WARNING MEN OVER 40: You're Doing Too Many Sets!
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Date: 2026-09-04
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Comments and reviews: 16
friendly76
I'm 50, been lifting since I was 19, got serious about it around 33, and ramped it up even more at age 43. In my mid-40s, I was still averaging 30 sets a workout, about 100-130 minutes. Since age 46, I started dropping down the number of sets (2 of everything instead of 3 sets, and dropped inessential exercises, thereby dropping the number of exercises per session. This was after I kept injuring myself. I now average about 18 sets a workout, with as low as 14 and as high as 21. I do take most sets to within 0-2 RIR, with a few exceptions like ab work. I have been able to maintain my physique and still get compliments all the time. My workouts are down to about 70-90 minutes and I have more energy for other things. I do miss that feeling of finishing 2 hours of lifting, but I need to be wise and not push myself into injury. I want to keep fit throughout my later years.
Another change I implemented around 3 years ago was that I changed to a 7-workout, every other day split (the split is completed in two weeks. I went a solid 13 months without missing a single session, and I usually felt fresh for each session. My long time job closed down and I went through a period of unemployment, a job search, and starting 2 new jobs, so I inevitably missed a day or two here and there, but I still manage to keep the streak going for the most part. The every other day thing is actually a suggestion I got from one of my elderly customers in his 90s - it's what he did for many years. I like that I get a break between sessions, and that's the day I can have a beer if I want.
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I'm 50, been lifting since I was 19, got serious about it around 33, and ramped it up even more at age 43. In my mid-40s, I was still averaging 30 sets a workout, about 100-130 minutes. Since age 46, I started dropping down the number of sets (2 of everything instead of 3 sets, and dropped inessential exercises, thereby dropping the number of exercises per session. This was after I kept injuring myself. I now average about 18 sets a workout, with as low as 14 and as high as 21. I do take most sets to within 0-2 RIR, with a few exceptions like ab work. I have been able to maintain my physique and still get compliments all the time. My workouts are down to about 70-90 minutes and I have more energy for other things. I do miss that feeling of finishing 2 hours of lifting, but I need to be wise and not push myself into injury. I want to keep fit throughout my later years.
Another change I implemented around 3 years ago was that I changed to a 7-workout, every other day split (the split is completed in two weeks. I went a solid 13 months without missing a single session, and I usually felt fresh for each session. My long time job closed down and I went through a period of unemployment, a job search, and starting 2 new jobs, so I inevitably missed a day or two here and there, but I still manage to keep the streak going for the most part. The every other day thing is actually a suggestion I got from one of my elderly customers in his 90s - it's what he did for many years. I like that I get a break between sessions, and that's the day I can have a beer if I want.
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blazinchalice
It's nuanced. I think high volume can help with some stubborn muscles that have slowed in growth. I do 6, 9 or even 11 sets of diagonal lat pull-downs, for example. I follow Dr. Nash Jocic's advice, which is to do as many sets as possible at around RPE 8-9, resting as short as possible, stopping the sets when the number of reps drops below 8. My working weight might allow me to get 12 reps on the first set, 10, then 9, 8, 8, 8, 8 until dropping below 8 in a set and finishing the exercise. I may get to RPE 10 on the last 5 or 6 sets, but I am able to completely recover. My lats have shown growth since I started this experiment. I am in my mid-50's.
On the other hand, I've been doing 4x4 for compound lifts like dips, squats and RDL's as I am looking to push strength gains more than hypertrophy at the moment. Various rep and set ranges for different needs.
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It's nuanced. I think high volume can help with some stubborn muscles that have slowed in growth. I do 6, 9 or even 11 sets of diagonal lat pull-downs, for example. I follow Dr. Nash Jocic's advice, which is to do as many sets as possible at around RPE 8-9, resting as short as possible, stopping the sets when the number of reps drops below 8. My working weight might allow me to get 12 reps on the first set, 10, then 9, 8, 8, 8, 8 until dropping below 8 in a set and finishing the exercise. I may get to RPE 10 on the last 5 or 6 sets, but I am able to completely recover. My lats have shown growth since I started this experiment. I am in my mid-50's.
On the other hand, I've been doing 4x4 for compound lifts like dips, squats and RDL's as I am looking to push strength gains more than hypertrophy at the moment. Various rep and set ranges for different needs.
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SHOPLFTR
I work out at home 4 days a week. I do 2 sets to failure but REST is the key. I spread my workout throughout my entire day, around meals and errands. Even resting for sometimes 15 minutes between sets and an hour between exercises while watching TV. Not only do I take my sets to failure, but I have enough energy to absolutely destroy each set so I'm not failing at 5 reps through system fatigue but getting true muscle failure from the final rep.
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I work out at home 4 days a week. I do 2 sets to failure but REST is the key. I spread my workout throughout my entire day, around meals and errands. Even resting for sometimes 15 minutes between sets and an hour between exercises while watching TV. Not only do I take my sets to failure, but I have enough energy to absolutely destroy each set so I'm not failing at 5 reps through system fatigue but getting true muscle failure from the final rep.
