Stop Doing “3 Sets of 12” To Build Muscle (DO THIS INSTEAD!)
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- čas přidán 22. 06. 2024
- One of the most important parts of any workout program are the sets and reps and how you are performing your exercises. When the goal is to build muscle, how many sets and reps you do matters - a lot. Of course, the answer to this question lies not in some random recommendation but rather in asking the right questions to get you the exact answer that’s right for you.
First, you need to clarify what the main goal of your training actually is. If you are training to be a better athlete, training for strength or maybe even endurance, then any low volume minimal sets approach is going to be ineffective in the long run. If however, your goal is to build muscle and get bigger then you definitely need to take a look at the type of volume that you are performing in your workouts.
Here however, it begs the question of how much effort are you willing or able to put forth in your workouts?
This is huge.
There is some confusion around whether the goal of any workout is to find the maximum amount of work that your body can tolerate beyond which you are no longer able to make gains or to find the bare minimum effective dose of training that creates a positive stimulus for growth. If you choose the former, you may quickly find that you cross that threshold into impaired recovery and stalled muscle gains if perhaps you have a stressful week, string of bad night’s sleep or even particularly high volume workout.
On the other hand, if the minimum stimulus is achieved at a lower dose and you ensure that you maintain the ability to properly recover from it - only to be able to ensure that you come back to the next workout with just as much energy and ability to put forth that maximum effort needed to reach the minimum threshold once again - then you are likely to experience much faster muscle gains.
This philosophy was one that Mike Mentzer employed with his Heavy Duty training. I have been a proponent of aspects of heavy duty training while being critical of others for years now. What I believe Mike got right however was that when training natural, the amount of volume you perform in your workouts must be carefully monitored if you want to see continued progress.
You simply do not have the ability to ignore recovery like steroid users do since you don’t have the same biological responses to training.
That said, one of the drawbacks to Mike Mentzer’s training was that many people are unable to bring adequate intensity to their workouts to perform just one set and get a positive result. It is for this reason that people will extend their workouts to more sets and more reps. Sometimes performing up to 20 sets or more in a single workout - even devoted at times to one single muscle group.
If you are a novice (not a rank beginner) then it might make sense for you to take a new approach to finding what specific number of sets and reps is best to grow muscle for you. This is most easily achieved by performing one set to absolute failure. Many of the people who once advocated training with reps in reserve are now somehow all pushing failure. If you decide to train this way and do not see the results you are looking for you can always logically increase to two sets and re-monitor. If you are doing many more sets you wouldn’t necessarily know if the next adjustment should be up or down and you could be wasting time in your pursuit.
Is one set to failure right for everybody?
Definitely not if you struggle putting forth a maximum effort. And the good news here is that it seems that lower effort bouts strung together are potentially capable of creating as good of an end result in muscle growth albeit at the expense of much more time spent and volume.
The bottom line is, rather than constructing your entire training around a specific number of sets and reps figure out the effort that you are capable of consistently bringing with you to the gym and putting into your workouts. From there, adapt your volumes and frequency to fit the effort and you will find the exact number that is best suited to you.
Sets and Reps Done Right - athleanx.com/x/proper-sets-an...
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hi am first
I no longer believe the "giveaway" is real.
me also this giveaway isnot real
It's real. I've won one.
@@rvsbladesnthangsit's real, I won it once before
At this point every time I hear someone say doing set/rep scheme X doesn't work or is a waste, I stop listening. Everything works if you train hard, nothing works if you don't.
True although some things work better than others
@@JasonReborn-hc6lx and it always changing...
You're a very smart man. Will you be my friend?
@@KillRhythmmore like you don't listen enough and prefer to whine instead.
@@TwinMillMCsure
Your chosen goal is important. I'm pushing 60, after more than 8 years of training in gyms, I know that I'm not going to compete in Mr. Olympia, so I go slow in weights and in reps. Injuries at any age is a major setback.
And no one will tell you that until you experience an injury yourself. Pushing the limit on a daily basis has its gain but it is not without a cost.
About a year ago.
Was doing incline leg press. Felt a severe snap on the right side of the abdomen. Could barely walk for days and was out of the gym so bad that I've only recently been going back.
Little too much weight, wanted to keep up and impress a mate.
This is true. I'm 52 and I've been lifting since I was 17. I warm up slow with light weight. When I push myself and max out, I definitely feel it later.
Well said! Beiing 59 Years and in the gym since I am 13, I underline your saying, except the reps. I do now 20 reps since 3 years, but lowered the weight. This works fine for me. Everybody needs to listen to his body, not the mirror, nor the weight. And your body will talk to you - immeadeately and in long term. Just LISTEN.
I *just* posted about the same thing. I'm 66 and have enjoyed lifting on-and-off since my 20s. I don't want a setback, so I'm kind of afraid to go low and heavy.
I've been training for 26 years. I've done every rep and set scheme at one point or another. And I've taken almost every PED there is. At my biggest I was 250. At my most lean I was 198. I'm 5'11'' for reference. And none of the aforementioned had anything to do with it. It was all about my diet. FOOD sculpts a body more than anything.
