How Many Sets You ACTUALLY Need to Maximize Strength?
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- čas přidán 19. 06. 2024
- Not sure how many sets & reps you should be doing each week? Tune in to find out!
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00:00 Introduction
00:27 The reality of strongman training
01:25 Why you should train more than me
02:31 How the nervous system fatigues
04:11 How many sets and reps you should do
05:25 When I might train more than you - Sport
You're quickly becoming my favorite strongman. Despite all the accomplishments you have in such a short period of time in the sport, you still keep things down to earth and seem very humble. Hope to meet you in person someday.
Moose Knuckles in the comments
Good stuff! Thank you for continuing to share your knowledge to help all of us.
just became a member and im so excited for all of the information that im going to get
Another great video. So many have no idea how much or little they should put into their routines.
Great information and knowledge ❤️💪
I swear that changing plates out is more exercise than the lifts themselves.
This could not have come at a more opportune moment. I am stopped next to the highway, on my way home from a rehab session at the clinic, I’m so tired I’m shaking, but I’ve had the most heavy weights this week, plus I’m emotionally fried. This makes complete sense, I haven’t reached my highest limit, I’m just at the max for my current brain/body capacity. I can continue to improve by pushing through this, getting my brain to connect better, and breaking down small amounts of muscle fibre so it can repair stronger. Once again, you’ve inspired me. I can stop crying, get back on the highway, and muse on whether you’d be better off with the hot/cold cycle or a hyperbaric chamber. (Oxygen gets my vote lol!)
You also need adequate rest. While I don’t think 99.9 percent of people come close to overtraining, the life outside the gym plays an important component. Sleep and nutrition are more important than anything
@@Romo69Thabks for this, nutrition quality has never been too high on my self-care list (who am I kidding-never lol), but you’re absolutely right. Time for some menu planning lol!!
This is such good advice.
For me, right now, I'm only getting into the gym at twice a week. Not ideal but the season of my life (work, toddler, social) means that I take what I can and ill ramp up again in the future. Still hitting PBs so I'm happy enough for the time being.
I have a very manual working job. And I go to the gym twice a week. High intensity and I have managed an over two times body weight deadlifts and 120kg bench press and I’m 85kg body weight. I’m happy with that. Still seeing gains. But I have bought hoopers 12 week program
I've always knew how impressive the nervous system was, but really found out when I had my first heart attack. Every part of your body is asking the brain for blood or oxygen and the brain is answering. This puts a lot of strain on the body especially the spinal cord. The spinal cord will be on fire from all the info going back and forth. The body will do whatever you want to a limit, but the nervous system can only do so much. For example, stub a toe, it can hurt like hell but is really not a big deal. Your body is screaming and you are thinking, shit that hurt but move on. The body, what an amazing piece of work.
Again Great video
Such a great champ
Thanks!
fully agree with everything. nice.
I do each group twice a week, with one session being dedicated towards strength, and one a little more towards volume. Sometimes I like a longer or shorter warmup on strength days and sometimes I feel like I can do more before burning out on volume days. Because of this I find my rep and set count quite variable!
That's a good plan! Thanks for sharing that. I will try this with my push, pull, legs routine.
Just keep in mind, first and foremost; Progression is always the objective and all progression is predicated on Recovery. I am surprised how many guys have no specific plan or program. (w/o a plan, one is simply exercising or working out. But, they are NOT "Training". ) These guys have no earthly idea what is working and what is not. They just blindly drive until the wheels fall off, with no plan (written plan) going in, no notes (during the block) and no feedback (after their block) Also, "Burning out" is literally Never a good idea. **Unless, that is actually your training objective! -to be conditioned for "Burnout". i.e. "Burnout" as opposed to strength or size...
Cheers!
@@leeg672 thank you and I wish you success on your journey!
I’d say train as much as you can stay consistent and providing you can recover from it.
