

[@JoaoRodrigues-hy3jx]

Full body, 4 days a week, 2 to 3 sets per muscle per session. The results have been great for me. Keep it up!

[@hornsteinhof7592]

Hey dr. Mike, thanks for having that discussion. I havent been a real lifter for years (36m), but do a lot of lifting, running, cycling and farm work. i do 4 sets per group and week which works for slow muscle and strength increases. Whenever i try to do as much as i did in my 20s, I feel that the farm work becomes a huge burden because I'm too fatigued. I feel like 4 sets per group or maybe 6 is the most i can regenerate from, so i keep doing that instead of nothing. Maybe I should try less weight and more sets for a change.

[@markharvey1843]

Mentzer also advocated for forced reps / negatives... I advocate for drop sets as well as negatives if I have a spotter but by the time I've dropped low enough in my set to finally decide on failure the weight is light enough to avoid some degree of injury in the event of negatives.

[@RezzGaming]

Definitely needed this... reached intermediate standards doing low volume. I stalled and thought I just need to train harder, sleep better or even lower the volume to see gains... that didn't work for me. The obvious better choice should have been to up the volume.

[@drbjr8223]

i started doing too much for my age and my level and crashed out(not injury just exhaustion/fatigue), swapped to 2 times a week full body, slow and steady i think works best for me.

[@asprinklingofclouds]

I'm moving slowly to something similar: one day on two days off full body (can't yet face a full 3 days away from the gym)

[@VeteranVandal]

Used to do something like this, unfortunately my 2 days a week with that time don't exist anymore.

[@fractodacto]

unc crashed out like a yn 💀

[@BradleyZS]

I get the sense that all this relies on the intensity; low volume only works if you're actually making up for the intensity difference. So if you're going from 20 sets at about 50% your max output you'd have to be doing 10 sets of 100% for the eame results. But this obviously hinges on whether you can actually hit those intensities. Someone who is trained (or has naturally high T which seems to result in higher amounts of muscle fibre requirement) may be able to get to 70% of their max muscle output from concentric failure, so they will fall 40% short if they switched to half the volume going to eccentric failure at 100% output. This could be why beginners benefit from high volume. A beginner may be able to get to 50% output on typical concentric failure, but probably isn't going to 100% on any overload technique like drop sets or eccentric failure. They have to build up the pain/fatigue tolerance as well as the nueral pathways to effectively recruit as many muscle fibres as possible. Personally, I like high intensity and low volume, but it doesn't seem a good way of getting big. Although it does seem alright for just strength, neglecting the conditioning and hypertrophy. I've been doing low-volume high-intensity high-frequency (no scheduled rest days, just take them as I need them) because I have to do a bunch of warmup and stretching to prevent injury, and doing high-volume on top of that would take too much time. So I'll do 3x5 for my compound lifts, drop and super sets for my isolation lifts, and eccentric failure for one of the isolation workouts per day of the opposite day. The routine is push, legs, pull, cardio, I'll do a set of pull movement to eccentric failure on the push day, and push to eccentric on the pull day (legs is still just on legs though). To compensate for the excessive strain of this routine, I'll do about 40 workout days followed by two weeks rest where I just do stretches, various rehab workouts for stability, and light cardio just to elevate my heartrate.

[@valyrion]

As a natural lifter, 10 sets per week is the maximun volume i can recover from if im training with intensity

[@SeuOu]

Lot of individual variation, it seems.

[@arihaviv8510]

Do you have a cardio routine

[@VeteranVandal]

Yea, I had past recovery issues getting closer to 10, but from the comments I see this is a very rare thing. I guess we are just unlucky.

[@RealPlasmodium]

Something is wrong. Either you’re old, hypogonadal, or you have severe lifestyle issues limiting your recovery.

[@eric9369]

Well, guess that makes 3 of us then ...

[@garmtvandalfsen]

I have a tip. If you "run" in a pool with medium high water, is really a nice way of training calves... Don't know if it's the best, but I remember it from years ago in a fruit/vegetable drinks only two weeks in fuerte ventura, island.

[@ImKong]

Thanks for the information, super detailed and well put, but I never really know what to make out of topics like this one. When we speak about direct sets, what's the average duration of those sets? I've seen some people's set last as short as 20 secs, and mine can go up to 1-1:30 mins. So how should I read this? When you speak about "low volume" being less than 10 direct sets/weeks, are they 20 sec sets or 2 mins?