I've tried several different schemes and I wonder for you, what did you find worked best for you? Obviously diet is key, but what scheme out of all the ones you tried did you notice gave you the best results? For example, in my 20's I did the whole Body for Life routine and it worked really well. But in my 40's I spent some time doing one of the Athlean-X routines and while I felt more broken lol because I was older and more banged up, I had people I knew commenting how much more pumped I looked. So that made me realize that everyone's body reacts differently to different stimuli
@@Viewfinder73 I do what's considered the "bro split" because you have to love what you do in the gym or you won't do it. And that's how I love to train. 4 sets, 12-15 or even 20 reps in some cases per exercise. Deep stretches are super important too. I know thats not a lot of detail but it's the broad strokes. Good luck on your journey 🙏🏻
That’s not very lean at all for your height
@@Cryptum404lean???…unless you know his body/fat ratio you have no idea what you’re talking about🤓
Im 235lbs and Im 5' 8. I find ladders and drop sets keep the intensity and growth. My last set is always to failure.
I do the 'failure to train' method.
🤣🤣🤣
I'm having unthinkable gains by using this method.
Never been this big before
Don't feel bad, most people take that route!
😂
😂😂😂
I dunno. I’ve always done 3 sets of 10 reps, sometimes 6 sets depending on the exercise, and I went from a lean 6’ tall, 155 lb guy to a ripped 6’ tall guy weighing 198 lbs. It’s fun to debate and ponder the pros & cons of this or that, but I think the key word here is EFFORT. Set a goal, stick to it, stay consistent, and listen to your body. I was in the army for several years so my training was and still is built around 50/50 strength and endurance. My PT test scores were usually 5 or so points from the max of 300 because I sucked at sit-ups due to the biomechanics of having a long upper torso. Most everyone trains for self-improvement, not a Mr. Olympia title. Set/rep range aside, training with purpose, determination, consistency, and function of movement will take you further than any fad or currently hyped trends ever will. Hell, just having an encouraging workout buddy will likely elicit more progress/gains than any number of knowledgable articles or videos ever could.
Just my 2 cents.
That's very good to read.
How old are you?
@@2headedmadness21 I’m currently 43. Started lifting when I was about 31 and it took roughly 4 or 5 years to reach what I consider my natural peak. Covid disruptions threw me off my game a bit, but not by much. These days I just try to lift smart, avoid injury, and maintain. Use it or lose it, as they say!
Add "fun" to that, and me as a 44 year old dad, who started lifting 2 years ago and now finally sees results is signing your text as the best, most honest and most truthful comment about exercising in the gym anyone has written so far. Without having fun in the gym you will not stick to it. Also some light progression should be there. But everything else was never written better than in your comment. Cheers, my dad buddy from whereever in this beautiful world :)
@@hellblazer_originalHa! Thank you, hellblazer. Much appreciated. And you’re right, fun is an important aspect to emphasize. I love a good, grueling workout when everything is clicking, but doing too much of that can lead to burnout or dread the next time leg day rolls around (for me at least). That’s when these Athlean-X videos come in handy, to learn and try something new which can also be FUN.
It’s nice to hear from another 40-something that enjoys hitting the weights. It’s never too late to start, but age doesn’t make it any easier. I discovered the latter at about 42, lol. Keep at it tho! Cheers from here to there as well. 👍
I've been working out for two years. I always do a heavy 1 set, which is 5 to 8 reps depending on the type of exercise. And I'm so happy with the results as a 50 year old.
Me too Im 44
How long is the warm-up and what do you do?
@@dekik.979 I think I am going against everything told by the workout community. I do calisthenics and never warm up.
Clicked so fast I got gains on my finger! 🎉
That click better have been done with good form
"You've worked explosively but overlooked the hypertrophy component by reducing time under tension."
you've done your one set, now rest
😅😅😅
Need more time under tension.
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Just stop.
So...what does it say about sets and reps then?
this is borlest or his agent trying to sell books
Nice ad.
just another theory...
hope it works
Ignore the title. If you do "3 sets of 12". You'll still grow your muscle. Consistency is the main key above technique, sets, reps blah blah.
Some days I wake up, take a long look in the mirror, and then brush my teeth to failure.
Don’t forget mouthwash within 30 minutes for max gains
I wipe my butt after my morning crap to failure because no one likes an itchy crack later on in the day.
0:50 Goal
2:20 High Effort
3:50 # of sets
5:40 # of reps
8:40 ROM
10:40 Your effort guides the right amount of set and rep (Your Intensity dictates the amount of Volume you need)
❤
What a Nice guy❤
Do not complicate this. It's simple, you can go heavy or for long, but not both.
If you want to do many sets, you'll have to pace yourself, making sure you're saving enough energy to complete your workout.
But if you go all out, to real muscle failure (but Mike Mentzer's or Dorian Yates' "true muscle failure") you won't be able to do another set.
Look at their videos. When they finish a set, they're close to fainting.
After 4 recent foot surgeries and 1 8 hour leg bypass surgery since the end of December, I finally started lifting weights again too get my strength back - I'm 48 & i got a infection in my foot and by the time I got to the hospital,it was really bad & thank God I didn't lose it- I didn't realize how serious it was - Im so thankful,Jeff for you're video's, although im not lifting super heavy yet, I can feel my strength coming back - Always love you're Videos Jeff - Thank you !
