STOP, You’re Doing Too MANY Sets to Grow Muscle!
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Date: 2024-06-23
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Comments and reviews: 20
athleanx
I'm 54 years old I train off and on since the early 90s and I will tell you the best secret I can tell most of the people Lyft do it wrong you need to go strict movements and go slow my next key to tell you is usually do anywhere from 20 to 30 reps to failure and whatever set you do the last four or five do strict negatives then after your workout whatever you're doing you need to stretch out the muscle group that you're working on and then you need to feed your body after you get done working out I suggest fish and Rice and eating a couple of hard-boiled eggs with it more than one set of anything is a waste of your muscle growth and a waste of your time you want to get big train one day on and 2 days off and I guarantee you you'll get size in legs do every other day and do 30 to 40 reps and use dumbbells for your legs then then you do a quarter deadlift off of the bench and then you pull ups on your days off from working out at the gym and that's all you need to do
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I'm 54 years old I train off and on since the early 90s and I will tell you the best secret I can tell most of the people Lyft do it wrong you need to go strict movements and go slow my next key to tell you is usually do anywhere from 20 to 30 reps to failure and whatever set you do the last four or five do strict negatives then after your workout whatever you're doing you need to stretch out the muscle group that you're working on and then you need to feed your body after you get done working out I suggest fish and Rice and eating a couple of hard-boiled eggs with it more than one set of anything is a waste of your muscle growth and a waste of your time you want to get big train one day on and 2 days off and I guarantee you you'll get size in legs do every other day and do 30 to 40 reps and use dumbbells for your legs then then you do a quarter deadlift off of the bench and then you pull ups on your days off from working out at the gym and that's all you need to do
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drdlc
I think REPS are more important than SETS. Once there is neurological stimulation of muscle fibers and then subsequent micro-tearing of muscles, which signal muscle repair, thus leading to growth, a single set of X number of reps may well be enough to cause hypertrophy. Sets are but a short-term rest coupled with [more / additional] reps. So, if you perform, for example, 30 reps in a single set (you probably increase your resistance or perform the reps slowly, then adding sets would almost be non-efficacious because you're already at neurological failure. Subsequent sets would likely be performed poorly or you'd risk over-training, doing more harm than good.
Effort in this case (30 reps) would be intuitively medicinal because you've reach neurological failure, setting up the conditions for catabolic muscle tearing, leading to anobolic repair and growth where strength would be a welcome side effect.
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I think REPS are more important than SETS. Once there is neurological stimulation of muscle fibers and then subsequent micro-tearing of muscles, which signal muscle repair, thus leading to growth, a single set of X number of reps may well be enough to cause hypertrophy. Sets are but a short-term rest coupled with [more / additional] reps. So, if you perform, for example, 30 reps in a single set (you probably increase your resistance or perform the reps slowly, then adding sets would almost be non-efficacious because you're already at neurological failure. Subsequent sets would likely be performed poorly or you'd risk over-training, doing more harm than good.
Effort in this case (30 reps) would be intuitively medicinal because you've reach neurological failure, setting up the conditions for catabolic muscle tearing, leading to anobolic repair and growth where strength would be a welcome side effect.
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mag4926
After just one training set with, for example, 20-40 repetitions, which i perform slowly, consciously and in a controlled manner (Muscle Mind Connection, iI achieve maximum muscle stimulation. To anyone who can think logically, this means that the muscles in question have received the necessary signal. The signal is the key.
This is how i do all my training sets.
I think it's a big waste of time and pointless to over-train a muscle until it feels like it's dead.
The dose makes the poison. An overdose of muscle stimulation is only counterproductive!
I doubt the majority understand it and get any benefit from it.
Most people are resistant to learning and unwilling to try new things and develop themselves further.
reply
After just one training set with, for example, 20-40 repetitions, which i perform slowly, consciously and in a controlled manner (Muscle Mind Connection, iI achieve maximum muscle stimulation. To anyone who can think logically, this means that the muscles in question have received the necessary signal. The signal is the key.
This is how i do all my training sets.
I think it's a big waste of time and pointless to over-train a muscle until it feels like it's dead.
The dose makes the poison. An overdose of muscle stimulation is only counterproductive!
I doubt the majority understand it and get any benefit from it.
Most people are resistant to learning and unwilling to try new things and develop themselves further.
reply
dive2drive314
Jeff, thank you for doing this. I have now been consistent with following his one set method but training on every 3rd day, not taking 5 days off, for about 3 months and so far I have made noticeable gains. I've been lifting for about 10 years now and took a bit of a 2 year hiatus while I went back to school. Got back at it and decided to follow Mike's advice. It makes sense but it isn't for the faint of heart. Leg day is brutal for me. i mean BRUTAL. Luckily it's over and done fairly quick. I will be trying some different things like throwing in one extra set of something in a way that makes sense to me and see if i can track the results.
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Jeff, thank you for doing this. I have now been consistent with following his one set method but training on every 3rd day, not taking 5 days off, for about 3 months and so far I have made noticeable gains. I've been lifting for about 10 years now and took a bit of a 2 year hiatus while I went back to school. Got back at it and decided to follow Mike's advice. It makes sense but it isn't for the faint of heart. Leg day is brutal for me. i mean BRUTAL. Luckily it's over and done fairly quick. I will be trying some different things like throwing in one extra set of something in a way that makes sense to me and see if i can track the results.
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johnrocksvold9105
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.
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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.