[@TitanFM]

A lot of the conversation was around gaining muscle with low volume and how 'optimal' for the goal of having a great physique. But I do wonder if the take-aways from this video would be different in the context of maintenance, either due to time constraints or if you're an athlete in-season with other training demands etc.

[@steveraia]

I am curious to learn Mike's take on programs like P90X or other Tony Horton routines which I always thought were very challenging, but did at least "spread out" the work in a good way with variety. After watching a lot of Mike's videos my guess is he would say these programs have too much "junk" volume. But isn't engaging small helper muscles and working on balance and cardio etc important for overall health? I would love to hear Mikes take on this topic.

[@Andre_.Boudreau]

After four years of lifting, I've realized my body responds poorly to high-volume training. Going beyond a certain volume threshold quickly leads to overtraining and plateaus. While some muscle groups (like back and arms) have a slightly higher tolerance, anything over 12 sets per body part generally hinders recovery. To get around this, I've found that increased training frequency is key. By training each muscle group 3-4 times per week, depending on the specific muscle, I can make consistent strength and muscle gains while still allowing for adequate recovery/adaptation.

[@FitnessSheriff]

I NEED TO SEE someone do this low volume HIT workout (taken from the original 'New High Intensity Training - Ell Darden Ph.D book pg.18) [that Mentzer ended up adopting parts of], Casey Viator "On the night of June 10, 1971, we watched Viator do the following routine": • Leg Press 750lbs for 20 slow repetitions, immediately followed by • Leg Extension 225lbs for 20 reps, immediately to • Barbell Back Squat 502lbs for 13 slow reps. - 2min rest drank water. • Leg Curl 175lbs for 12 reps immediately followed by • Single Leg calf raise 40lb DB 15reps/leg slow, immediately to • Pullover Machine 290lbs for 11 reps, immediately to • Behind the neck lat-iso (need nautilus machine) 200lbs for 10 reps slow • Seated row 200 lbs 10 reps slow straight to • Behind neck pulldown 210lbs 10 reps slow - 2min rest and water •Lat raise 40lbs DBs 9 reps slow • Bicep curls 110lbs 8 reps slow straight to • Bodyweight chin-up slow 12 reps - 2min rest drink water • Tricep overhead extension 125lbs 9 reps, straight to • Dip bars 22 reps bodyweight slow. Leg cycle was 10min, Upper 17min 40sec, total workout: 27min 40 seconds.

[@FitnessSheriff]

Also documented was Sergio Olivia doing 20 reps legs press at 480lbs (slowww tempo) and two footballers lifted and carried him to quad extensions machines 200lbs 20 reps slow tempo and then lifted him up and walked him to barbell squat 420lb and failed on 13th rep. drop set to 300lbs for for 6 reps. He laid on ground for 20min and then started the upper body portion. You need one or two trainer partners to lift the weight off and force force force negatives (they were 8-10sec lowering tempos in book!). Most who say they tried lifting to failure haven't. We need a freak to step up and film an attempt, I want to see the painnnnn.

[@DankDlish]

8x mr olympia catchin’ strays is crazy 8:16

[@DiscoingGD1989]

Great stuff! Can you do a follow-up on this in terms of just strength instead of bodybuilding/hypertrophy? My standard routine has always been low volume compound lifts, but I'll supplement with drop sets, then I just touch whatever feels like it needs touching on cables/machines. Example: I did 5/3/1 on the bench press with 235/270/300 (5 mins rest in between). After the single rep at 300, I immediately down-stacked to 135 and did 15-20 reps of that. For strength, do you think 5x5 at 225, or maybe 3x8 at 185 along with 3x8 incline dumbbell press at a respectable weight, would be more beneficial? More working reps, but less max effort reps and less variety of intensity. Example 2: For bicep curls, I start with 20s or 25s, curl inward neutral and outward until I gas, then drop 5 lbs, repeat, drop 5 lbs. repeat until I'm using 5s (essentially one long set). Do you think 5x10 with 15s would be better? Again, more reps, but I'm probably only reaching fatigue the last 2 sets.