Don't overthink it.... Just get to the gym and lift!!
Training without plan and purpose 🤦
@LittleBpaulmuller-Owners what is the "purpose" supposed to be? Just move thy body. Dont overthunk it.
@@Joe-ti7qd
wa tch this at 5:00
Are you Training Hard Enough (TAKE THIS TEST!)
@@LittleBpaulmuller-Owners Gatekeeping lifting… not a good look
Don’t think. Great advice 🤡
Great info. Please continue to discuss reps to failure, HIT, and workout intervals.
Loved this video. I've been learning from Jeff for years and recently from Mike.
Clicked. Would love to get your program. I did the 100 series and it was amazing!
There is no ONE way to do things. Being active and enjoying your efforts in the gym is #1!! Try different things - mix it up. There is usually no wrong way unless you're being reckless and stupid.
Thanks for the vid. I think the two of you make a good team delivering the message and having a discussion along the way. Thanks!
Love to watch your videos and learning more about how to train hard and seeing progress in the gym. Keep it up🎉
I recently started training this way. I was getting discouraged because i dont have the time and energy to work out the way i used to. At 40 years old with 2 young kids and full time (with ot) job i find this style fitting to my lifestyle and am back to making gains. Allbeit slightly slower than i used to but i am also 40 so things are just slowing down in general. Another good video as usual.
I adopted his strategy with slight variations, it’s the best I’ve ever been doing in the gym ❤❤❤
What are your variations?
@@benzanino the goal is to not over exercise so I cut down my splits into single muscle groups. It could be shoulder one day just 3 sets and the next day 3 sets biceps and so on. Add stretching and going there by bike makes my complete workout. In the end it’s 3-5 days in the gym but large time spans again until a muscle group is up again. I am honestly so happy I learned about this strat from mike
pumping out the volume of info. love the channel
Too much volume. We need more rest in between receiving this info, otherwise we can't learn.
only needed that first minute and 35 seconds. 'preciate it.
I've been wondering what you would say about this approach. Thanks for the video.
Here is the problem, Jeff! Almost all fitness influencers and even studies rarely take into consideration all the factors that contribute to strength, size, and endurance. I’ve been a coach, trainer, teacher and have trained/competed (still powerlifting) for 30 plus years. What worked great for me at 25, would and does not work well at 58. I use these tips and teach them over and over. They are time tested no matter what.
1. Master your exercises
2. Use compound movements as a core part of any training.
3. Progressive overload should me done slowly.
4. Recovery is not laying in a couch, eating donuts. It’s about allowing your body time to heal.
5. Food matters. If it grows and has a face, it’s usually good.
6. Programming matters, but following the same sets and reps gets you stagnant.
7. Age - training history - injuries - stress - job - genetics all make a difference
8. Stop copying what one top pro tells you to do. Get educated.
9. Seriously maintain a positive attitude.
10. Lastly and most important, fitness can be a hobby or a lifestyle. Choosing the later is how you transition your body.
Lost me at 5. Yall eating just meat are silly
@@Joe-ti7qd no grows (veggies - fruits - grains ) - face is salmon - eggs - chicken - turkey - steak. Another words, what we should all be eating.
@@chattingwithshap8010 so carnivores?
So true
Well, reality is, 80 % of fitness influencers are on steroids. Studies even proved you gain muscles with moderate levels of additional steroids even without training. But it's just mind boggling how many people are willing to risk their health for those gains. Not sure what is recorded on Mikes intake of steroids, but he died before 50 just like his brother. So that should make you thinking.
Wow Ive just started trying the one set strategy the other week. Perfect timing thanks for your opinion Jeff!
I have done HIT, bro splits, total body, low medium and heavy weight, and all kinds of variations over time - 35 yo now. It all works as long as you train hard, train consistently, eat, sleep, and rest enough, and do not ever ego lift but rather always err on the side of caution.
Personally, due to injuries from the military and otherwise (never from training though), I do not use heavy weights much anymore, but can train just fine with low and medium weights by adjusting the sets, reps, and rest times accordingly. I still get great results, I'm not dragging myself around feeling beat up or overly sore, and I have energy throughout my days.
Intensity, consistency, and recovery. That's all there is to it.
When it gets to the point where half your working load feels like its much more, that is where you know you've exhausted the muscle group successfully. For me, drop sets, coupled with rest/pause allow me to reach failure multiple times and have given me the biggest returns compared with everything else I've tried.
I started lifting heavy weights and running when I was 30. Prior to that all I did was body weight,martial arts,and stretching. I found Athlean-X when I first watched CZcams. I’ve used what Jeff has given us and he is correct. I used to count reps,do all kinds of different sets,diets,etc. I made many mistakes but learned from them.
It starts with effort - thank you for that take away - really helps!
I'm with you man
Absolutely need this info
Absolutely, I want this body to last until it can't through training. Health first to me, then rewards. You're an excellent teacher and trainer Sir, I highly respect you. Thank you.
