Stop Doing 3 Sets of 12 To Build Muscle (I'M BEGGING YOU)
video description
Date: 2024-02-27
Related videos
Comments and reviews: 19
user-tl4vc7zi8j
I thought if you match for form (as in both groups would go controlled full ROM, TUT was proven to be pretty secondary (and almost irrelevant) to overall volume and it was more important to progressively overload It's also naturally harder to consistently track TUT. I know if I have good ROM, then naturally my last rep will be slower than my first. If I can hit RPE or max rep range (12 reps on last set for example) even if first 2 sets were pretty fast and last was slower or last reps were slower, I can increase the weight and work my reps back up. But for TUT do I increase the weight Do I just add more time to each rep with the same weight Whats the diminishing returns point Ive heard TUT being lauded and berated and while personally I dont think it is completely useless, I think it is just too impractical and inconsistent a way to workout. If done right I think best case it is equal not inferior to volume/PO focus.
reply
I thought if you match for form (as in both groups would go controlled full ROM, TUT was proven to be pretty secondary (and almost irrelevant) to overall volume and it was more important to progressively overload It's also naturally harder to consistently track TUT. I know if I have good ROM, then naturally my last rep will be slower than my first. If I can hit RPE or max rep range (12 reps on last set for example) even if first 2 sets were pretty fast and last was slower or last reps were slower, I can increase the weight and work my reps back up. But for TUT do I increase the weight Do I just add more time to each rep with the same weight Whats the diminishing returns point Ive heard TUT being lauded and berated and while personally I dont think it is completely useless, I think it is just too impractical and inconsistent a way to workout. If done right I think best case it is equal not inferior to volume/PO focus.
reply
CleanCutt
Common, Jeff. you are nitpicking now. the point is to exhaust the muscle as quickly as you can, to reduce your rest time between sets and to bring in an aid like forced reps or supersets to produce fatigue and the quintessential burn. To push you beyond what you are capable of. A combination of weight and rep range is for every exercise. even compound exercises. for every muscle group. and this is what produces results. I'll give you an example of my bench press routine. 2 warm up sets of 15 - 20 reps. 3 working sets of 6 reps with 2 forced. and I finish off with a single working set of 15 reps to failure. When I'm done, I'm swollen, my pecs are exhausted. and I'm ready to do the same for the rest of my chest routine which include inclined dumbbell press, flat flys and pull overs. I am in and out within 45 minutes.
reply
Common, Jeff. you are nitpicking now. the point is to exhaust the muscle as quickly as you can, to reduce your rest time between sets and to bring in an aid like forced reps or supersets to produce fatigue and the quintessential burn. To push you beyond what you are capable of. A combination of weight and rep range is for every exercise. even compound exercises. for every muscle group. and this is what produces results. I'll give you an example of my bench press routine. 2 warm up sets of 15 - 20 reps. 3 working sets of 6 reps with 2 forced. and I finish off with a single working set of 15 reps to failure. When I'm done, I'm swollen, my pecs are exhausted. and I'm ready to do the same for the rest of my chest routine which include inclined dumbbell press, flat flys and pull overs. I am in and out within 45 minutes.
reply
tobyriggle9492
Hey! Great video guys!
Very informative! I was not expecting that to be your feedback on his sets and reps.
The thing I instantly caught onto was his back starting to arch with some of those reps.
Which, from some studies I’ve seen, suggests that it can create unnecessary tension on our spine/discs etc. I take those studies with a grain of salt of course.
But I do find myself having to engage my core in order to keep my spine straight, when I perform these kinds of exercises.
That was my first and only observation on possible point of improvement.
Lemme know your thoughts!
Nicely done; )
reply
Hey! Great video guys!
Very informative! I was not expecting that to be your feedback on his sets and reps.
The thing I instantly caught onto was his back starting to arch with some of those reps.
Which, from some studies I’ve seen, suggests that it can create unnecessary tension on our spine/discs etc. I take those studies with a grain of salt of course.
But I do find myself having to engage my core in order to keep my spine straight, when I perform these kinds of exercises.