I train 3x a week. Two high intensity low volume days and one high volume moderately low intense days. Strongest I have been so far
The education is worth it!!!! #lhbk #teammoose
I do 4-5 hours a week, and I have been doing 10x10's this year. I recently changed it up some, but I'm hitting roughly 250 reps a session.
That's completely mental
I saw that posing training with Antoine near the end. 👍
Setting up and breaking down the implements.... The actual hardest thing in Strongman 😄
Moose dropping in comments
Also thank you for this. As an intermediate, I'm not sure what my working sets should be tbh. I top out around 480lbs as a 1rm and 465lbs for 3-6 reps. Mayne I should add more reps at lower weights
Mitch the living legend
You have definitely caused me to think differently. I may not understand everything, but ill try anything you say.
For novices looking for strength:
- as many days per week as you can
- half of the sets 'grease the groove'
- as Mr Moose says - hard to overwork at the beginning due to absolute low intensity
- you need literally upwards of few thousand reps to start to feel nuances of the movement
- strength is movement based not muscle based!
- consistency should be automatically given
- focus on fidelity of the movement at least once in a while
- do not forget muscle balance and assistive lifts
I miss the days I was a novice. Fresh, felt the potential, simple roadmap forward.
All one really needs to do is find agency. The rest comes with practice.
This guy is the future of WSM I see him winning three or four more titles
You are a physical culturist! 🏋️💪😊👍
I did 3 sets of 5 on squats today then left the gym that was enough!
10 to 15 sets per week for a movement pattern or for a bodypart?
What about as a natty who pull’s almost 800? For example I can only pull every other week otherwise I will not recover.
What would be the best way to judge at which part of the novice-intermediate-advanced spectrum one is?
Should it be just months spent training? In this case it would be hard to tell how to factor in long breaks (thanks covid!) into that calculation when it takes like 6-10 months to just get back to one's previous results.
Or is it slow progression? It can be caused by using a bad program, getting not enough recovery, suboptimal nutrition, stress levels, etc.
Maybe absolute values will help? But different people have different potential, and will therefore peak at very different levels.
How would you do it?
There are many factors to consider but I’d highly recommend checking out my video “3 Tips To Get Stronger”. I go over expectations for progress and it should give you a good idea of where you’re at
Most sets I'd do is 8. Three warm up sets then 5x5. But, mostly it's five. Two warm ups then 3x3.
When you say 10-15 working sets, do you mean per muscle group?
Just got my t-shirt in LHBK for those wondering softest T-shirt ever. Fits great ( order you size)
💪💪
It's really hard for me to balance volume, intensity, & frequency. My recovery ability is dismal, but if you don't do enough, your progress stands still too. I've been trying to find the right balance for many, many years.
I'm exactly the same. I have chronic fatigue syndrome, so my body doesn't respond well to exercise. Been struggling with it my entire life.
@davidwelburn have you got your testosterone level checked? I did, and it was well under the minimum "average" range. Started on TRT and am noticing a significant difference.
@@demetriuscooksey7147 Thank you. Yes, I have had it checked, and it was towards the high end of normal.
I train six days a week each muscle group twice and in the beginning of the week i train volume and the end of the week i train for strength.
10-15 sets surely thats per movement, right?
should the 10-15 sets be combined or divided among similar movements? eg OHP and bench press
I have the same question..hoping for an answer
Hi, I'm doing 1 working set with a double drop set attached to the end. I do this 3 time a week. Is this enough? Thanks 👍
Ok, I'm not Mitch. But, I do have decades in Bodybuilding and powerlifting under my belt. One working set per what?? per body part?? Or per day?? The answer to your question is actually many more questions!
Are you progressing towards your goal(s)?? If yes, then you are in the sweet spot. If no, then it may be any of a lot of things holding you back. Like; maybe you do in fact, need more stimulation. Or more rest time in between sets? Is your recovery ok? (no recovery, no gains) With optimal stimulation, Recovery is key. Recovery is always compromised by less than optimal nutrition and a calorie surplus and/or enough restful sleep...