Then hopefully you're going for the nexus between strength and endurance, because bodybuilders typically don't get old unless they happen to have wheelbarrows of money for heart surgeries after their 60s.
@@AtlasReburdened that's amazing. Thank you Sir. Earlier, my message kept repeating, I didn't do that purposely. It could be because my phone's cracked, and its heat sensitive. But I do apologize I erased them. I believe.
@@willievaughn6474 No worries, friend. I didn't even see any duplicates.
@@AtlasReburdenedBody builders that abuse steroids don’t grow old. There are several 70 year olds at my gym still hitting the weights, still going strong. There is nothing wrong with bodybuilding itself if you also include mobility work and proper rest.
@@ukbleedbluex9340 Serveral is a meaninglessly ambiguous word. Hitting the weights is a meaninglessly ambiguous phrase. There's probably 70 year old strength trainers at your gym, not 70 year old bodybuilders. Also, mobility exercises do nothing for the damage that bodybuilding does. Bodybuilders don't die from reduced range of motion, they die from heart failure and aneurysms finally giving out.
Your videos are like a window into your world, love the view!
I'd say Mike is about 90% right about bodybuilding principles. I've experienced it myself, a large amount of growth even after 7 years of lifting as soon as I cut down the volume, and focused purely on slow, controlled, intensity.
I’ve changed to the 45 second period of each set, and it’s made me really sore at 64. Slow, controlled, high effort, but mainly, get to the gym and eat well.
Let’s see it dude. One set every two weeks like Mike suggests. I’ll see you in a year. I want before and after pictures. Hahahahah
@@Greg766 It does not get you big it gets you very very strong as it allows for fast progressive overload. Maybe 2 sets as the second set you will always be stronger. A better rule is do as many sets as you can do as many or more reps than the first set (because for some exercises this is the case). Once you get strong you can drop the weight a little and do more sets and reps and get very big.
@@Greg766 Mike never advocated for one set every two weeks, Gregory.
@@carnivorous_veganHe did use copious amounts of meth tho
I’ve started this style since you introduced it, through Mikes videos. It has worked for me. I am stronger, increased the weights. I’m in and out in 45 minutes. For the past 45 years I trained the traditional way I was taught. 3 to 4 sets adding weight. Now at 68 years old I have found a great work out. My thanks to you Jeff for bringing this to me. Thanks , you’re the best.!
I'm 50 and it definitely is reflective per better recovery time post short duration stimuli
Too funny, of course it works “for you”.
You spent 45 years building your base & physique. You never could have built what you have on ONE set and if you’re honest with yourself, you know that.
Mike didn’t build his physique that way either.
This training is fine for a maintenance physique for advanced older lifters.
@@johnathanbeicher536idk man. They said they’re getting stronger, and that’s tougher to do with age and after you’ve already gained a substantial amount of muscle. I would try it and see how it works for you.
@@johnathanbeicher536 getting stronger after 45y training when you're supposed to reach plateau literally proves it works, sherlock.
Mike didn't build his physique that way but he was able to at least maintain proves it works, otherwise he would have lost muscles overtime.
@@johnathanbeicher536
Calm down buddy. It's not that serious. Yes it works. I'm 48. I do it.
I tried Mike's approach once. I got ill... lost 20 lbs, from all the wrong places. I was really weak. So, used that approach to get my strength back. I found I progressed steadily. However, I tried to do 15 good reps before i advanced the weight. I didn't necessarily stop at 15 reps, but I used that as a measurement point for adding weight. The reps were explosive up, 3 sec eccentric and a pause. I also added partials when I couldn't do full reps anymore. Those days always made me feel wiped when finished. Once I got strong again, I started adding sets. It did help me get out of a bad place.
I've been doing a one set workout with a warmup set prior ever since you first talked about this workout routine maybe like a year ago. I get so much more gains while saving time
Damn how does that one set work? Do you simply just take it to failure?
@@zhifengwu2384he must do unless he's like a new breed of human
What kind of gains are you getting? I'm guessing you hardly even look like you lift.
@@zhifengwu2384 yes, you have to take it to failure, but you’re not going to gain shit doing one set of anything even if you’re taking it to failure.
Look at this guy’s page. My guess is “one set” is just to get everyone to look as small as he does. Incel vibes.
Wow! Amazing! I was just combing the internet, just in the last 1/2 hour, for all this information! God bless you all!
Always give maximum effort!
I wish my wife looked at me like Jesse looks at Jeff.
Meh...leave her bro ✌
For chest press I've only been doing decline dumbbell press for the last few months - due to shoulder discomfort on flat or incline at age 50. After warm up, I do the 70's for 3 sets each to failure (rep range 12, 8, 6 or so). Then I grab the 50's for my final 2 sets, of which, I do high intensity method pushing the weight normally but on the eccentric (lowering the weights) I go very slow and methodical concentrating on the contraction, taking at least 8 seconds to descend the dumbell... pause at the bottom and then up normally. Right now I can only get 4-6 reps for each of those 2 final sets. My chest is wrecked after this - in a good way.
I had to start using a safety bar for squats, due to shoulder mobility issues. Getting old sucks. 😛
When I did one set per muscle I did 30 reps tell failure and did it every other day you get 48hours of growth 3 times per week. Now I do 8-15 reps 8 sets and three light. I have been doing the gym 41 years now hope this helps someone, and thanks alot for your knowledge.