That was my first and only observation on possible point of improvement.
Lemme know your thoughts!
Nicely done; )
reply
athleanx
I only track my first set to measure progress & do everything else by feel.
In addition to everything Jeff stated, Measuring every set limits how much variation you can put in your exercise because it’s impossible to track sets when you’re capping off your exercises with partial reps at your weakest RoM, doing a series of negatives/Isometric holds with 3-5 second mini rests, or just adding in variations of grip/form to light up a wider range of muscle fibers.
As long as your first set steadily improves overtime everything else you’re tracking is irrelevant.
reply
I only track my first set to measure progress & do everything else by feel.
In addition to everything Jeff stated, Measuring every set limits how much variation you can put in your exercise because it’s impossible to track sets when you’re capping off your exercises with partial reps at your weakest RoM, doing a series of negatives/Isometric holds with 3-5 second mini rests, or just adding in variations of grip/form to light up a wider range of muscle fibers.
As long as your first set steadily improves overtime everything else you’re tracking is irrelevant.
reply
Zaidr0n
When you've exhausted all content so now you're presenting made up problems and selling some made up solution. There was nothing wrong with the first at all. This is just some extremely messy way of saying slowing down the eccentric can stimulate more hypertrophy. (Whicv I agree. This comes at the cost of mechanical tension, which Jeff says is paramount for hypertrophy So which is more important Jeff. Once again a convoluted incoherent athleax x video that's ought to leave people more confused if anything
reply
When you've exhausted all content so now you're presenting made up problems and selling some made up solution. There was nothing wrong with the first at all. This is just some extremely messy way of saying slowing down the eccentric can stimulate more hypertrophy. (Whicv I agree. This comes at the cost of mechanical tension, which Jeff says is paramount for hypertrophy So which is more important Jeff. Once again a convoluted incoherent athleax x video that's ought to leave people more confused if anything
reply
nicorellius
I love this message. And I totally do this all the time. But I'd add one caveat. We need to keep track of sets and reps in order to track progress (thanks Dr Mike. I like to set rep ranges in this case, eg, 10-15, then practice good form and maximizing tension (eg, slow eccentric) to fall within that range. So I might get 13, then 11, and maybe 9 on the last set but to failure. Then next session, I know I need to get at least 36 (maybe something like 14, 12, and 10) total to know I'm progressing.
reply
I love this message. And I totally do this all the time. But I'd add one caveat. We need to keep track of sets and reps in order to track progress (thanks Dr Mike. I like to set rep ranges in this case, eg, 10-15, then practice good form and maximizing tension (eg, slow eccentric) to fall within that range. So I might get 13, then 11, and maybe 9 on the last set but to failure. Then next session, I know I need to get at least 36 (maybe something like 14, 12, and 10) total to know I'm progressing.
reply
theQuickining
What I do is pay attention to how many reps I'm doing and I set a goal so say 12 reps 3 sets if I'm able to get all 12 reps with good form at the end of 3 sets I increase the weight next time I basically never want to actually hit all my target reps with good form I want to struggle and fail to hit my target reps by the time I'm on my final set or even on my second set actually hitting my goal is my indicator that it's time to increase the challenge but that's just me
reply
What I do is pay attention to how many reps I'm doing and I set a goal so say 12 reps 3 sets if I'm able to get all 12 reps with good form at the end of 3 sets I increase the weight next time I basically never want to actually hit all my target reps with good form I want to struggle and fail to hit my target reps by the time I'm on my final set or even on my second set actually hitting my goal is my indicator that it's time to increase the challenge but that's just me
reply
MrBrooksa0331
3: 10
I figured 3 sets of 12 done properly is 72 seconds of tension and motion as you have a 1 second pause at the bottom and top of the movement plus a two second movement under tension up and down motions of those movements. Obviously 24 seconds longer if you add another second to the movement. I find 96 seconds in one set of 12 is extremely rewarding.