[@Parallelpipefart]

When u finally understand youtubers jobs is to make youtube videos and just be vague and confusing about simple topics because they need to keep u watching:

[@steveroonie37]

Very true

[@arihaviv8510]

That is how to compete with shorts and tiktok!

[@The_muscle_camp]

Thing is volume is relative, some can do 6-8 sets of chest and be ready to go again in 2 days, others can only do 2 sets and only be ready in 3 days, figure out what you can recover from relative to your preferred frequency

[@VeteranVandal]

8 sets per week in all leg muscles is my current goal for a year now. I never managed to consistently hit that for a month ever over the last 15 months, there's always one day that I'm simply too sore to train, and that means I have to try 15 day stuff which simply don't fit my schedule anymore. I changed everything in my training, maybe I'll manage to get there eventually this year.

[@ToxicHorsePucky]

Clarification that’s after you’ve been on a workout regimen for a while, or at least you’ve been working out somewhat consistently for a few weeks. If you just start out after a break or if you’ve never really lifted before then you’re gonna take multiple days to recover at 1/2 your optimal volume.

[@jerrya.galloway2805]

​@VeteranVandal it's all an experiment. Figure out what works for you setsxreps, recovery times and diet. Take notes and keep the stuff that works for YOU.

[@belindamiller8796]

Still can't get over how awesome this turned out!

[@wyethleon]

Heavy Duty when done right works, especially to natural lifters if you modify it to your own preference. Because people are still forgetting that Mike Mentzer's Heavy Duty was a workout of someone enhanced, can't do it 1 to 1 by everyone. Once you find your own program to follow you can get used to it and get gains while getting more strength.

[@arihaviv8510]

Aren't all these workouts for enhanced people? 😅

[@TiberiusX]

I started the going to the gym last year and following the ideal routine by Mine Mentzer. I kept seeing advice like this video, so I tested increasing my frequency, 1 less rest day. My progress slowed. I went back to working out every 4 days and doubled my sets. I found that I was often still too sore on the fourth day and my progress didn't increase. I returned to following the ideal routine and saw immediate progress and have broken am of my lifting record I made just before experimenting this summer. These guys have to be on gear or not going to failure on thier sets, either way, I gained way more muscle following Mike Mentzers advice than trying to chase sets.

[@alwayswatching9569]

Personally, I'm doing 3 sets of 4 superset pairs, 3x/week. Shoulders, biceps, triceps, back, chest, Hamstrings, quads, (calves/abs depending on day). This workout takes a little over an hour if I'm taking 2 minute rests after each superset pair. I get that it's only 9 direct sets per muscle group. I'm curious if jumping to another direct set would really be helpful at this point. Like, I already have some difficulty with recovery (not sleeping enough)

[@AlfredoArellano-q3i]

Dr. Mike is the Tyrion Lanister of the fitness industry

[@EliteProAli]

Again, case by case basis. All depends on your biological age, training age, life style factors etc - the only way to know what works is to self experiment. How much stress can you get away with while recovering. Good self reflection or a good coach can solve that issue.

[@tillthelandistilled]

Well the ceiling of high volume training is an injury. When the recovery capacity doesnt meet the volume anymore and exceeds it way too much thats should be the ceiling right? Great talk 👍

[@PorkchopExpression]

I got to a 300lb bench press doing 1 work set.

[@davidneal6920]

Me too. And no warm up required!

[@PorkchopExpression]

@@davidneal6920 I did 2 light warm-up sets. I was eating a lot and my numbers went up fast.

[@ivan06pr]

I got to a 400 lbs bench with 0 work sets. (I sat on the bench and it weighed 400 lbs)

[@carterhearst]

How big is your chest?

[@northpaul3276]

Once a week?

[@rajkhan9643]

So he says if doing 6-8 sets per bodypart per week, its extremely important that each set be taken to "close" to failure. So if training to failure or beyond failure, by implication less than 6 sets per week is sufficient. Lots of beating around the bush in these videos to avoid admitting that high intensity low volume works as good or better.

[@fyrerayne8882]

awesome, thanks

[@combatcritique]

Since volume is key for hypertrophy would it be beneficial to stop the sets at 3 RIR instead of going to failure and add another set ??