It's a good thing the beard guy was there to nod and say "yeah" over and over again.
I used to go to the gym 5 days a week. I plateaued for years and I had issues gaining muscle despite having a good program. I was tired all the time. Took me 13 years before I did 3 days a week and started eating more. Gained like 25 pounds in 2 years with what I consider a substandard whole body workout. I added biking 2 days a week for cardio. I think Mike is on to something.
it's called "over training" which is never a good program.
used to only rest 1min between sets, because of brother's influence, we never saw much gains and I fell sick more easily after workouts. some years later finally tweaked to higher rest time 3-5min in between sets, less days at the gym and finally made breakthroughs across the board
Mike is right. I'll do a couple sets pyramiding up in weight to warm up the muscle, but one ;last max, all-out set to total failure. It works good for me. I'm going to try adding in those partial reps after failure and see how that goes.
I slap on an intensity set (dropset, myo reps, partials) after that last most heavy set. Works for me, try it. This way I dont feel bad, training 2-3 times a week per muscle group. With 1-2RIR for every set, I feel like I have to come back to the gym "tomorrow". But I cant: Kids, house, job, >40yo etc.
So a lot more than one set then
@@Len_J_ Exactly. The Mentzer 1 set method is 1 set after a bunch of "warm up" sets 🤣
Mentzer was a smart guy. Not always correct for all situations, but he knew his stuff
Hi Jeff. Thanks for the videos and as someone who just started going to gym a few months back, it’s been really helpful. I do need some advice.
I’m 47yo and overweight with BMI around 28. My aim is to lose weight and to finally have a lean and well defined muscle tone. I’m not looking to bulk or build big muscles. I know the main thing for me is eating right and burning those body fats but I would also like to use weight training as a way to lose weight and hopefully when I’m down to my ideal weight I also have developed some well defined muscles.
Should I go for “training to failure” with less reps and sets approach or focus more on going through the motions with more reps and sets with sufficient resistance?
Sorry for sounding noob as there are still many terms I don’t understand and I’m not sure if what I need is hypertrophy lol. Or if you already have a video explaining this please feel free to share it with me. Thanks regardless for your great effort in making these videos!
The Athlean X 100 series is my way of doing everything. I'm 56, been lifting safely for 40yrs. Thanks Jeff
Same. It’s been great.
I apply it here and there and it is always a solid way to go! Love the 100-series! 👍🏼
Jeff is the sort of guy too turn off the light switch on and off again with both hands to prevent muscle imbalances.
😂😂
bruh these joke will never die wtf
Always great discussion and information.
At 50 an being quite active(x-c skiing biathlete) I am 205 for the first time in my life, I competed at 175-180...in my younger years. I listen to my body and realize 7 days a week doing workouts is not necc. I enjoy watching your videos jeff
Very Good for longevity
One top set to failure for EACH movement. You don't need to go to failure more than once each movement but not necessarily 1 set or just 1 movement.
what
But for me, some compound movements aren't that easy to reach the same level of failure as an isolation exercise. Like Biceps curl is easy to reach failure, but chest fly probably not so easy. And i still overall prefer to do 2 or 3 sets at least. But hey, i am still a beginner, but it worked so far. On the other hand, i take more care for rest days, since that gave me some additional jumps in what i can reach.
@@3komma141592653 just use common sense and be safe
"How does your body know failure?" -Menno Henselmans
@dimitrizloterek9149 it's all relative bro like what is heavy for one person may not be heavy for another.
I have been using and finding lots of value in you 100s training method. High intensity of the bad that feels good. 1.5hr gyne session reduced to 40min.
Both worked for me personally, just choose whichever and be CONSISTENT, that's it.
Mike was right. I've grown more and gotten stronger in the last 3 months than i have in the last 6 years.
because for those 6 years you were not going to the gym
@@TheCelticsAREboss lol bro splits. They worked, I'm a hard gainer. I went from 130 to 170 using athlean x. I got cut Af. But now my strength gains are sizeable and consistent and I've had people tell me i look way bigger now. I see the difference too! I also had great success on the 100 series workouts before moving to Mike's work outs.
I am only doing 1 Dropset to complete failure per muscle group on machines (so I can truly fail with minimal risk of injury), I work out every other day full body and I made more gains and especially faster gains than ever before.
Thats a literal lie. You wont build shit when training every single day
I’m curious about your routine
Most of the time that just proves you were doing wrong before
1 drop set after how many regular sets?
@@fmerritt00 Pretty simple. Full body workout, one exercise per muscle group. Preferably not an isolated one. Leg press, chest press, row, lat pulldown etc.
I do only one set which is a drop set. Number of reps doesn't matter that much, I choose the weight that lets me do 8 - 10 reps to complete failure. To achieve complete failure, do slow controlled movements. The last few reps will be way more difficult to complete, but you have to push through. On your last rep keep pushing ( or pulling respectively ) until the weight just drops because you can't provide any counterforce anymore. That's why I use machines mostly to minimize risk of injury. Depending on your experience it will take some time to get used to that level of effort. And lastly, to ensure maximum failure, I then reduce the weight and force out one or two more reps with the same intense effort until the weight just drops. I reduce the weight 2 or 3 times in total. Which is a drop set.
