How to Determine Optimal Number of Sets and Reps

Ben Pakulski explains how to determine the best number of sets and reps for
optimal muscle growth.
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[serban]

people are afraid of going back to 0, which I have done for chest, I thought I have bad genetics, but in reality I was using my front delts and triceps, that's why my chest never grew..I started with 10 sets of dumbbell press to learn what Ben's talking about and in one month where I have learnt how to pin my shoulder blades back and keep them there and some other tweaks, I am now doing 3 sets and I'm actually bigger and stronger, I like to call them "newbie gains" because I never actually trained my chest so hard, front delts/triceps always in the way :D

[kamadevsonamuthu]

The guru of execution.... Love the content... His philosophy has Changed my life

[sotku]

Hi Ben! I'm from Finland and I'm a huge fan. In this video your point is so true. Past two-three years I have watched your videos and done exactly what you said in this video. Done thousand of reps, stopped the rep and felt the muscle and contraction. Thanx for all the videos!

[cseiden]

Dude you're the smartest in the game and break everything down to make perfect sense. 👍

[MeZoRH]

Recently switched from low bar squats to high bar squat and combined all the volume broken down into 2 days a week. 10 sets of high bar 1 day and another 10 sets another day. Result: Quads blew up, no more back pain, movement took a while to adjust but feels so much smoother. When I do have squats or leg press I feel it because my execution is perfect.

[neelakshyasinharoy]

Wow just wow. Probably single best piece of advice I have ever come across in all these years

[danieldawes]

Ben i wish you were around 20 years ago the best advice no doubt.

[xPULPxVELVETx]

Absolutely love this, my workouts are based around this type of mindset and my workouts have never been better

[shelleywallace]

Im going to try drawing the lines for every exercise I do and I may just sign up for this whole No better knowledge out there for sure.

[drfitness]

Thats a gangsta answer man! BPAK knows his stuff

[gagandeepsingh]

Wow... this is experience... love n respect from India

[TheCompton]

I subbed after watching ONE vid. I love his vids.

[kennyvesey]

Hey Ben, absolutely love the content. I wanted to know, for someone who is just starting out, should the 1 exercise picked for each muscle target the short, mid, or long range (assuming my learning curve with regard to execution is the same for every exercise)? Would greatly appreciate a response, thanks.

[altide]

What if the exercise I execute really well is an isolation exercise?

[icemanaxs]

And here I thought the number of sets & reps required were determined to a large part by volume. And as per the Wernborn review the recommended volume was: 40 - 70 Reps/ Muscle / session

[fitnesssolutions]

In agreement. How can I count reps without knowing what I am working.

[parkla]

Your science, and advice sounds so on point, and I am sure it is. But unfortunately every time i go to the gym i still see the big guys are the ones doing all the "wrong" stuff. And you got big before you came up with all this stuff. I am just saying it makes it hard to buy if you struggle to get big, and then see others pass you by...

[dolarrius]

All that bro knowledge but none results hahahah