What are the ideal reps and sets for muscle hypertrophy? | Peter Attia and Layne Norton

[@masterchief2622]

You cut out the lengthened partials part. He was gonna talk about how lengthened partials produce similar hypertrophy even after you're too fatigued to do the full range of motion. So if you can still do a few extra reps with lengthened partials after you're unable to utilize full range of motion, you should still make decent gains. And controlling the eccentric phase produces more hypertrophy than the concentric phase. Controlled eccentrics is slowly lowering the weight with control instead of just letting it fall, and going down slowly when doing squats. A benefit to this is that even though eccentrics produce more hypertrophy, they're not as taxing on your nervous system like the concentric phase is, so you get more gains while also potentially recovering faster for another session, and each set with controlled eccentrics is twice as effective as those without controlled eccentrics, saving you a lot of time in the process.

[@cski9148]

Peter wants you to subscribe

[@tarekkhawam1092]

I believe another part of the study was doing only lengthened partials had similar results on muscle growth than full ROM

[@masterchief2622]

@@tarekkhawam1092 yup, my bad. It was actually the controlled eccentrics that produced more hypertrophy compared to the concentric phase. Lengthened partials produces similar results in terms of hypertrophy when compared to full range of motion. Thanks for the heads up.

[@MetHerInBaghdad]

Totally agree! Bicep exercises utilizing something like a cheat curl, where you choose a heavy load that you somewhat swing up into position (hence the cheat), then focus on trying to control it slowly back down (3-4 seconds) is a nice butt kicker that yields results. I love them for biceps, triceps and shoulders personally, and while I know it's been argued that sore isn't a requirement for building muscle, these exercises leave me somewhat tender for a few days, and my mental game also approves.

[@x-techgaming]

@@cski9148 I think they both do ^ ^ I have a hard time believing this Norton guy about anything. I can believe what the NIH studies say, though(8-12 reps @ 60-80% 1RM).

[@keithb4077]

4:25 - We're talking about "Greasing the Groove"; ~50% output to train an otherwise intense movement, without crossing a threshold that requires recovery (a cheat code to get more pattern development and volume without downsides)

[@tdc3rd]

@PeterAttiaMD it would be great if you could explore with an expert the recommendations for the older (60+) experienced recreational lifter as to sets/reps/weight - esp weight- to use that will maintain strength safely. I’m not looking to continually lift more and more weight. Rather, I want to lift enough to meet your requirement for strength and hypertrophy to keep me metabolically healthy without too much risk of injury and the follow-on dreaded significant loss of muscle. Are there % body weight recommendations for each of the major lifts, at least for squat, dead, bench, overhead press?

[@tdc3rd]

After some research and thought, I’m going to switch from the 5/3/1 program I’ve been on for 3 years to a 7/5/3. My guideline will be never going heavier than what I can do for at least 3 strenuous but well-controlled reps. Also the more I think about it, going by rep count makes more sense than using body weight % as a determining factor.

[@SIBXCDA]

Intuition (assuming you have a sufficient history of training & self awareness) plays a big role. How do I feel today is perhaps the most important question to ask yourself. This, and identifying your goals. Mine have changed as I've aged (53 vs. 23.) I also rest as little as possible between sets - and that time is spent on pliability movements vs. sitting there at the end of the bench. My heart rate is variable, but generally up for the entire workout.

[@jvm-tv]

I have had noticeable hypertrophy effects from 10 sets of 1 rep up to 3 sets of twelve. The key for me has been changing the rep ranges. Any rep range is most effective up to 8 weeks then a change in rep range would give a much better result.

[@wrusst]

If you can measure hypertrophy in 8 weeks your not that advanced

[@jvm-tv]

@@wrusst if you can't see any progress in 8 weeks you're wasting your time in the gym.

[@wrusst]

@@jvm-tv bro you clearly never squatted over 600lb and realise how much stuff slows when you are experienced

[@wrusst]

@@jvm-tv stupid comment and elite might put 1-2 lb on in a year and that's in the margin of error of all measurement tools now there's 52 weeks in a year it's clear you don't know what your talking about . You are either fresh or trained that poorly prior to notice stiff in 8 weeks

[@ClarkKent71]

The average person in the gym needs to get their technique right before worrying about any of this. A huge number of any gyms membership base is wasting their time with too much weight, momentum, swinging and ego.