3 sessions per week can be a good program "IF" you are using big compound movements (Squat, Bench, Deadlift, etc...) and this routine is GREAT for building and polishing technique on these movements. But, 3 times a week doing machines, and isolation work is not going to spur on much growth....
Good Luck!
Mr. Hooper inspires me. But just remember that 20+ sets per group muscle is only feasible if you are on performance enhancement which might be his case due to the top level athlete he is. For you, like he said, focus on 10-15 sets per group muscle.
I am 6 hours week
Moose! At the start of the video, you mention 5 mins rest inbetween sets. Is there a reason to do this instead of the typical workout plan advice of 60-90 seconds rest?
I just filmed a video about rest times that will go out in the coming days!
60 to 90 seconds is for bodybuilding
Quick rests are for body building. For pure strength, moving stuff from A to B you need as much as rest as needed, which is typically about the 3-5 min mark or even more
I do approximately 3 hours a week of cardio alongside 3-4 hours a week of weights. Always important to not neglect the heart.
Keep up the good work Mitchell
Peace,
A
Have you ever considered trying super sets but say you do legs, bicep, back and repeat? It will help you on the cardio side too by keeping the heart active without resting too much and you also get muscle training. It's kind of a sweet spot for both if you aren't a pro athlete training for something specific. When you first start this its a little difficult but as you progress like anything else it gets easier. I would do a meso cycle like this then go back to hypertrophy and cardio cycle then do a pure strength cycle with a rest week before the next. So it would be 6 weeks Super set cycle, rest week, hypertrophy 6W, rest, Strength6W, rest and repeat. By the time you start the strength you have a super solid foundation to work with.
More than I :)
When you say 10-15 sets, do you mean per day? Or per week?
It usually per week on a given muscle group. Any more and it is overkill. You arent getting any benefit and at worst, it will kill any gains because you arent giving your muscles proper time to rest, build and get stronger.
W
👑🦀🍁
The stronger you get, the more taxing max effort or rep/ assistance work gets. General population haven’t even tapped into a tenth of that top level strength.
the other day in a vid you said 20 minutes rest per set
now you are saying 5 minutes per set
I am confused
Generally, I rest for 3-5 minutes between sets. When I’m pushing the limits and going for max effort lifts, I rest 15-20 minutes. Hopefully that helps 💪
wow thanks a lot for responding I am 60 years old I am trying to set a record
I am a bench press specialist
be4 COVID-1984 I had done 3 plates
I was able to get 317.5 but it was really hard to do that little progress
it took like 7 attempts to do the double
setting up the single
right now the lift I am trying to get is 295 for 2
I am going to deload today
I had always just used the bench press calculator
and pushed thru to the next lift
but when I went to do 265 for 4
one day I could only do 2 and felt crushed
I think I am at my all time high in terms of ratio
I am at about 215 and weighed more then 225 on my best lifts
I really feel honored you responded
the world' strongest man
thanks so much
@@mitchellhooperstrongman
You only need 1 set.
1x11,520 at 5 seconds per rep, you're done in a quick 16 hours.
...😀
This is what mike mentzer said, the stronger you get the lesser you have to train.
Combination of extremely gifted and competing art the perfect time. If mitch competed 10 years ago his rookie year would be very different
BRB, just off down the pub to tell all my mates I work harder in the gym than the worlds strongest man.
I train 25 to 40h a week + 30-40h of work at the home office. But a lot is moving plates, resting for 5-10 minutes between sets, shitting up to 5 times, making some coffee in between, putting on lifting gear and putting it of again, chalk etc etc ^^ and I do a lot o warm up sets. most of the time it takes me 40 minutes to complete 1 exercise,at other times it takes me 1,5h just deadlifting.
I set of Halo another set of Tren and you're good to go...
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