[@monax2130]

Here's life hack : do HIT on the 1st week and then do volume workout next week, then take a week off on the 3rd and then start again. Trust me, you will fucking grow.

[@ImBarryScottCSS]

How exactly do you do 10 direct sets for every muscle at high intensity and call it low volume. If go hard on squats for 5 sets I am simply not squatting again for 3 days. How do you get much more than that in? It's just not recoverable. Yes you could say well do 10 sets to 3 RIR and then you can do that every second day but if that's true and you're really recovering in time to go again then surely you aren't getting as good a stimulus as the low volume person is?

[@alainhof2343]

Do sissy squats , leg extensions, reverse nordics or any other knee extension exercise:!D because those exercises are not fatiguing like squats. That also counts as volume for the quads.

[@Lifeisgood-bv2tg]

How tf can u not squat for 3 days. I do 5 sets also with my last rep being to failure(i'd know i've almost died a couple times from falling) then i do 3 sets of bulgarians to just shy of failure and my doms lasts barely 2 days

[@muffy_bunz]

@@Lifeisgood-bv2tgThese mfers don't know how to train or count sets.

[@bulkingnotsulking]

It's about quality over quantity, making every rep count. However, it's not for everyone. High volume can be beneficial for building endurance, promoting hypertrophy through metabolic stress, and for those who psychologically need more workout volume to feel satisfied. Both methods work; it's about finding what fits your lifestyle, recovery ability, and training goals.

[@Siethon1]

Low Volume is all about intensity and pushing all muscles to failure. Go 2-3x a week, train small muscles 2x a week (biceps, calves, shoulders) and larger muscles 1x a week. Don't forget cardio. If it takes you less than 3 days to fully recover, go harder.

[@Siethon1]

Also, to make low volume work. You should be in the gym for much longer than high volume people. I only go 2x a week, but I'm in there for 2-3 hours for each session. Not recommended if you have more time in your schedule to go for 3-6x a week, that way, most sessions can be less than an hour.

[@Creature1009]

This is the best take on low volume. I’d argue for a 4th day of training if you can fit it in but I have and am making great gains on 3x a week only doing a 4th if I have the time/motivation. Working 4-10’s is nice for the extra day off but damn I do not want to lift after a 10 hour workday

[@arquiJ]

@@Siethon1 2-3 hours each session is high volume except if you rest for one hour between working sets

[@moosiedoom1310]

I feel like we get mixed messages on volume. Aren’t there also studies that say more than 5 or 6 sets for a body part in a single workout is wasted? Other studies say working the muscle 2 days a week is fine, though 3 is somewhat better. At 2 days a week, you’d be struggling to get 10 sets for the weeks. Working a muscle 3 days a week lead to recovery issues. So where are we supposed to get all this volume in?

[@Johnpdf]

If you look at everything in the literature and look at mechanisms in play high frequency low volume makes the most sense with the most flaws we KNOW diminishing returns happen

[@GDRobbye]

You're overthinking it. As long as you workout, and actually go to failure, you're gonna build muscle eventually. All these science studies show how to most efficiently build muscle, it doesn't mean that you won't build any muscle if you don't do what they say. Before all these studies, people just trained and still got jacked.

[@lazmonti]

Very interesting. Thanks for the video. It seems to me, though, that the majority of natural bodybuilding champions seem to be on low volume high intensity type training and they seem to be doing it most of their lives. Most are quite advanced in their years and still competing and training the same low volume. Most of the science studies are way too short term and so cannot properly take into account plateaus and injuries over decades. Without PEDs most will reach their best in just a few years after which progress is extremely slow. After many years, an ever increasing volume of hard training is likely to destroy most people's bodies one way or another. In most strength based sports the goal is not longevity. It is rather to reach maximum performance relatively fast, win as much as possible, make as much money as possible and get out before you do serious irreversible damage. Some can make it through a bit longer but many will not. Most will only realize this when they are in their 50s or 60s. Science doesn't look into this. There is no money, incentives or enough time for it. Also, the higher the volume the more likely that physiological issues, that can be genetic or otherwise, will surface way sooner and cause injuries that will put a stop to the pursuit of bodybuilding. As most meaningful progress slows to grinding after a few years, even science shows that to just maintain size you do not meed much volume. At this stage using higher volume year after year for virtually tiny gains and dramatically increasing the risk of injuries is not ideal. When we were young none of this mattered. We just trained as hard and as much as we could, recovered from ever increasing volumes and injuries. We felt invincible. That feeling of invincibility lasts much longer in life if you are taking PED. Science is very important but for some things living life long enough and learning from personal experience (together with scientific knowledge) will teach us a lot that science alone cannot just yet. Talking to older people that pursued sports like bodybuilding most of their life can provide most valuable as their knowledge considers all aspects of training and development and not just a narrow predetermined criteria that scientific studies tend to focus on. Anyway, just a few thoughts. Nothing to see here people.....carry on with your lives. Good luck with your training.