I do that every other day, full body. So just one day off between workouts. It works better for me than anything else tried. Now I am adding a few exercises to target more specifically. E.g. the different heads of the triceps. But that's an experiment, I will see if I can recover enough to do that every other day.
I'm not an expert (although I am going to the gym now for almost 14 years, on and off) , just telling what accelerated my gains tremendously while cutting down time in the gym at the same time. Hope that helps.
Thx for the video, very helpfull
I have been following you for years. I tried incorporating Mentzer's advice into Athlean style workouts - I would basically pick 2 exercises that i really wanted to push the intensity, super set them, and make the 3rd sets the highly intense working sets...
it really works quite well, and as he claims, while the exercises are more intense, doing fewer exercises seems to cause less soreness.
what about bodyweight exercises? how many sets do you recomend
I do 10, 8, 6 rep sets of one exercise going heavier each set.
The final 6 rep set I will actually go to failure and if I get to 8 or 10 then next time I start the base 10 rep set heavier and build up.
I write everything and keep a log of what I’m doing each gym session
how do you progressive overload ?
Good pyramid. Good opinion
@@MoPRZA. He literally just told you lol. Read it again
@@papaspaulding I’m new to this, I understood what he said but I don’t understand the logic using a decreasing number of reps
@@MoPRZA. Ah ok, sorry.
The amount of reps are decreasing as the weight is getting heavier each set. so they are kind of like warm up sets as not going to failure.
For the first set you might pick a weight that you can do 12 reps with to failure but then only do 10,
then second set pick a heavier weight you can do 10 with but then only do 8 and so on.
All working up to the last and heaviest set you do as many reps as physically possible to failure (until you literally fail trying to get one more rep)
It's a very old school tried and tested approach to bodybuilding most pros and lifters in general have always used and still do
JEFF! I know that we need to do moderate light and heay weight but is it an entire workout of moderate light and heavy or do you do moderate light and heavy in each set?
I've definitely focused now on doing less sets, but with higher intensity and better form. 3 days a week to make sure I can recover. it has been working well so far.
I'll stick with multiple sets close to failure and ramping up insensity week to week. If it ain't broke, don't break it.
1 set high intensity then gradually increase volume, or high volume then gradually increase intensity
They all work, never said this is the only way, sherlock
If you don't wanna break it then don't train, because that's how you grow
@@LittleBpaulmuller-OwnersI'm sorry that my preferred training style hurt you so much.
@@muffy_bunz I'm sorry your mother has to work in the adult industry so you can self blow
@@muffy_bunz I'm sorry your mother has to work in the adult industry
Doing 3 sets of 12 has worked for me so far. Its basic science. Shocking the muscles to cause the muscle to grow bigger and stronger. It won't work with just 1 set to failure.
Keep in mind that a lot of the people who've seen success with Mike Mentzer's method are doing exactly that, shocking the muscle.
The body is pretty good at adapting, so if all you've done for a long time is 3x12, going 1 set all out provides a very new and unique stimulus that forces the body to adapt to the new stimulus. The same would be true if a guy did 1 set all out for a long time and switched to 3x12
Novelty or "shocking the muscle" if you will, is a very big part of training although rarely mentioned. It's typically why you see elite lifters with years of experience doing completely different training compared to the training they did to get to the elite level.
What science tells you that 3 sets of 12 ?
Lol! Yeah, Mike Mentzer was a failure as a bodybuilder...
Never aim to do 12 reps and then stop at 12. Decide how close to failure you want to be, and stop at that point. If in a given set it is 11 reps or 13, you should be doing that and not stopping at an arbitrary number.
I started out with low weight/high rep because I didn't want to hurt myself. I planned to be in it for the long run. That worked out fine. But now that I'm able to put on more weight, I've still kind of been keeping at the higher rep level. But I've always been scared of really loading up and doing lower reps... because I don't want to hurt myself and not be able to lift for a while. My form is good (through watching your channel and from years of PT myself). If my mechanics are good, do I really have to worry about injury? Thanks!
Dear Jeff,
I love your videos and as a MS patient, I try to get ideas for my workout.
But I think it's risky for me to go until failure. I don't want to stress myself to the limit because stress may trigger my symptoms.
I'm fully functional and I am working out almost every day. My muscle mass has been growing, too and I am happy to see the progress on my body.
What's your opinion?
Thank you so much.
John
Must also consider higher risk of injury to joints and tendons at maximal effort, or aggravation of existing injuries.
Once you drastically cut volume down and let yourself have more room for intensity, your physique skyrocks.
I workout, retired army 101st airborne, 58 years old, most times I dont count sets, i go for the feeling of my muscle group im working on, i do a PPL routine, for me intensity is the key, I cant knock anyones methods because they know what works best for themselves, i have earned my 2nd degree black belt with 3 state and 2 national titles, ive seen many different workout strategies in my dojo and they all work for that individual, that being said, i listen to advice from anyone, some things ive incorporated into my workouts and some not, we can always learn something for sure , to each their own, respect for all
I do 4 sets of 25. I know it's not normal and many people don't like my training method. The thing is you do what your body can handle, your workout is base on your daily life and how much time you can put into it. I started at 3 sets of 8, 3 sets of 12, 4 sets of 20 and now 4 sets of 25. It took me years of workout to create my way. Everyone is not the same.
