HOW MUCH VOLUME DO YOU NEED?

[@artwebb6939]

" I'm not advocating 30% load you will fall asleep mid set" I'm ded 🤣🤣🤣🤣🤣

[@THIBARMY]

Which is even worse than falling asleep

[@artwebb6939]

@@THIBARMY 🤣🤣🤣

[@ohmymy9]

😆

[@camq-py7bs]

This is underrated gold. At the end of of the day intensity > volume. Finding the sweet spot is key 🔑.

[@totallyraw1313]

Not only does Chris give the best information, he also has the best accent around!

[@brachoradialis]

This channel is one of the very very fiew there I give First a thumbs up and than watch the vid.

[@THIBARMY]

I really appreciate that, thank you

[@simondarras2352]

Finally someone who doesn't just say "it depends" and doesn't leave you with a bunch of nerdy stuff that's only true within a specific context. I appreciate how you give concrete examples depending on many concrete factors.

[@ZackKresse]

Coach Christian, I’ve been a strength coach for 12 years and I’m very thankful to have had you as a legendary coach in my era to look up to. Keep up the content…. Make America Squat Deep Again!

[@Joe-ym6nx]

Great videos Christian. I've gained 5 lbs of muscle and 5 grams of wisdom by watching this video. Excellent information

[@mikeennis6005]

I think it"s awesome that you covered all factors involved, not just about volume alone. Stress, age, enhanced or not enhanced ETC. It all factors in to your results. Excellent as always my friend!!!

[@SuperArc13]

I love that you are the first person I have ever seen that addressed the immune system. I have both Crohn's disease and ulcerative colitis, and I have found that I don't recover as well as the average person. Therefore, most of the advice online has actually caused me more harm than good. Thank you so very much for addressing this topic!

[@siddislikesgoogle]

Look into fasting bro, it cured me of these diseases over 10 years ago. Good luck.

[@xzxxdss]

I've been reading your articles in t nation for a very long time and i made tremendous gains after following those advices... You are the best coach... Wish i could have an training session with u💪💪💪

[@DariusKant]

me too, if i lived in quebec city i would pay to be train by christian. i would pay the price it cost even if that mean thats my kids wont go to university

[@ericzong1189]

@@DariusKant wow

[@jeremyk-metz9712]

Happy to see you making videos again! Been watch your older vids lately.

[@THIBARMY]

The thing is that we normally film these at the tail end of other video sessions (for example when I'm filming promos for upcoming seminars) to make it more cost-effective. I might look into a home set-up that would allow me to do quality videos more easily but still with decent quality.

[@caspar_gomez]

@@THIBARMY I know it's not your style to half ass things but I don't think most people would mind a more informal set up with the same great content

[@ИванГонтарев-у3щ]

The best video on volume and intensity that I’ve found!!! Now I know exactly how to structure my program for maximum outcomes!

[@kaisersoze851]

This was the best video on this topic I have ever seen on youtube, and trust me I have seen MANY.

[@garagegymbros2198]

I have to lift heavy only 2-3 sets for 80%+ (after warm up sets from 40-70%) is enough. Than repeat it 48 ours later. Best gains in strenght and muscle.

[@r0llc4ll66]

Does it apply to beginner?

[@garagegymbros2198]

​@@r0llc4ll66 I wouldn't consider that until you first get stuck with a weight. This took a year for me.

[@r0llc4ll66]

GarageGymBro's what’s your recommendation for beginner like me? More volume or more intensity? Someone people just say train 5 sets of 10 but the fifth set train to failure! Others told me to train all out on first set then drop the weight or change exercise

[@chadlopez5245]

This is the smartest fitness channel I ever watched ! Even ur old stuff is just Loaded with great info !