[@linkylink]

true

[@tejasflo7076]

True, but if you want to be surrounded by really smart people such as doctors, nurses, physical therapists, etc., there’s nothing like ego to get you there!!!

[@iamthemobey]

Very well said.

[@jamesconnolly3042]

I’m 52, and have seen more muscle gain in the past 3-4 months because of one thing…..form. Mind muscle connection, time under tension, and all the other things we hear and read, are not easy to achieve with the wrong form. Ego lifting will do more harm than good.

[@ThaRealSunGod]

Sure; but this content is for the rest of us lol

[@chattingwithshap8010]

I’d also add that overall volume is important, but even more so is the intensity. When people talk about 20 plus reps, in my opinion that is just about worthless for size and strength. I state that simply because of time to do each set, and that each set has to be close to or at failure. The first 10 reps are warmup reps. A much better rep range IMO is between about 3-12 reps. You get a ton of strength and hypertrophy. Doing sets of 12 - 9 - 6 - 3 then 12 will give you a great combination. I’ve had clients use this and they love the weight changes and progression. Especially great for compounds.

[@DKFX1]

My arms never feel as pumped as when I do 4-5 sets of 25 bicep curls. The low rep high weight stuff can produce wicked soreness, but the pump doesn't feel as intense.

[@andrewbfrost7021]

Peter, you should have Dan John on the Podcast. He has vast amounts of experience in the world of strength training and seems to me to hit the right balance between the science and the art, so to speak. He would be a great guest.

[@mickmcmenemy7701]

@6:41 'This could literally kill you" jumps out of this conversation. I'm a physiotherapist with specialist qualifications in Sports Medicine; in the last few years, I'm seeing a huge number of untrained people getting injured doing power-lifting techniques as power-lifting has become fashionable.There's countless other ways to develop strength, safely and progressively, taking into account the individual's current health and fitness status and crucially, their personal health and fitness goals.

[@RammingSpeed-lk8kk]

Yeah but....do they even lift brah?😂😂

[@Amazing_Health_Facts]

This episode with Peter Attia and Layne Norton is pure gold for anyone serious about understanding the nuances of muscle growth and optimal training strategies. 💪 The deep dive into the science of low vs. high rep ranges, along with practical advice on the ideal number of sets per workout, is exactly what the fitness community needs. It's fascinating how tailored approaches to hypertrophy can vary so significantly from one individual to another, and this discussion brings a lot of clarity to the topic. Layne Norton's expertise in nutritional sciences and his experience as a natural bodybuilder provide a unique perspective that's both informative and inspiring. I'm curious to hear from others: How have you applied these principles in your training routines, and what results have you seen? Let's share experiences and learn from each other

[@SomTugnait]

Medical Definition of hypertrophy is increase in strength, size or tone of the muscle. 4-6 reps induces myofibrilar hypertrophy ( strength training). 6-12 reps induces sarcoplasmic hypertrophy increasing size in terms of ballooning and 12 -18 rep range is kind of sarcoplasmic hypertrophy/ transient hypertrophy increasing the tone.

[@BennyOcean]

This is set up to make it look like they're in the same room, which is an interesting way to present the content. Norton's line of sight isn't right but this could be adjusted to really make the adjustment work. Layne would need to look to his left so that it would appear he was looking in Peter's direction. I also want to add, not all muscles are the same. Like for example in my experience back needs more sets than something like shoulders if you're going to be thorough. The range of motion needed to hit upper, mid and lower back requires more different exercises than most muscles. I end up around 12-14 on back day.

[@Middlestepofficial]

The message here is, don't overthink it and go and train. Be consistent and don't lie to yourself that you're putting a hard work, eating well and sleeping enough.

[@shookn]

It’s incredible how hard it is to get a good answer on how many reps and sets you should do if you’re an intermediate or advanced lifter absolutely ridiculous the amount of gatekeeping going on

[@jaycohen5482]

Excellent content.

[@HonesteBroker]

If I do 4 sets of plyometric jump squats (until fatigue) one day, and then 4 sets of barbell squats/leg extensions (until fatigue)...would that count as 8 sets total? Would that equate to just doing 8 sets of leg extensions a week over two days? I do plyometrics for athletic purposes and want to gain explosive strength, not just brute. Just wondering if by investing significant time in plyometrics, I am sacrificing muscle mass growth.

