SETS in 1 minute (Everything you need to know)

Everything you need to know about... SETS 💬

How many sets should you ACTUALLY do?

📝 Recent studies showed that 4-10 sets per muscle group a week is the OPTIMAL amount...

But I think people get too obsessed over the studies and finding the most optimal workout possible. Every individual is different and what could be optimal for one person, may not be optimal for you.

✅ I would say anywhere between 4-15 sets is fine - it's not something to stress so much about. Anymore than that is very situational, and I think it's more likely to be junk volume and you're probably just not training hard enough.

To make things easy, here's what I loosely follow:

👉🏼 For highly fatiguing exercises like hack squats, incline press, or stiff leg deadlifts: 1-2 sets.
If you're able to take yourself to TRUE failure, then I would do 1, but I admit I'm a little bitch. I train hard, but I still can't take myself to TRUE TRUE failure, so I do 2 because I just don't push myself hard enough. And because of that, I still do around 10-15 sets for some of my muscle groups.

👉🏼 For any other exercise that doesn't make me feel like my brain is going to explode: 2-3 sets
It's much easier to take these to failure but sometimes 2 just doesn't feel enough for me, and sometimes I do enough to not want to do a third set - it just depends on the exercise.

A lot of it comes down to how hard you really train and your personal training experience. You should be training hard enough that you DON'T want to do any extra sets. And if you're a baby like me, then you can add some additional sets, but you should still be trying to train to or as close to failure as possible.

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[l_eel_em]

Everything you need to know about... SETS 💬

How many sets should you ACTUALLY do?

📝 Recent studies showed that 4-10 sets per muscle group a week is the OPTIMAL amount...

But I think people get too obsessed over the studies and finding the most optimal workout possible. Every individual is different and what could be optimal for one person, may not be optimal for you.

✅ I would say anywhere between 4-15 sets is fine - it's not something to stress so much about. Anymore than that is very situational, and I think it's more likely to be junk volume and you're probably just not training hard enough.

To make things easy, here's what I loosely follow:

👉🏼 For highly fatiguing exercises like hack squats, incline press, or stiff leg deadlifts: 1-2 sets.
If you're able to take yourself to TRUE failure, then I would do 1, but I admit I'm a little bitch. I train hard, but I still can't take myself to TRUE TRUE failure, so I do 2 because I just don't push myself hard enough. And because of that, I still do around 10-15 sets for some of my muscle groups.

👉🏼 For any other exercise that doesn't make me feel like my brain is going to explode: 2-3 sets
It's much easier to take these to failure but sometimes 2 just doesn't feel enough for me, and sometimes I do enough to not want to do a third set - it just depends on the exercise.

A lot of it comes down to how hard you really train and your personal training experience. You should be training hard enough that you DON'T want to do any extra sets. And if you're a baby like me, then you can add some additional sets, but you should still be trying to train to or as close to failure as possible.

[orangepie]

As a 5'6 manlet myself my appreciation for you is indescribable

[tomjames]

Used to try and hit the same types of sets for my heavy compounds that I did for my smaller muscle groups.

My leg days would be twice as long as a normal day because I’d have to take a break to stop from throwing up.

[Classicalliberal]

In many studies when people stop training other parts of their bodies and just focus on one part, they can get additional muscle growth from up to 50 sets per week. But when you train your whole body hard then systemic fatigue would bring the optimal amount down a lot

[coldshadedyt]

if i get ten more like i will skip leg day

[ditditlord]

chris beardsley says 1-3 sets per muscle group every 48 hours

[ivythewlis]

Your videos are always so helpful thanks man

[seanworld]

I did not hear anything but that last scream 😂

[pranavarvind]

Where does the 4-10 figure being optimal come from? 4 is the minimum dose, but we have strong evidence for up to 20 still being optimal.

There are studies showing even more sets producing gains, but that's assuming high specialisation for a single muscle group.

[bellamybomb]

Everyone always recommends 3 sets per exercise, even on those big compound movements. I used to do this but as I got more advanced in my lifting journey, it became a lot harder to hit 3 sets especially as you get stronger and are able to handle more weight. It’s just that much more tiring. If I’m truly pushing myself on all my sets, at least within 1-2 RIR, I find that it’s impossible to do a third set without feeling super gassed. So I’ve reduced my workload for most of my larger exercises to 2 sets and am still seeing pretty decent gains. 3 sets per exercise for EVERY exercise at 0-1 RIR is impossible unless you’re only doing like 4-5 exercises per workout

[jonjon]

Thankyou pliz make more educational video like this

[danielbernal]

I think anyone who says they train like a little bitch and have been in the gym for a while legitimately train the hardest. They know what TRUE failure is. Not like the gym bros who go “yeah bro I train super hard”

[osmial]

Same i just do this and when im like yeah im in the best form then I'll go for 15 sets a session
3 sets is enough for me most of the time but some exercises like Preacher curls and Bulgarian squats i only do 2 sets cuz they hurt like hell

[noremorse]

Does that include warm up ? . I find 4 to be best for me

[ajacobs]

I have a question about the hack squat. Each time I do it, it really hurts my shoulders. I use a towel, but I still end up getting bruises from it. Is that normal?

[fuevue]

The Natty King. Thank you for you service

[andrewpayne]

So 8 weekly sets for chest will be enough ? 4 sets of incline bench on my first upper body day, then 4 sets of Pec deck machine on the second upper body day ? I've been doing 3 sets of each of a total of 6 weekly sets but wasn't sure if that was enough for chest so I only just started adding an extra set to each..

[thedarkwolf]

I started about 6 months ago and my main question is how do I know if I have pushed myself this workout to my limit there are some times where I do a workout and I don't feel too fatigued after abd sometimes I do and an hour after I feel pretty okay after the workout what is the best gauge ps I try to take all my workouts to failure

[jonaharcher]

I’ve never understood - if I’m doing 3 sets, am I meant to take every set to near failure? Or just the final set?

[ANTIMANNER_GAMING]

Hey Lee. YouTube algorithm brought me back here. Seems like your imaginary GF was true all along