Clicked immediately
No life.
Same!!!
Me too ngl
@@UCONN_HUSKIES?
@@PeterRabbitWhatsup LOL 😂, must be why you're still lost in life...
Just started following Mike Mentzer.
Like everyone else in 2024…
*Where did he go?*
I started doing HIT / single set to failure about a year and a half ago. I sort of assume I don't get quite what I might get from doing a lot more volume, but I can say I think being able to get in and out of the gym faster is what has finally allowed me to stick to a program. I'd tried many times before, and could never keep it up for more than maybe 6 months.
After about a year and once I the habit of sticking to my routine was firmly ingrained, I started doing a custom version of HIT. I now do a set of each exercise to absolute failure, then take 5 deep breaths (I'm generally out of breath by the time I fail), go again to complete failure, then repeat that one more time for 3 approaches to complete failure. I think this is a good middle ground for me that keeps my time in the gym low while also seeming to provide decent results.
One definitely works!
I've been doing the mentzer programme for six months. Train twice per week( x2 sets per muscle group) four/three days apart, no soreness or joint injuries. Noticed good growth and strength. Each set is very hard. We've been lied to by the industry that overtraining and more is better. If you take steroids, this is the wrong method.
U grew?
Im really interested in his program.
BS...
I hear the Schwarzenegger, Coleman, Zane, and Ferrigno methods work too! 😂😂
@@Arianoush9Sun
Of course he grew. Its THE HOLY GRAIL. Nothing else is even close. Its taken people 40 years to realize Mentzer knew what he was talking about. At 61 im making gains in size and strength I couldn't make 30 years ago. From one workout every 8 days. Its amazing. Every workout is a step forward. No plateaus.
All the Mentzer "one set" talks are not actually about only one set. Precisely, he advised for one maximum effort set to failure, not doing only one set. He included one to two sets of low intensity warm up sets that he didn't count as "working sets." So, he's not really that far away from the traditional 3 sets per exercise methods out there.
@LittleBpaulmuller-Owners Some do. But a lot of high intensity trainers do low intensity mobility movements as warm up, not "sets" with a lot of weights.
@@WorldWithoutApples you can do mobility, stretch, cardio, warm up sets for warm up, doesn't matter when you do traditional sets or high intensity training
You don't count warm up sets, you progress gradually to working weight, so they can't be "a lot of weights"
Would like to see a video on incorporating anaerobic/aerobic/long cardio into a strength/endurance training plan
The chin up is awesome, biceps, chest and lats!
1 set of 30 works for me. You move to the next exercise with no rest and you get an aerobic effect also. This saves the most time possible. I am still muscular at 73.
It's worth noting that Mike M didn't actually practice this one set technique. I heard a recording of him saying he would stick around and do extra sets for good measure. Many other lifters of the time say he was at the gym for 3-4 hours everyday.
argument from hearsay fallacy
Yep. John Terilli trained with methy back in 1980 and saw him do 25 sets for the back alone. Methy was a liar.
@@Rob-qn6od don't call your father like that
I want to be one lucky "mother" clicker!! 😂 🎉💪🏽Would love an actual program from THE OG of CZcams training!
Trusted you're training and ideas for years, sir! Thanks for clearing up all the BS that's out here on the interwebs. Can't wait to get into one of your programs!
I suppose that is a good point - As I have become 'intermediate' in the last year, my ability to do many more sets than just three has increased dramatically. It is not only about the weight going up, but your muscles becoming better from every perspective.
To be clear that works only in experienced lifters who already have build huge muscle mass
Exactly
That’s not true at all…you just made it up. The FACT is that most people have no idea what a “set to failure” or real “intensity” is.
and on steroids 💉💉💉
You have a source for that?
@@SilverStar6609 I tried this method last 6 month and I’m only 2 years lifter still begginer and I couldn’t see any PR improvement for some muscle group
Instead I pushed Big volume in shoulders and doing lateral raise variations with dumbell and cable over 20 set a week same as rear delt biceps and they really exploded
I asked experienced lifter on gym and they talk to me about 2 sets methods 1 working set + another working set with drop set and they finish the exercice with 2-5min rest periods and they told me that this method work for bodybuilder who already acquired a Big muscle mass not for the like of me at least 6 -7 years on gym
Go and watch KINOBODY gregogalgaher or smth like that on CZcams he only workout 2-3 days a week with a total of 7-10 set in all exercice on that day pushing PR but he is experienced more than 12 years
Well said Jeff ! 45 years of experience working out , 4 exercises per body part, 12 to 16 sets , 8 to 15 reps to failure. Best growth I’ve seen, works best for me , along with a good protein intake! GO METS !!
34 years working out, I recently started this same type of workout, my gains as a guy closing in on middle age are pretty awesome. Just my opinion, everyone is different and free to do whatever works for them, the important thing is just keep moving.