[@sunset5461]

So the optimal number of sets is about 10, but over what time period? Ten sets per week? Ten sets twice per week?

[@wrusst]

It's not as simple as that , he'd probably say 10 sets or more per week (based on data) with 5-10 sets per session . Not many can recover from 20 sets per week on compounds . So individual response matters . So for some it might be 6 sets 2x a week but for others that might be 8 sets 2x a week or even 5 sets 3 X a week .

[@VernCrisler]

Good to see two G.O.A.T.s in the field of diet and exercise getting together for a discussion.

[@AlphaBravoCharlie777]

I do 4 sets of 12, 10, 8 and 6 reps with progressive load on all exersizes. Is that ok?

[@michelefinizio6520]

I would pass out doing 10 sets. I do 3 sets to 4 the most

[@Joseph1NJ]

That's sets per body part, not exercise.

[@nichtsistkostenlos6565]

Sets of what, how many reps per set, and how much weight? You're not going to be able to do 10 sets of heavy deadlifts, but you could easily do 10 sets of dumbbell curls with 5 pound weights.

[@NewDarkKnight]

Dr Peter using sennheiser ie900! That earphone costs 900$ and sounds amazing

[@jeffreycordova9082]

The lower the reps, the higher the risk of injury. I typically recommend 8-12 reps per set, since it's a good balance between time per set and risk of injury. It's very easy for lifters to compensate and break form when using heavier weights, at the same time no one wants to be in the gym all day.

[@dammain1068]

Wouldn’t that be very exercise dependent? For some lifts, doing one or low reps reduce the risk of injury, correct? I’m referring to Olympic style lifts like deadlifts or snatches.

[@jeffreycordova9082]

@@dammain1068 If we're talking about hypertrophy, then I do not think so. Increasing the weight always comes with greater risk of injury (even if it's a marginal increase in risk). Performing a true 1-rep max is always going to be more dangerous than performing a true 3-rep, 5-rep, 10-rep max, etc. I'm open to being wrong though!

[@sultanouda6583]

I’d bet %90 of those training hard and not getting results is due to lack of enough actual recovery. Once that ticked☑️ any freaking routine/split will work

[@willmcgregor7184]

Within 3 reps of failure on many sets =💪 whether heavy or moderate wts. < 3 RIR Not easy. Physically & mentally tough More difficult with light wts

[@tatywork9126]

is it 10 sets of one exercise or 10 sets of multiple exercises for one body part? lets say i do 5 sets of side raises and 5 of shoulder press.

[@MCKarl2012]

Per body part

[@nichtsistkostenlos6565]

@@MCKarl2012 We should probably be a bit more accurate and say "muscle group"

[@RxMuscleStrength]

Decades of powerlifters and strongmen would disagree. Think Brian Shaw weighed a fit 440lbs by doing loads of 12 rep sets?

[@chattingwithshap8010]

You can’t compare doing a really hard set of 5 to a really hard set of ten. Yes. The set of ten has more reps. But the weight handled with five is more, and more importantly, if the set is legitimately hard, each of those five reps is hard, with the last two or even three being really challenging. Doing a set of ten has the first 3-4 reps as easy - 5-7 moderate and the last three hard. Also, it is impossible to do large numbers of sets where the reps are low near maximal effort. Way too much fatigue creeps in. Finally, you are never going to get the same amount of hypertrophy doing sets of three, than you will with say eight. It’s all about mixing the two ranges.

[@masterchief2622]

Yup, you're totally right. A weight with which you can do 5+ reps while utilizing full range of motion and controlling the eccentric is better for stimulating hypertrophy. If the weight is way too heavy, utilizing full ROM and controlled eccentrics becomes difficult.

[@matejdragicevic2067]

Did I understand that correctly? You can even do only one rep? So every time 1 RM or what? So basicaly just going 1RM until you reach failure or what? Does someone know what is meant by that "1 rep to 30 reps" Layne talked about in the beginning of the video? Tbh, doing 1RM every training until failure sounds very fun, ngl.