Jesse was going too fast and he disengaged the targeted muscle group by putting too much range of motion.
reply
3: 10
I figured 3 sets of 12 done properly is 72 seconds of tension and motion as you have a 1 second pause at the bottom and top of the movement plus a two second movement under tension up and down motions of those movements. Obviously 24 seconds longer if you add another second to the movement. I find 96 seconds in one set of 12 is extremely rewarding.
Jesse was going too fast and he disengaged the targeted muscle group by putting too much range of motion.
reply
cmoore8434
Thanks so much, Jeff and Jesse! As someone frustrated with half-a$$d, ineffective physical therapy, I feel thete is SO much value in every word in this post/video.
When PTs focus on number of reps rather than paying attention to form and the muscles that are actually being impacted, it's a huge disservice to the client. I'm now focusing on my own with moving slowly during weight work and tuning in to what I feel with each movement. It's been eye opening!
reply
Thanks so much, Jeff and Jesse! As someone frustrated with half-a$$d, ineffective physical therapy, I feel thete is SO much value in every word in this post/video.
When PTs focus on number of reps rather than paying attention to form and the muscles that are actually being impacted, it's a huge disservice to the client. I'm now focusing on my own with moving slowly during weight work and tuning in to what I feel with each movement. It's been eye opening!
reply
BMartin1776
Before my injuries took over I used to do 1 set of VERY heavy weight for as many reps as I could target would be 20 descending rep range (3x4reps, 2x3reps, 1x2reps. ex 120lb dumbbells for chest, leg press 750lbs --- good old days throwing around a lot of weight comes with price
(those interested heres how it works you do 4 reps rest 15 secs, then another 4 reps 15 sec, 4 reps 15secs rest, 3 reps 15-20secs rest, 3 reps 20 secs, and then 2 reps)
reply
Before my injuries took over I used to do 1 set of VERY heavy weight for as many reps as I could target would be 20 descending rep range (3x4reps, 2x3reps, 1x2reps. ex 120lb dumbbells for chest, leg press 750lbs --- good old days throwing around a lot of weight comes with price
(those interested heres how it works you do 4 reps rest 15 secs, then another 4 reps 15 sec, 4 reps 15secs rest, 3 reps 15-20secs rest, 3 reps 20 secs, and then 2 reps)
reply
laristou95
Jeff, I would love to see you do a video on the concept of pyramid sets. My understanding is that pyramid sets allow for the highest volume, while training both fast twitch and slow twitch muscle fibers thanks to the combination of low weight high rep, and high weight low rep sets. Is there any truth behind this, what are the merits of pyramid sets, and why do so few trainers online talk about them Thanks!
reply
Jeff, I would love to see you do a video on the concept of pyramid sets. My understanding is that pyramid sets allow for the highest volume, while training both fast twitch and slow twitch muscle fibers thanks to the combination of low weight high rep, and high weight low rep sets. Is there any truth behind this, what are the merits of pyramid sets, and why do so few trainers online talk about them Thanks!
reply
yashvipatel644
super cool. exactly all r in mis conceptions. abt weight n reps. i do all set as a drop set. there is no concept for muscle building. but peoples always folowed others is the prob. the key is whn u perform any weight training close ur eyes talk with muscle with good range of motion. you can break any muscle with any weight. any weight ya but you have to design those set in proper way
reply
super cool. exactly all r in mis conceptions. abt weight n reps. i do all set as a drop set. there is no concept for muscle building. but peoples always folowed others is the prob. the key is whn u perform any weight training close ur eyes talk with muscle with good range of motion. you can break any muscle with any weight. any weight ya but you have to design those set in proper way
reply
Bananenbereiniger
Call me a masochist guys, but some months ago already, I've got the new mindset of the harder one rep is, the better I am getting tention on that biatch, which concluded to if I can make less reps, it's because I am doing each rep better than before. From that point on I only counted those reps on which I mentally had to slap my butt to do them. Worked well for me I guess.
reply
Call me a masochist guys, but some months ago already, I've got the new mindset of the harder one rep is, the better I am getting tention on that biatch, which concluded to if I can make less reps, it's because I am doing each rep better than before. From that point on I only counted those reps on which I mentally had to slap my butt to do them. Worked well for me I guess.