[@fredrikfahre9017]

I wish they would talk about how this changes on a bulk, maintenance phase or a cut

[@billyboy1072]

How do you count your volume for back? Do you count whole back or are you counting lats and upper back separately?

[@zylonchar]

So what kind of training would suit best for someone who does kickboxing, wrestling or krav maga 2-3 times a week and realistically has 2 or 3 days to work out at the gym? Going full on heavy at the gym will absolutely wreck the fight training usually.

[@jeffibelcher]

What is meant by “muscle groups”? Are legs a group or does it break down to quads and hamstrings?

[@istvanfabian881]

I am asking this with the upmost respect, how do people do more than 3 sets/muscle/workout I am running an upper lower split And even with sometimes 2 sets i am running the risk of still being sore the next workout, is my regeneration just fucked? Or is it fine to workout while still being quite sore?

[@ilikedogss6697]

Bro for real, same for me. I train Upper Lower Rest Rest Upper lower rest rest. -And if i do more than 2 sets for chest, back or quads, im still sore for the next session, which is no bueno. If you got everything in Check, so caloric surplus, plenty protein and Enough sleep, id say youre gifted. I sleep 9 hours a day and eat like a animal. But low volume is all i can do.

[@justasquatspecialist]

go by autoregulation metrics such as strength progression. if you’re midly sore i might not be doing heavy stretch sets of 5 exercises just to be safe but you could see if your gym performance is adequate enough to progress/hit your numbers on something else for a couple sets

[@kuriosites]

Like many sports, weightlifting/bodybuilding is self-selecting for those who stay in it for a long time. I'm one of the minority who has done it for decades despite not having any genetic advantage towards lifting. I think there is a balance between volume, frequency, and intensity and we all have to figure out what works for us personally. I have made some progress using both higher and lower volume methods but I will always be slender because my genetics favor endurance sports. There is also a temperament aspect because, if you don't enjoy what you are doing, you probably won't stick with it for years. Personally, my temperament and my life obligations favor a lower volume approach and, at this point, I just want to maintain my health and strength into old age.

[@dankid1742]

I do both. The right side of my body is high volume 10x10. The left side is 3x5. Never been happier.

[@V.Cigales]

🤣🤣🤣🤣🤣🤣

[@JMylesGardner]

Regarding 6 to 8 sets per week. Is that for major muscle groups such as chest and back only or does it also apply to biceps triceps and some of the smaller muscle groups?

[@user-wk5yc7eb7t]

It applies to all muscles. If it's a compound movement that hits accessory muscles ie benching hits the triceps but less so than triceps extensions, count them as half sets on that muscle. I think it has been covered in other talks. Edit for typo.

[@grandarchon6969]

How the heck do you program 10-20 direct working sets per muscle per week? That's so many working sets.... Quads, Hamstring, Low Back, Upper Back, Lats, Chest, Triceps, Biceps, Side Delt, Rear Delt, calves? Those 11 muscles would be 110 sets minimum? That can't be right...

[@KG-jh4on]

Completely agree, I also don't understand why direct sets are more meaningful than 2x the volume of indirect/"half sets"

[@grandarchon6969]

@@KG-jh4on There's good data the more isolated/ direct the stimulus is the more hypertrophy occurs. And you experience it too. Doing sets of direct triceps burns your triceps more than bench pressing.

[@matthewloynd9364]

So if you don't have the time to be at the gym 5-6 times a week, (I only have about 3 days realistically) would there be a benefit to changing your exercises more frequently? Like Monday would be chest and back, you only have time to do 2 exercises for both, after 4-5 weeks would you change the exercises to get a different stimulus?