[@jeffreycordova9082]

He's making the point that you can achieve a similar amount of hypertrophy from 1-30 reps per set, as long as you train with comparable intensity and volume. A 1-rep max is by definition failure, so I'm not sure what you mean by "going 1RM until you reach failure". Either way I wouldn't recommend it - lifting your 1-rep max with true intensity is pretty dangerous, you are almost guaranteed to injure yourself pretty quickly.

[@KenHicksJr]

Enter Tom Platts

[@TommyScott-g1p]

is htis backed by RCTs or what exactly

[@kygo]

10 sets per workout, but surely that depends on how many workouts a week you're doing?? What I want to know is doing 2 sets and working out every day better / worse / the dams as doing 7 sets just twice a week

[@mrbryanbel]

I have tried volume training over the years and find it to be completely ineffective. There is no rational justification for the selection of "x" number of sets between 1 and 300. This is all arbitrary. Minimalism is the best.

[@maciejguzek3442]

How is hypertrophy even a thing (a goal) for people who are already exercising since multiple years?? I fail to understand it.

[@ghlocal1]

3 minutes rest between sets is the key to hypertrophy!!

[@ClarkKent71]

What makes 3 minutes special? Does the body understand a man made calculation of time?

[@Iceman-xe7jo]

I’ve worked out for years. High reps are worthless. You get a nice pump that’s it. You’re not progressively getting stronger. If you have been stuck with the same rep with the same weight you’ve plateaued.

[@bellelacroix5938]

Is this for women or just men

[@bartstienen4161]

1 Mike Mentzer 💪

[@VernCrisler]

The one thing about Mike Mentzer I appreciate was his focus on the need for rest -- because that's when your muscles grow the most. Quite frankly I don't know how (sau) Jay Cutler works out 7 days a week and maintains muscle mass. It must be like what these guys are saying -- that some days are more like low intensity rest days than high intensity workout days.

[@YessahBlessah608]

Everyone saying too much reps is not good…. I wouldnt say that.. look at canoe paddlers in hawaii/ they do thousands of reps everyday for years dudes are built like greek gods

[@ljot1]

This is not scientific, and in fact, cherry picking anecdotes. The research suggests that there is a drop in hypertophic effect somewhere in the 40% of 1RM or 30+ reps

[@YessahBlessah608]

@@ljot1 ahh thanks for this. Also I wasn’t clear with my stupidity! I am talking about “built” and “looks” which has to do with genetics and body fat percentages! You are definitely correct about the research brother

[@arkadylee3498]

Jay Catler took a rest ab't 30 sec between sets

[@anthonykane4106]

🙌🏼💯

[@JimmyStruthers-lb3sn]

Wrong. Mike Mentzers HIT is the best way for natural bodybuilders. You need to read through Mentzers books then you will get a true understanding of exercise and physiology.

[@bmook019]

There is no best. The research does show multiple sets will illicit more growth versus 1.

[@chrisvickery3255]

😂😂😂

[@moontrack4625]

The response to this expert is only that most serious lifters consider themselves an expert…ha!

[@CommonSenseBodybuilding1]

You cannot build any muscle with 1 rep. That is just pure nonsense.

[@MichaelOlinger-o2u]

Algorithm

[@non9886]

peter, you don't look good! clean your liver! and let it rest...

[@HasanVSazan]

There is no standart sets, reps etc.Every human being is different. Enough of all this bullshit.

[@jsnx9067]

how many times per week?

[@wrusst]

Data usually suggests 10-20 sets per part per week spread over 2-3 sessions

[@CraigRidesBikes]

I must respectfully disagree with this analysis. In strength training, intensity is the singular driver for stimulating hypertrophy, and you only need one set taken to failure to create that stimulus. Just as you do not need to turn on a light switch multiple times, if you’ve completed a set with maximum intensity, you do not need additional stimulation, and in fact, additional work after full hypertrophic stimulation will only compromise your ability to recover. Considerations for strength or muscular endurance changes the conversation, but for hypertrophic gains, one set at absolute intensity is not only optimal, it is the most efficient protocol.

[@nichtsistkostenlos6565]

"In strength training, intensity is the singular driver for stimulating hypertrophy" You're mixing up concepts here. We're talking explicitly about inducing hypertrophy, not strength training. Strength training is about intensity, hypertrophy is about volume.