How Many Sets Are Needed to Maximize Muscle Growth? (Ft. Brad Schoenfeld)
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Date: 2022-01-03
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Comments and reviews: 10
Gecxid
I've been working on this about a year now including the law off because of the carona thing when the gym was shut down. I started using the 10 Lb dumbells but quickly graduated to the 15 Lb size. My aim is not for body building but rather strength. However some muscle growth is expected in order for the muscle to be able to handle the higher levels of the weights. So after a couple of changes this is now the each day schedual for three days a week on this exercise.
25 Lb dumbells: Two sets of four lifts per arm(so count to eight) then four sets of three lifts per arm(so count to six. Then next week I'll add one more rep. So three sets of four
lifts per arm(so count eight) and three sets of three lifts per arm(so count six. These I do for three days of each week then the next week I add one more until I reach six sets of
five lifts per arm(so count ten. These all have a two min rest between each set.
Then I return the 25 Lb's to the rack and take out the 20 Lb set. I do six sets of five(so count ten) of these. The number does not change on these. I continue to change the 25 Lb weights till I reach six sets of five with them also. Then I feel ready for the next level. This is how I worked from the 15 Lb weights to the 20 Lb weights. So now I move up to the 30 Lb
weights and start with one set of two(so count four) and five sets of one(so count two. I add one rep per week on these and then do six sets of five(so count ten) with the 25 Lb weights as the second set and discontinue using the 20 Lb weights.
Using this very gradual increase method I have made it from the initial 15 Lb weights to the 25 Lb weights. It should take three more weeks, but more if I feel like I'm straining too much
to complete any set, for me to reach the point that I make the change to six sets of five. So a total of nine weeks till I graduate to the 30 Lb weights.
Will someone out there tell me if this sounds excess in any way(or counter productive.
reply
I've been working on this about a year now including the law off because of the carona thing when the gym was shut down. I started using the 10 Lb dumbells but quickly graduated to the 15 Lb size. My aim is not for body building but rather strength. However some muscle growth is expected in order for the muscle to be able to handle the higher levels of the weights. So after a couple of changes this is now the each day schedual for three days a week on this exercise.
25 Lb dumbells: Two sets of four lifts per arm(so count to eight) then four sets of three lifts per arm(so count to six. Then next week I'll add one more rep. So three sets of four
lifts per arm(so count eight) and three sets of three lifts per arm(so count six. These I do for three days of each week then the next week I add one more until I reach six sets of
five lifts per arm(so count ten. These all have a two min rest between each set.
Then I return the 25 Lb's to the rack and take out the 20 Lb set. I do six sets of five(so count ten) of these. The number does not change on these. I continue to change the 25 Lb weights till I reach six sets of five with them also. Then I feel ready for the next level. This is how I worked from the 15 Lb weights to the 20 Lb weights. So now I move up to the 30 Lb
weights and start with one set of two(so count four) and five sets of one(so count two. I add one rep per week on these and then do six sets of five(so count ten) with the 25 Lb weights as the second set and discontinue using the 20 Lb weights.
Using this very gradual increase method I have made it from the initial 15 Lb weights to the 25 Lb weights. It should take three more weeks, but more if I feel like I'm straining too much
to complete any set, for me to reach the point that I make the change to six sets of five. So a total of nine weeks till I graduate to the 30 Lb weights.
Will someone out there tell me if this sounds excess in any way(or counter productive.
reply
Pap
Jeremy I love your videos! I know a lot of people come here to really grow big muscles but some of us just want some muscles but not huge. I am a 52 yo female, just getting back to exercising because of a couple of injuries and still am dealing with a shoulder injury. Luckily I keep active with a lot of walking but I am petite at 52, 112 lbs and want to put on some muscle and maybe lose a few lbs of fat (because that tries to come on as we get older. Mostly I want to get more toned and weight lifting is also so good for our bone density as we age (I am a physician so I am well aware of this. I would love to see tips for normal folks who want to be really fit but not at a body building wanting to compete level, and what to do weight lifting wise to achieve this. Thanks so much for all the hard work you put into these videos and all the research you do!
reply
Jeremy I love your videos! I know a lot of people come here to really grow big muscles but some of us just want some muscles but not huge. I am a 52 yo female, just getting back to exercising because of a couple of injuries and still am dealing with a shoulder injury. Luckily I keep active with a lot of walking but I am petite at 52, 112 lbs and want to put on some muscle and maybe lose a few lbs of fat (because that tries to come on as we get older. Mostly I want to get more toned and weight lifting is also so good for our bone density as we age (I am a physician so I am well aware of this. I would love to see tips for normal folks who want to be really fit but not at a body building wanting to compete level, and what to do weight lifting wise to achieve this. Thanks so much for all the hard work you put into these videos and all the research you do!
