Try High Sets with Low Reps!

Reverse the order for serious gains

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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[rajeshwaran]

Rack Pull above the knees is the only answer for world peace

[DevilsRejection]

I've been doing eight sets of three reps (on my compound lifts) since October-ish of last year. The Doug Hepburn Method. I've BLOWN UP in size and strength.

[TheSpartanboy]

Gonna do a 50×2 rackpull above the occipital lobe

[hanzok]

Keepin' it short and informative. Great! Thank you.

[bmsjkhb]

50x3 full planche push ups and one arm muscle ups... wait 😅

[TheFXmod]

there is nothing more alpha than benching in Jean's

[ZacharyLaid]

Get all the typical bodybuilding splits and just flip them around.


For example,
3 sets of 10 reps bench
do 10 sets of 3 reps bench


This will make your workouts longer, but you will be strong as an ox and big as a bull.

[shaunzero]

High sets is what defines high volume, regardless of reps done. The only reason most bodybuilders or those looking to focus on hypertrophy use lighter weight is because higher rep ranges are easier to recover from than lower rep ranges and can thus facilitate higher total sets without impeding recovery.

But yeah, provided you are recovering fully between workouts, higher sets + heavier weight will be superior (total sets controlled for) because not only do you get equivalent hypertrophy, but superior strength gains.

Now, if you want to MAXIMIZE muscle growth, you'd want to utilize lighter weight because the amount of total sets you can do and still recover will be higher when using slightly lighter weights than if you did only heavier weight. For example, say you can recover from 10 heavy sets but no more - odds are you could recover from 15+ sets of lighter weight. While set for set you'd build the SAME amount of muscle, the lighter weight allows you to get in more total sets and still recover.

[leonardodavinci]

Excellent info as usual! I've incorporated 10x3 over the last few weeks and I've made real progress in my OHP.

[damianwilson]

This is the method I used to increase my Pullups when I first started doing them. I could only hit one full rom rep then the second and third were trash. So I began only doing singles with about a minute to two minutes rest between reps. I would do 25 total reps and My goal was to decrease rest time between sets each time I did my workout. It worked great to get my Pullup reps up. I now do eight to ten sets of three reps with weighted Pullups. I see consistent progress with this method and have yet to stall out. Great video Alex!

[MrNyxy]

Man this guy is the only guy in the fitness industry keeping it real. His advices are gold, especially for natural lifters. Just apply these principles and you'll grow so fucking much ! You don't need anything else, it's not difficult.

Most people are getting blinded by those fitness douche-tubers and doing bro splits or some bullshit program like that...

[Tadam]

Been starting my workouts with 5x3 heavy compound movements for a while and noticed exactly your point! I love your channel man doing a service 💪🏻

[Enesprays]

doing 7x4 chin ups, weekly increasing sets by one till it is 10x4 and currently at 8x4. when im able to do 10x4 i will add around 3kgs and do 7x4, and i used to use this method with 7x3. Long story short it works. I got my amrap from 6 to 8 :)

[herofitbyadam]

I utilize this technique with all 3 of my main lifts (ie. 10x3, with 1 set being a max rep set at a lower %). I've definitely seen an increase in both size & strength.

[DaLooseGoose]

This is LITERALLY Smolov Jr! Do that shit for bench (originally made for squats, btw, but that's wayyy harder, try it if you hate yourself) and you get mad gains so fast. +15lbs to my bench in 4 weeks. Others have reported 20, 30, even 40lb gains to their bench AND squat doing it LOL



Now since I've shilled for that awesome program, yeah high sets with lower reps WITH a higher weight>>>>low weight for just 3 sets for a bunch of reps. Seriously much better for us powerlifters too

[Shoto]

Jeff cavalier allways says "You can train hard or train long you cant do both" lol hehe

[lauranceboyd]

YES!!! I could not get big for years and then I did this about a year ago and finally gained 40 lbs. had to ramp up the intensity but am now able to squat 350 ATG. Just mix up the volumes and rep schemes every once in a while but use this to get REAL GAINS!!

[mitsay]

Hey Champ, thanks for the advices. Great info. Cheers

[knifetricks]

I do this all the time, combine this with max effort method and your body will feel like titanium

[Swoooooooon]

Been running Tsatsouline's Russian Bear

Awesome way to train