[@oioioi-9942]

All this is missing the main point, which is the difficulty in real life (outside these studies) to maintain high intensity in high volume programmes. Sure, high volume is more effective than low volume when intensity remains the same, but few people can keep up any decent level of intensity in 5 weekly 25-set workouts. The question we need an answer for is: what's more effective, high volume with low intensity, or low volume with high intensity?

[@hypochondriac4491]

So what do you do if you are a shift worker? Due to my work, my sleep schedule is terrible.

[@blazestation408]

What they mean by direct sets? So for example if I do squats 5x5 pyramid up to a top set does that mean the top set which is usually the one you go to failure. does this mean it equates to one direct working set? At the moment am on 2 day split Chest back traps Off Legs arms side delts Off Repeat So I hit the muscles once ever 4th day I do 5 sets pyramid to top set failure and one back off set to failure in high reps

[@Q_SS9]

hey mike, you should do a reaction to rugby players like cheslin colbe or eben etzebeth

[@mikeyfergish]

I would legit have loved to see what would have happened if that guy tried to throat punch Dr Mike twice rather than Jeff. Would have been fun to see.

[@SeuOu]

My gut says VW wouldn't have tried it...Dr Mike's got 60lbs of muscle on Jeff, plus that juiced dark side and BJJ experience...I sure as heck wouldn't push him xD

[@monke204ah]

@@SeuOu more like 60lbs of water from all the shit food he eats

[@TiberiusX]

I don't know. I tried increasing my workout frequency and saw my gains slow. I added a second set of every exercise and saw my gains slow down. As soon as I returned to the Mentzer ideal routine I was making fast gains and breaking my records again. I think it's this idea that you don't go ask the way to failure, but leave some in. You can't estimate your failure, and if you really are doing the same weight same set each week to "predict" your failure then you're gaining strength slower than I am and I don't need your advice.

[@Rippedguy32]

Майк, скажи пожалуйста, стоит сделать день рук отдельно, грудь и спину в один день? Грудь спина, руки и плечи, ноги, и так два раза в неделю

[@DemonicVelocity]

I do other sports. I try to fit strength training into my schedule, resulting in around 10sets per muscle group. It's decent, but I have to manage my fatigue, not always getting 8h of sleep, probably tired of something else etc.

[@Johnpdf]

6-8 weekly sets is best for most people I WILL STAND BY THIS high frequency means every set is going to be full of stimulus compared to high volume where half the sets are junk and fatigue makes recovery and the rest of the session suck Most of the literature shows that strength is maxed out at decently moderate volume so its safe to assume that much more volume over that is probably not muscle

[@ozztynn]

Due to time constraints i only workout 3 times a week but what i do is i decide before a msucle building phase what my priorities are. If i want bigger chest, ill spend a good chunk of that time on chest while keeping most things at maintainance level.

[@SimpForLatinas]

As a hardgainer, carve it into stone, you have to go fucking hard. Up the intensity, up the sets, up the reps. Myoreps feel amazing for me, but everyone is different tho, so find a way to pump up the intensity and you're golden. Also a tiny bit of weed, just to peak over to the Neverland, can change your gym to a journey of self discovery haha. Enjoy life

[@alexsangiovanni]

How does lower volume training affect maintenance (assuming you’ve done more volume, periodization, etc and are now just looking to maintain?

[@djadriinightcore5510]

What do you think about doing 1 week 2 upper work outs and 1 leg wourk out, while the next week I would do 2 leg workouts and 1 upper. It would be like 1.5 frequency

[@pedroe.p.decastro8522]

The way I usually recommend low volume is for people (usually beginners) who "don't have time to train". I'll recommend 2 full body sessions with 3 sets of a main exxercise and 2 sets of accessories for each pattern. That'll usually take them where they need to be before they decide to prioritize training a bit more.

[@arihaviv8510]

Right but beginners also don't have a real idea of what intensity and failure means. In their case, it is just getting them to exercise consistently

[@pedroe.p.decastro8522]

@@arihaviv8510 usually good enough. Gradually overloading they progressively get closer to failure and learn the value of progressive overload and the limits of their effort. The necessity of optimality for this specific population is vastly overrated.