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_koschwarz
I'm 52 and I've realized for a while I was unable to do the volume I had done before, I just could not recover and got injured a lot. I scaled back my sets, reps, exercise selection, increased the load and effort, I do only 2 or 3 sets per exercise, but I still do mostly basic compound lifts which I've always been fond of. I absolutely love this method, and I easily recover from session to session.
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I'm 52 and I've realized for a while I was unable to do the volume I had done before, I just could not recover and got injured a lot. I scaled back my sets, reps, exercise selection, increased the load and effort, I do only 2 or 3 sets per exercise, but I still do mostly basic compound lifts which I've always been fond of. I absolutely love this method, and I easily recover from session to session.
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thundrune1554
I feel like I’m yelling into the void here for how often I say this. I’m 56. I use the top set / back off system (two sets one heavy second 20% lighter both to technical failure. Amazing on your joints and I haven’t made progress like this since my early 40s. TRY IT!
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I feel like I’m yelling into the void here for how often I say this. I’m 56. I use the top set / back off system (two sets one heavy second 20% lighter both to technical failure. Amazing on your joints and I haven’t made progress like this since my early 40s. TRY IT!
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GenX-Memories
Here's a legitimate question for you guys over 50: Do your joints hurt as much as mine do after your workouts And I'm not even pushing really heavy weights, just moderate weight. My recovery time seems to take at least 2-3 days as well. Sigh, the body is definitely changing.
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Here's a legitimate question for you guys over 50: Do your joints hurt as much as mine do after your workouts And I'm not even pushing really heavy weights, just moderate weight. My recovery time seems to take at least 2-3 days as well. Sigh, the body is definitely changing.
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edmundchoy2992
I love these low volume high intensity theories. Have been using it for my full body workouts, 3 sets per large body parts and 1 set for smaller parts. Last set is to failure and follows up with drop sets. Out of the gym in 1 hour or less, what a refreshing experience!
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I love these low volume high intensity theories. Have been using it for my full body workouts, 3 sets per large body parts and 1 set for smaller parts. Last set is to failure and follows up with drop sets. Out of the gym in 1 hour or less, what a refreshing experience!
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gavinkalaher7314
I noticed an immediate improvement in results after dropping my sets on back from approx 20 sets total, to 12 sets total. I just do 4 exercises now, 3 sets of each: close grip pulldowns, single arm lat pulldown, bent over BB row, and Iso-lateral row. That's it.
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I noticed an immediate improvement in results after dropping my sets on back from approx 20 sets total, to 12 sets total. I just do 4 exercises now, 3 sets of each: close grip pulldowns, single arm lat pulldown, bent over BB row, and Iso-lateral row. That's it.
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JackShepN7
Sure. Just train like an animal after 40 my dinosaurs. Your ligaments, tendons and CNS will say wow what a brave dino gym rat shit. Good luck busted old trash. Especially without TRT.
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Sure. Just train like an animal after 40 my dinosaurs. Your ligaments, tendons and CNS will say wow what a brave dino gym rat shit. Good luck busted old trash. Especially without TRT.
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hathlete4ever916
I've been doing this type of training for the past 4-5 months and I absolutely love the results I've been getting, plus my training regimens with these are more sustainable.
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I've been doing this type of training for the past 4-5 months and I absolutely love the results I've been getting, plus my training regimens with these are more sustainable.
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TheUrbanEpicure
2: 21 We know at this point that you have nothing new to tell us, that every video is essentially the same, but now you're even re-using graphs! Come on Alain, make an effort
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2: 21 We know at this point that you have nothing new to tell us, that every video is essentially the same, but now you're even re-using graphs! Come on Alain, make an effort
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Ladon-f7c
I do 5 sets of everything just low volume and very intense with slow controls at 43 it works down 75lbs didn't think I had to lose this much weight to see my abs being 6'4.
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I do 5 sets of everything just low volume and very intense with slow controls at 43 it works down 75lbs didn't think I had to lose this much weight to see my abs being 6'4.
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Paul-in-Viet-Nam
Thank you for another video. When doing reps to failure, is 'failure' loss of perfect form or an inability to do another rep even with bad form
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Thank you for another video. When doing reps to failure, is 'failure' loss of perfect form or an inability to do another rep even with bad form
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ShallWeFitness
Got your book on pre-order - patiently waiting for Sept. 1! Haven’t gotten into the pre-order bonuses yet but might take a peek today.
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Got your book on pre-order - patiently waiting for Sept. 1! Haven’t gotten into the pre-order bonuses yet but might take a peek today.
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alainmattard6876
You forgot to mention supplements like whey isolate and creatine which are important to increase muscle mass and facilitate recovery.
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You forgot to mention supplements like whey isolate and creatine which are important to increase muscle mass and facilitate recovery.
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luissandovaljr
Does this approach work for full-body workouts three times a week or only for workout splits that focus on specific muscle groups
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Does this approach work for full-body workouts three times a week or only for workout splits that focus on specific muscle groups
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