[@laurensahlring9049]

I have been followng you for many years now (T-Nation,YT etc.) and all this free information is incredible! You should really try to capitalize more on your extensive and unique know-how trough KZbin or other channels. There are too many bullshit Coaches out there that give misleading advice to natural athletes and I wish I saw your videos when I started training back in the days. Keep it up and thanks for all those articles that really helped me progressing to where I am now

[@motox1035]

In my 19 years of lifting I never heard this about volume until Thibs first video. Makes so much sense. Def one of my favorite coaches for knowledge

[@sillywabbit]

I think the video editor did not place the tables you where referring to on screen.

[@THIBARMY]

Hmmm... I'll tell him about it

[@leeups123]

Would've been interesting to visualize what he was saying with the tables. Great video otherwise

[@phoenixprotocol452]

Wow this channel is better than most

[@vilosfull]

I love your approach coach was tired of all these hypertrophy experts and their stinking research about that volume is the end all be all.

[@worldtvknowledge8404]

Please make a video on Shoulders training Strategy for Long Limb 💥💥 Please Thib

[@marcusumbro]

Golden channel ! Facts facts 👌🏼

[@TheBojanTomic]

Need the stick and more yelling, other than that great video.

[@THIBARMY]

Yeah, I do miss the stick... this was done in a study and they didn't have any. I never actually bring a stick with me, I always use what they have available. One time I gave a seminar and the only stick-like apparatus they had was a curtain pole... I gave the presentation with a 10 feet stick LOL

[@skaizu]

@@THIBARMY lmao what a lad

[@jishubharadwaj3817]

Good to see coach gaining subscribers so quickly... He's a very knowledgeable fellow

[@hansyoloshakepeare2485]

Finally your channel is taking off ! Nice

[@Avoidantslovetocopeandcope]

Glad to see this channel exploding. Its gonna help so much people

[@David-nu6kw]

Fantastic information. Like they say - Listen to your body.

[@SFSBuster]

this is what i wanted to hear about volume! very informative

[@ryankirsch3609]

Best you tube channel for straight up info on lifting. Love it

[@iron-brigade]

this is good. I'm over 40 years old and I believe in warm-up sets...so I agree with your rep range, but for sets I'm closer to 25-30 but using some of these as warm up sets.

[@BATSITE]

Excellent data . accurate too*! Kudos love your advice Keep the good work !!Thanks Coach Tiberau!!

[@agnieszkaaga5895]

I love that explanation. Thank you

[@Verdad2024]

You are hidden gold. Top 3 KZbin trainers in my books.

[@MrSneakyCastro]

Dude you are very precise. Merci Chris

[@liftlabperformance]

I like this format better than Thib yelling. Great video.

[@HubertTheBeardless]

And this is why stronglift 5x5 and starting strength programs destined to novices work so well, even though they are aimed at increasing strength, they work major muscle groups 9-15 sets per week, 5 reps per set, 75-80 % of 1rep max weight

[@chaosdweller]

I like that u like high intensity training, I've always thought that route was more efficient, and logical.

[@outdoorsman9384]

Hay Christian, very informative, thank you.

[@magnusthorin6062]

Jesus christ I love your videos. Never stop!!

[@peteclarke]

This is pure gold information brother thank you Mr. Thibadeau!

[@being-strong2.09]

This is amazing information. Thank you so much sir 🙏🏼

[@heathdan2643]

Yeah man for real! This guy has great content!

[@Lpttrsn301981]

Are planning on featuring video for sets/rep schemes for strength? I am training under your strength skill program as featured in your article. Covid has impacted my ability to increase weight so what I've done is adjusted your program to do 8 sessions per week at 6 sets by 3 reps progressing to 4 reps per session ( 1 morning and 1 afternoon of same muscle group, alternating every other day). This has allowed me to workout frequently and not wear out my energy, maintaining motivation.

[@NateGfit]

Best info on youtube!

[@istvantisza9365]

Sir. I had lived in dark middle age until I watched this very correct, totally understandable description. Now I see, why I was a hard gainer gaining almost nothing. Thanks and the gains be with you.

[@emy2023Jw]

So intelligently explained. Thank you.