I tried the one set thing Mentzer proposed for two weeks. I could see myself losing muscle FAST. Switched to however many sets I feel like in a day. Works for me.
It’s all about experimentation on the amount of sets with the heavier weight
Im 49 i grew up that if you wanted size thats up to 8 reps if you wanted "DEFINITION" as we called low body fat in the 80's-90's you needed 12 reps MINIMUM. Now I think all this is stupid i follow the burn and pump. I dont even count plates problem is with all the suplements we have we cant feel shore any more and if you dont have PR in reps or weight AND GO WITH THE FLOW like me ... GETTING SHORE is your only guide you are pushing and not wasting time on gym
Are you SHORE ?
@@randerodr7389 come on you know what he meant. Have you never made a typo or misspelled a word?
What supplements are you using that keep you from getting sore? I wish I could use something to keep me from getting sore after my workouts.
@@nathanscott7910 Yes I have. It was a joke. Not a big deal.
@@PeterRabbitWhatsup 2 times j ing others off ?????
He died of a heart attack at 49. Let that sink in.
He actually died on the second set
Drugs are bad, mmkay?
🤣🤣🤣🤣@@justbrowsing8675
Not only that, but his 2 year younger brother, heavyweight bodybuilder, died 2 days of health problems.
Yeah, it’s called steroids.
This is not a huge mystery.
In the mid nineties I ordered Mike Mentzers book (It was more of a thick Magazine) Heavy Duty. I followed his programme religiously and here is what I found. Firstly it’s almost impossible to follow the work out or routine without a training partner. For example to train to failure on say bench press you need someone to spot on the failing rep. If you want to go further and do negatives you certainly will need a spotter. Even if you don’t do negatives I found if I was on my own I wouldn’t go to absolute failure due to fear of not being able to place the weight back and also the lack of encouragement you would get from a spotter. The other thing or issue I found was although the work outs were shorter and more infrequent I got to the point of dreading going to the gym. It is unbelievably hard to go to absolute failure every set and work out. Then the very issue of failure is an arguable point. What is failure? Mike even says in his book that (not quoting acurately) you may feel you’ve reached failure but if someone was to put a gun to your head at that moment and say push five more reps out or I’ll blow your brains out, chances are you’ll find the strength to push five more out.
All in all I found it an excellent routine to follow on a short term basis but personally I think it’s impractical to follow long term. I know some will comment and say I’ve followed this workout for twenty years etc but I think they should ask themselves have they really pushed themselves to failure and beyond in every work out. I certainly couldn’t.
Mike Mentzer is a sage. If you REALLY follow his HD method, you will see positive changes in your body straight away.
Thanks Jeff for giving credit to Mike. You two are the BEST influencers here 💚🙏🏽.
Gyms my happy place so ain’t no way I’m gonna walk in do 2-3 sets and be done
Why do I feel like there's so much conflicting information on the same topics?
Partly because a LOT of people just repeat what they've heard from whatever source, so there's a lot of anecdotal "information" floating around. Much of it is unsound, and much of it contradicts each other.
So you have to figure out who's reliably a source of good information. Then you have to try it for yourself and see if what they're telling you actually _works_ . Along the way, you have to ignore much of what you hear-- especially from social media "influencers" who, let's face it, are just trying to get you to click on their posts so they make money off of you.
As the saying goes, there's more than one way to skin a cat. If you're just a regular person trying to stay fit, you don't need to sweat the details. Just put in the work, and try not to hurt yourself. But that doesn't make for engaging content. So influencers over-dramatize it, for the clicks.
awesome, thanks
Yes you can do one working set as long as you are making gains and getting bigger and stronger.
Mentzer style is based purely on anaerobic workouts. And he's right
more or less
That wouod mean u shouod do ur 1 rep max every work out and call it a day, pump is a part of the equation too. Kinobody got it figured out at 18 lowkey
Less is more
More or less
😂@@brynnthomas6969
😂@@brynnthomas6969
Would this be good for someone that may struggle with pain? For example I’ve had knee surgery’s that can sometimes lead to pain in leg workouts. So would this help reduce the risk of injury while still effectively training ?
Mike Mentzer was the one who changed my mindset about how to train and rest correctly! Of course, much of what he said has been surpassed, and I don't follow him blindly. I do 2 or 3 valid sets per exercise and not many exercises per training session. I also don't go beyond failure, as my day-to-day work is very physically demanding. But in short, training hard and training less has brought me excellent results and has significantly increased my testosterone! Not at levels above what my body is capable of producing, but I'm certainly close to my best and I look like I'm 14 years old when it comes to libido and mood! I also noticed a very quick gain in strength, load progression, shoulders, arms... the upper part of the body growing very easily! Chest and beard hair growing very fast! Eating like a Rottweiler and losing fat with ease! Anyway... I only met Mike Mentzer now, when I'm 34, and it was the best thing I've ever discovered on the Internet!! Almost forgot: my calves start to grow!!! I started training at 14. 20 years ago and I was certain that are no muscles under my legs. Was zero gains in calves diameter, only a bit of definition. Now I gain about 1 centimeter a month!