[@YusifRefae]

but how do reps factor into the equation? for example there has to be a difference between 2 sets of 8 on dumbbell flat bench versus 2 sets of 18 (which is what I just did today!) i feel like 6-8 sets of high reps (15-20), assuming the effort is there and it's not just BS light weight, must be more stimulative than 6-8 sets of heavy work. plz explain!! for example feel like if i do more than 6-8 sets per week for quads at the 10-20 rep range, my knees get problems... so many variables to consider!!

[@Drunken_Hamster]

At least 2-3 working sets per exercise per session, at least 1 exercise per muscle group per session, at least 2 sessions per week. The lowest this puts you at is 4-6 total sets per muscle group per week. Now lets say you do 4 working sets per exercise, 2 exercises per muscle group per session, and 3 sessions a week for that group. That's 24 sets per week. Probably a little high for most, but (depending on the muscle group) we now at least have a starting point. Now let's try 3-4 working sets, 2 exercises per session, 2 sessions per week (let's say dips and inclines for one session, flys and bench for the other to hit the full chest). 3-4*2*2 is 12-16. All of this is right in line with the literature that we know, but you know what's funny about it? It all leads back full circle to the "8-12" range in a way( even though it's really more of a 6-16 range).

[@nbarealtalker]

I promise you, higher intensity with lower volume is the only guaranteed way to make the most consistent gains. I’ve been a trainer for 10+ years doing a lot of the usual protocols for various clients. I experimented with HIT Mentzer style on myself for a year and have slowly incorporated it with my clients. I have one client who we do a protocol of 3x/week and alternate upper/lower with her only squatting or hinging alternately every other week (roughly 10 days). In roughly 6 months of training, she’s only had 1, maybe 2 sessions where she didn’t get significantly stronger on every lift. Instead of saying whether low volume/HIT is best, what I can definitively say is that if you can’t make noticeable gains and progress literally workout to workout on a level you’ve never seen before, it’s because you’re doing something wrong. I’ve never seen such consistent gains among my clients and even the less consistent clients now make amazing strength gains every workout. Mentzer, Arthur Jones etc were 100% correct in principle. Dorian Yates took it to the extreme end with the highest volume of low volume training. Something about this method is definitely the key to muscle building.

[@Shubham1994Saroj]

I agree with you 100% ❤

[@JKAYnl]

Just trust me bro

[@mahdigharanli]

Preach your words brother

[@SeuOu]

Now that you've promised and said you were an experienced trainer, I must believe you.

[@Lifeisgood-bv2tg]

Wrong. High volume training is actually backed up by DOZENS of studies showing its effectiveness. At least 10 sets per bp per week is what you need to be doin to maximise muscle growth. They did a whole damn metanalysis on this.

[@verablack3137]

I have always done low volume training and I always get results. Obviously, if you do Mentzer's consolidation routine you probably aren't going to get all that much in the way of gains, I tried to model what I do on Dorian Yates and that seems pretty reasonable though I tend to do a bit more volume because I just can't match his intensity level, I have also seen plenty of people progress on Mentzer's ideal routine. I concede that progress is probably slower than a higher volume approach, but I don't care about that I am just trying to gain, there is no particular deadline for that growth.

[@IronOathFitness]

Like that mentality man!

[@enektama]

is there any vid on how many times per week should we train abs? (not to get a 6 pac that's dieting) thank you

[@wetert4476]

intensity >>> volume

[@kidkoopa6389]

2:10 only two damn minutes into the talk.

[@TheSoyestToEverSoy]

Average clown comment 🤡. You can have both, just don't go too high intensity that it's more fatigue than stimulus. The sweet point is RPE7-RPE9, so intense but not the last failure rep that is more fatigue than stimulus. That reduced fatigue from not always training to failure though means you can do more sets, which is more total stimulus.

[@Random-tq7sj]

​@@TheSoyestToEverSoy You described your own comment at the beginning lol

[@TheSoyestToEverSoy]

@@Random-tq7sj like usual. Illiterate clowns that can't actually attack the argument, so just try to act clever and hopefully the illiteracy disguised as an argument tricks enough people...not realizing nothing was refuted, because you need actually provide a valid reasoning to refute something 🤡

[@tena7239]

​@@Random-tq7sjbut he said facts