[@charleythora4037]

Thanks for the excellent video! I’m following your „best damn workout plan for natural Lifters“ from t-nation and there it’s even less (9 sets per week, but with intensification techniques). But for me, 57, nattie, it works perfect. Thank you for that, from Germany BTW, do you by chance offer Skype or Facetime coaching sessions?

[@shredphreek]

Thib is my "go to" training guru👍

[@iamindin001]

Very well explained. Recommended!!

[@Nspeedtheone]

Best volume explanation on the internet !💪🙏

[@KofiOguun]

Great job mate, love your channel!

[@Cre8Thought41]

Good to hear different ideas about bodybuilding. Schoenfeld shows a lot of science but you have to read through a lot of papers to get to an answer. Mr. Thib gives the street mans answer. Short and to the point. Very useful.

[@ae9529]

Amazing Video as usual .. used to read your articles even at different fitness websites ..wish that you make some videos about range of motion .. partials..isolation and compound exercises..also about the training frequency and the idea that frequency alone without high volume or relatively high intensity can result in some hypertrophy

[@williammead9966]

This sounds very sensible to me.

[@takevandervelden7694]

The things you said about how many reps per set you should perform makes me question time under tension, because I've heard many times that time under tension is also a deciding factor for hyperthrophy.

[@simonroy2123]

* time under load*

[@nickvoelker7180]

This video was pretty helpful for me. I always feel like I'm on an island when it comes to programming due to lack of research and models to benchmark off of. On one hand I have Addison's disease, so I don't make coritsol and have lower T due to the adrenal glands not contributing any DHEA. Then on the other hand I have Crohn's disease, and I take immunosupressants to manage that. I've found I can train longer in duration per session w/o the effects of "over training", but excessive volume usually results in upper respiratory infections and a lack of progress. It's extremely frustrating trying to find an optimal program, but Thib's wisdom is helping me get things dialed in. Thanks.

[@jackpoulin6443]

Another extremely informative video from the best coach there is. Thank you so much Christian.

[@metalvocal]

How do you count the warm-up sets? And what about exercises that will work multiple group muscles, how do you count them? For example bench press works chest, but also shoulders a little and triceps?

[@trappinout18]

I was wondering about soreness past 36 hours. Great info!!

[@dusansynek6899]

Thank you Chris for the informations in this video and for your time that you giving us.

[@user-jw6yh4ev4n]

have you heard of Barbell Medicine Christian? what do you think of them? they often say older individuals have more anabolic resistance and often need higher volume and protein to get the same growth as younger individuals

[@youtravel2567]

Very interesting information great thanks

[@xylomeat9913]

How about a video on Vince Gironda's programs? Do they work, why they work, what's good, what's bad?

[@23patrocinio]

Best fitness channel on KZbin. You deserve more recognition. Quality content here👌👏

[@soandrei8785]

Can you please guide us through a multifrequency schedule for an optimal hypertrophy response?

[@THIBARMY]

What's a multifrequency schedule?

[@soandrei8785]

@@THIBARMY multifrequency workout.. training the same muscle twice or more x week

[@soandrei8785]

@@THIBARMY A multifrequency training.. for example I am training 4 times x week (upper body then lower body the next day.. and then again up and low the next one with 1 or even 2 days of rest bethween).. but I am still confused about the volume of each workout and I asked if you could give us some advices about the multifrequency (volume, rest etc..) tried my best to explain it in english

[@petercalicchio4973]

Full body Heavy Light Medium Best way to train especially as you get older. Can't always train with high intensity all the time.

[@albertpodkowka9330]

Top class content

[@godsgiftto3arth]

you need to put out more content dude. its hard for me to read articles on the web but I can listen to lectures like this on the move.

[@jmgymmanticao4726]

Best explained. Thank you, Coach.

[@-._SHK_.-]

Could you make a series on natural vs enhanced training, nutrition, programming , etc. As a enhanced lifter who also spends some time between cycles "natty" , I find this information quite useful.