reply
FrankCastiglione
I lose my concentration counting reps. Instead, I use a mobile app called Seconds, writing down the name and time for each exercise. Put my bluetooth earbuds and focus only in my movements, breathing and mind- muscle connection. Even if my eyes not looking at app screen, it read and speak exercises and intervals to me. It's a great way to training.
reply
I lose my concentration counting reps. Instead, I use a mobile app called Seconds, writing down the name and time for each exercise. Put my bluetooth earbuds and focus only in my movements, breathing and mind- muscle connection. Even if my eyes not looking at app screen, it read and speak exercises and intervals to me. It's a great way to training.
reply
masterninja74
The way I see reps is more as a goal or a finish line. I don't if reach my allocated reps then I'm done, no. What I mean is that I'll take my reps slow on the eccentric, and fast on the concentric, depending on the movement, and if I can reach my rep limit, then I incress the weight. And if I can't reach my rep goal, perfect, I'm at the right weight.
reply
The way I see reps is more as a goal or a finish line. I don't if reach my allocated reps then I'm done, no. What I mean is that I'll take my reps slow on the eccentric, and fast on the concentric, depending on the movement, and if I can reach my rep limit, then I incress the weight. And if I can't reach my rep goal, perfect, I'm at the right weight.
reply
SaikouENT
Set 1 and 2 with proper tension and 1 maybe 2 in the tank. But set 3 is pure failure.
If I do 4 seats same thing with set 1 and 2 3 and for are just to failure I don't mind the number. Progression is when I can do 1 more rep on 3 and 4. Once I hit the top of the range either up the reps for 1&2 strictly, up the weight or lower rest time.
reply
Set 1 and 2 with proper tension and 1 maybe 2 in the tank. But set 3 is pure failure.
If I do 4 seats same thing with set 1 and 2 3 and for are just to failure I don't mind the number. Progression is when I can do 1 more rep on 3 and 4. Once I hit the top of the range either up the reps for 1&2 strictly, up the weight or lower rest time.
reply
icanmanifest
As soon as I started doing 5 sec concentric and 5 sec eccentric with smooth direction changes, no explosion, no momentum and training to absolute failure everything changed for me. this is the concept that finally got through to me. VOLUME IS NOT REPS AND SETS. it's meaningful time under load. Zero injuries. Safe and highly effective.
reply
As soon as I started doing 5 sec concentric and 5 sec eccentric with smooth direction changes, no explosion, no momentum and training to absolute failure everything changed for me. this is the concept that finally got through to me. VOLUME IS NOT REPS AND SETS. it's meaningful time under load. Zero injuries. Safe and highly effective.
reply
Kiskassklan
I'm 70 and been lifting about 47 years now. Especially when I was younger I always got real good results from pyramiding my weights. Lots of times going as heavy as only 3 reps and some times 1. Now I mostly use a weight I can handle 6-12 reps. Maybe one set per body part to failure. Also incorporate some HIIT 3 days a week.
reply
I'm 70 and been lifting about 47 years now. Especially when I was younger I always got real good results from pyramiding my weights. Lots of times going as heavy as only 3 reps and some times 1. Now I mostly use a weight I can handle 6-12 reps. Maybe one set per body part to failure. Also incorporate some HIIT 3 days a week.
reply
Melantho
what I've been doing is using the same weight for my sets but let's say set 1 I get to my 12 reps and it's difficult. 2nd set I fail at rep 9. I'll take as small a rest as I need to finish the last 3 reps of that set (I think it's called myo reps. Then the same goes for the 3rd set. Do you have any thoughts on this approach
reply
what I've been doing is using the same weight for my sets but let's say set 1 I get to my 12 reps and it's difficult. 2nd set I fail at rep 9. I'll take as small a rest as I need to finish the last 3 reps of that set (I think it's called myo reps. Then the same goes for the 3rd set. Do you have any thoughts on this approach
reply
Add a review, comment
Other channel videos