reply
dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
reply
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
reply
Armando
1. If someone is on steroids surely everything said here flies out the window.
2. If someone is not on steroids this may also fly out the window.
3. I would like to know if sets and reps change depending on the use of steroids.
4. Does the dose of steroids also change the number of sets and reps.
5. What about growth hormone. How does that effect the number of sets.
6. What if the athlete uses both.
Just your view on this
reply
1. If someone is on steroids surely everything said here flies out the window.
2. If someone is not on steroids this may also fly out the window.
3. I would like to know if sets and reps change depending on the use of steroids.
4. Does the dose of steroids also change the number of sets and reps.
5. What about growth hormone. How does that effect the number of sets.
6. What if the athlete uses both.
Just your view on this
reply
Philip
In the literature, volume is supposed to mean work (as in physics, so it should be sets (reps/set) weight, not just sets or sets reps/set. I realize some people say volume = sets, but that just makes their papers worthless if they vary weight. Like, Mathias Wernbom's 2007 review results on volume are worthless because of that. They show a U-shaped growth vs. volume curve, which is the only theoretically impossible shape for that curve.
reply
In the literature, volume is supposed to mean work (as in physics, so it should be sets (reps/set) weight, not just sets or sets reps/set. I realize some people say volume = sets, but that just makes their papers worthless if they vary weight. Like, Mathias Wernbom's 2007 review results on volume are worthless because of that. They show a U-shaped growth vs. volume curve, which is the only theoretically impossible shape for that curve.
reply
Seyed
Hi there, thank you for the video. I have a question regarding 10-20 sets/week.
I'm doing 1 muscle a day and around 7 or 8 different exercises for that muscle, for each muscle I'm doing 3 sets starting 12 reps, 10 and 8 reps with weight from low to higher. Is that good for chest for example? And explain to me the 10-20 sets/week Please. Thank you
reply
Hi there, thank you for the video. I have a question regarding 10-20 sets/week.
I'm doing 1 muscle a day and around 7 or 8 different exercises for that muscle, for each muscle I'm doing 3 sets starting 12 reps, 10 and 8 reps with weight from low to higher. Is that good for chest for example? And explain to me the 10-20 sets/week Please. Thank you
reply
Luis
So I'm begginer and Mondays and Thursdays I do 3 sets for chest, 3 sets for back, 3 sets for shoulders, 3 sets for biceps and 3 sets for triceps. Wich in total are 15 sets per day and 30 sets per week.
Am I overtraining? I ask because all the excercises are compound so maybe there is too much indirect volume in arms and shoulders. I don't know
reply
So I'm begginer and Mondays and Thursdays I do 3 sets for chest, 3 sets for back, 3 sets for shoulders, 3 sets for biceps and 3 sets for triceps. Wich in total are 15 sets per day and 30 sets per week.
Am I overtraining? I ask because all the excercises are compound so maybe there is too much indirect volume in arms and shoulders. I don't know
reply
Daniel
Jeremy, you don't have idea of how much you can help or guide a person with all content you give us. I thank you because I have learnead a lot with your videos and It has helped me with my own investigations in my fitness process. I don't know if you'll read this but keep going and thank you from Costa Rica
reply
Jeremy, you don't have idea of how much you can help or guide a person with all content you give us. I thank you because I have learnead a lot with your videos and It has helped me with my own investigations in my fitness process. I don't know if you'll read this but keep going and thank you from Costa Rica
reply
Stefan
Does that mean that the sets of a Pull down exercise for the Lats should be countes twice? As a set for the back and as a set for the biceps? Or a flat bench press as a set for the pecs and for the triceps? Thx for a reply from Germany - Stefan (55)
reply
Does that mean that the sets of a Pull down exercise for the Lats should be countes twice? As a set for the back and as a set for the biceps? Or a flat bench press as a set for the pecs and for the triceps? Thx for a reply from Germany - Stefan (55)
reply
Simon
Ok I do this. I like the 2 weeks then up a sets then 2weeks then up /then 2 weeks. up sets, then I deload, I keep it simple, I first week back after. Deload, so thanks I toke some great points on from this interview
reply
Ok I do this. I like the 2 weeks then up a sets then 2weeks then up /then 2 weeks. up sets, then I deload, I keep it simple, I first week back after. Deload, so thanks I toke some great points on from this interview
reply
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