[@mateschitz]

Great Great Channel!!! Very well explained without any shouting, being rude or sayin most of his viewers are stupid and lazy like some other "Coach" does ;-)

[@federiconunezavila6610]

This is the video we need

[@nevenmajstor]

Another excellent lecture - it'so strange, in a good way, to hear almost perfect theoretical explanation of my current training regime when compared to all those years I've been doing high volume workouts. But, I have a question in my mind about "trash volume" (when doing higher reps, 12-15, as I do) that is said to produce higher cortisol release compared to 6-8 rep range and that dilema is answered, in my mind, while I am writing this - and this could be very good advice to older lifters like me since training in 6-8 rep range with super heavy load is so taxing on joints, recovery and nervous system, at least for me: It's rest pause sets that goes, in my case, like this. 15 reps, 12 deep breaths, 7 reps, 12 breaths, 3 reps, each mini set to failure or 1 rep in reserve (depends on the exercise). Its DC training that allows me to train muscle 3 times in 8 days, so Iam close to parameters in this lecture. And by this I am low on trash volume - only first 7-8 reps that I now count, conciously becuase of this video, as warm up reps. Thank you

[@Dansal1980]

So informative and easy to understand, thank you!

[@andrewBwinter]

11:30 I am running your "Strong as You Look" program at the age of 55. Feeling beat up. Will you be writing a program for 50+ lifters adjusted to accomplish Strong as You Look results?

[@muzzmilk2606]

What an amazing channel! Always appreciated the original volume video so this follow up is wonderful!

[@totalnoobfishing1753]

Glad you did not discount higher rep ranges ( like 15-20 ). Age and longevity in the sport are a factor, being in my late 40's, having 20+ years under the bar powerlifting\weightlifting and arguably lots of "stupidity" in my earlier days, my shoulders, elbows, knees are just beat to crap and I need the higher reps.

[@Witcherworks]

Chris, I enjoy reading your articles and watching these videos. I feel you speak what works. You speak a bunch about cortisol and I'm curious. Would you say that heart-rate per set could be an indicator of how high your cortisol gets during a workout? If not, how can you truly gauge if you are doing to much or not doing enough? Thanks!

[@THIBARMY]

Well, there is a connection for sure because adrenaline is the main cause of the heart rate elevation. Cortisol and adrenaline are closely connected. However, you can't just look at the number itself because not everybody has the same cardiac efficiency and cardiovascular system. For example, someone with a very strong heart muscle will not need the same heart rate elevation because the heart can simply contract more forcefully to pump the blood. Someone with harder arteries might need more of a rate increase. Acetylcholine can also play a role: the more acetylcholine you have the less you need to increase heart rate. But if you establish baseline numbers for you, you can correlate heart rate increase with adrenaline increase, giving you a clue about cortisol levels.

[@Witcherworks]

@@THIBARMY WOW! I had to look up acetylcholine but everything else made sense lol. Thanks!

[@dennisnordlund902]

Algo-comment. You’re the best, thib!

[@jvb6508]

What about if you use cluster/rest-pause, drop sets and loaded stretching? Still 10-20 sets or fewer? You recommend only one such work set per muscle per session with three sessions per week in an article on natural body building. Thanks in advance!

[@notraps]

Another awesome video Thib..thank you sir, I'm learning heaps.

[@JohnyRelax]

Man, this info is priceless, thanks!

[@simpinainteasy680]

The Best Damned Workout Plan for Natties is imao thee best single lifting article ever.

[@FredAllenBurge]

Thanks that was a good read!

[@robert50173]

Great content Thib. I have been reading your articles on Tnation for years. How about the same video with more of an emphasis on strength? Not powerlifter , just seeking more strength on basic compound lifts. Weighted chins, bench, rows, ohp. No squats or DL. I am over 50 and don't want to get a bigger lower body. They also really drain recovery. I work them with various types of cardio. Thank you.