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drip369
Don't forget that Mike is selling snake oil to beginners because he spent a lot of his life building up the volume and the work capacity and the weights so that he could build up muscle, and when you get from intermediate to Advanced to Elite, you have to change your training style to meet your needs and you can't sell Advanced or Elite training styles to beginners like he is trying to do. All he's arguing for is his method is the only way while at the same time brushing off all of the methods that got him to the point of becoming Advanced and later Elite. That makes him a fewl
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Don't forget that Mike is selling snake oil to beginners because he spent a lot of his life building up the volume and the work capacity and the weights so that he could build up muscle, and when you get from intermediate to Advanced to Elite, you have to change your training style to meet your needs and you can't sell Advanced or Elite training styles to beginners like he is trying to do. All he's arguing for is his method is the only way while at the same time brushing off all of the methods that got him to the point of becoming Advanced and later Elite. That makes him a fewl
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BobFahrer-jb2kr
His method works great for me. If I'm allowed to say, way better than your workout plan which I did 3 times. I do low intensity cardio on every other day and make so much more progress, not only in muscle mass, but also in strength, endurance, less back or joint pain, consistency, mental stability. It also works for my gf, she also tried your bodyweight program first and some HIIT. I gained 6-7 kg of muscles within 4 month and make progress every single workout.
I'm happy that I found his workout.
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His method works great for me. If I'm allowed to say, way better than your workout plan which I did 3 times. I do low intensity cardio on every other day and make so much more progress, not only in muscle mass, but also in strength, endurance, less back or joint pain, consistency, mental stability. It also works for my gf, she also tried your bodyweight program first and some HIIT. I gained 6-7 kg of muscles within 4 month and make progress every single workout.
I'm happy that I found his workout.
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athleanx
I’ve always been told that lifting lightweight for women is the best way to lose weight, I’m trying to have that cut look without bulking up. I am petite, only 5’1 123 pounds. I’m still trying to lose the last of my weight. I started out with 5 pound weights and increased to 8 pounds but I felt like my triceps were getting too wide so I’ve knocked it back down to 5 pounds and just don’t take a break between sets. Is that the best way to do it or something else I’m getting very frustrated!
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I’ve always been told that lifting lightweight for women is the best way to lose weight, I’m trying to have that cut look without bulking up. I am petite, only 5’1 123 pounds. I’m still trying to lose the last of my weight. I started out with 5 pound weights and increased to 8 pounds but I felt like my triceps were getting too wide so I’ve knocked it back down to 5 pounds and just don’t take a break between sets. Is that the best way to do it or something else I’m getting very frustrated!
reply
davesitarski2310
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!
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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!
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WorldWithoutApples
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.
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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.
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samueltucker8473
Got it, don't just keep doing the same thing. It takes time to learn your limitations and know that your limitations may change. .. Do no damage that is not our objective. .. Better to underdo than to overdo it. Don't fall inove with pump or anything else. .. A trap is something you fall into. .. Love is something you grow in to. .. No
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Got it, don't just keep doing the same thing. It takes time to learn your limitations and know that your limitations may change. .. Do no damage that is not our objective. .. Better to underdo than to overdo it. Don't fall inove with pump or anything else. .. A trap is something you fall into. .. Love is something you grow in to. .. No
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johnnymism
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.
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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.
reply
wilarz89
Totally misunderstands the focus of doing one set. The idea is to stimulate all muscle fibers. One adequate set to momentary muscle failure is all that is necessary to get all desired exercise effect. If you want practice, then that is sport or recreation so. Different approach is necessary. Most people confuse skill sith muscle stimulus.
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Totally misunderstands the focus of doing one set. The idea is to stimulate all muscle fibers. One adequate set to momentary muscle failure is all that is necessary to get all desired exercise effect. If you want practice, then that is sport or recreation so. Different approach is necessary. Most people confuse skill sith muscle stimulus.
reply
skylanstephens4860
How long does it take for one to know they need to change something
I. E. if I am doing a program for 6 months and see no gains then I know something has to change. I imagine it doesn't have to take that long (or maybe it does) my question is how long do I stay consistent with something before I consider making changes
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How long does it take for one to know they need to change something
I. E. if I am doing a program for 6 months and see no gains then I know something has to change. I imagine it doesn't have to take that long (or maybe it does) my question is how long do I stay consistent with something before I consider making changes
reply
colinriches1519
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.
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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.
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jputnam1973
Jeff you critique a lot of speculative info and testing. You have Jesse as a test subject. Why not utilize Jesse and test 30 days of training just from a stretched vs standard form We can wait 60 days for the results and I bet Jesse would love to be in those videos as it gets him more 4th wall time
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Jeff you critique a lot of speculative info and testing. You have Jesse as a test subject. Why not utilize Jesse and test 30 days of training just from a stretched vs standard form We can wait 60 days for the results and I bet Jesse would love to be in those videos as it gets him more 4th wall time
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chrisxx5583
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
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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
reply
patrickw8453
I think it's important to distinguish age groups when having these conversations. Your audience most likely all ages from 18-60. Not all exercise discussions pertain to all age groups. Muscle preservation, for example, not gains is the number one goal as we get older.
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I think it's important to distinguish age groups when having these conversations. Your audience most likely all ages from 18-60. Not all exercise discussions pertain to all age groups. Muscle preservation, for example, not gains is the number one goal as we get older.
reply
TheRealOtakuJoe
I find doing multiple sets a chore and eventually I lose focus towards the end of my workout. Max effort one and done sets are my go to. It also allows me to do more variation and time spent for the particular muscle group that day.
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I find doing multiple sets a chore and eventually I lose focus towards the end of my workout. Max effort one and done sets are my go to. It also allows me to do more variation and time spent for the particular muscle group that day.
reply
chrissa1896
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.
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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.
reply
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