[@d1977j]

I understand the rep range effectiveness when working with 6-10 reps for bigger muscle groups or compound lifts, but how does that transfer to smaller groups..lets be specific. Shoulder muscles dont have a lot of strength and if bigger weight is used, to be able to lift in 6-10 range, a lot of other muscles are involved, so delts can actually get only supplemental work. So to isolate delt movement, you need lower weight and raise the rep range for mind muscle connection and better targeting and exhaustion. Another question..delts again..workout: military press, followed by individual work for all 3 shoulder muscles...does each shoulder muscle need 10-20 sets/ week or are all 3 heads of shoulder exercises combined as total shoulder workout ..lets specify workout: military press 3x6, front raises 3x20, lateral 3x20, posterior 3x20. Is that 12 shoulder sets or is that 6 front, 3 side and 3 rear sets per workout. For my understanding, each of the shoulder heads should receive 10-20 sets/week (depending on your stress levels), as any other muscle, for natural athlete.

[@Hsa008]

Guys lets comment several times to make his channel grow.

[@YellowJack1020]

Agreed

[@AfroCmx]

spaming is not the way how to grow channel

[@Hsa008]

@@AfroCmx who the foook are you?

[@AhmedMahmoud-gz6og]

another great video . and i hope you make another one related to strength gains

[@THIBARMY]

In what regard?

[@AhmedMahmoud-gz6og]

@@THIBARMY proper volume , RPE and frequency .

[@Kaven_Benoit]

Enfin Christian! That's an excellent topic that follows well on the article you published back in November on T-Nation. The only thing I wonder though is this: let's say that I do not have any health issues, stress or other hormonal imbalance and I follow a 6 X 6 set/rep scheme with decent weight (70 pds dumbbells) and 60-70 second rest between sets, then I should not go above 10-20 sets per week per muscle group, is that right? And if so with this intensity, if I reach failure at the very end of the third set, should I continue on with the fourth set knowing fully well that I will not reach my sixth rep? Or should I rest longer (Vince wouldn't like that, that's for sure!) or switch to another exercise (pec deck)? That's where it can be mindboggling to me since cortisol secretion is triggered as soon one is reaching failure...

[@tolinpeterson2670]

This guys a genius

[@stevewildeagle965]

5 sets each exercise, between 6-10 rep range depending on weight, train 4 on 1 off and include Giant sets drop set a and Super sets.💪🏼👍🏻 I'm 50 now take a plethora of vitamins and minerals Aminos and Test.💪🏼

[@danstafford5977]

The science of bodybuilding is a hypothesis... a beginner starts out with two sets of 10... he will make progress initially.... however no matter how much weight he goes up... his progress will come to a halt... staying at that same volume! Hence so you cannot tell somebody how much volume they may use!

[@YellowLimp]

For those who think he’s against light weights, he also talks about using weights that u can use for TUT 45-60 seconds. He also covers tempo contrast, drop sets, slow eccentric etc. yes they are slightly more advanced but you can go light depending on the situation. Just don’t use a pencil :)

[@danielcolak]

You are the real deal man! :)

[@bostonstrongpatriots8881]

Hey Coach! When you say sets per muscle, you mean the whole muscle group? I mean 9 sets lateral raise, 4 sets shoulder press, 5 set rear dealt set counts az 18 set/ muscle, or it is separated like 9 set/side delt etc. So 10-20/week for side, front rear or combined? I would guess combined..but the shoulders can handle more volume tho

[@Cenot4ph]

What do you think about 5x5 training that seems to have found popularity with Starting Strength program for instance

[@gamwpanagia]

ALL OF IT

[@jonathanmcguvey9408]

BEST FITNESS KZbinR

[@hrishigor568]

Hi Chris...Watched almost all of your videos and love the way you describe things..Would like to know your take on Bodyweight training or calisthenics...The same kind of training approach u suggest with weights will work with BW training in order to get big??

[@Oi-mj6dv]

This is great content

[@marzukiahmad]

Where are the tables that you're referring to?

[@julesbruchez-outperformtra2020]

I tend to have more trash reps during intensification phase or day. Because I need to warm up more