Stop Doing '3 Sets of 12' To Build Muscle (I'M BEGGING YOU!)

Stop Doing "3 Sets of 12" To Build Muscle (I'M BEGGING YOU!)

Are you still doing “3 sets of 12” and wondering why you’re not growing? 😩 In this video, I’m breaking down the biggest myth in muscle-building — and why it’s time to stop treating your workouts like a checklist. If you’re stuck in a plateau or not seeing the gains you want, this is the wake-up call you need.

❌ Why “3 Sets of 12” Is Holding You Back: The truth behind why this classic formula fails to deliver real muscle growth.

⏱️ The Importance of Time Under Tension: Why slow, controlled reps beat fast counting every time when it comes to hypertrophy.

🔁 The Problem with Reps & Sets: How focusing too much on numbers kills intensity and leads to lazy lifting.

🧠 What to Do Instead: Smarter training strategies that prioritize effort, tempo, and tension over outdated routines.

🏋️‍♂️ How to Maximize Muscle Growth: Tips for using different rep ranges, adjusting volume, and pushing to near-failure the right way.

The goal is not to finish the set — it’s to make every rep count. 💪 If you want real results, it’s time to throw out the “3x12 rule” and train with intention and intensity.

All images, logos, and brand names in this video are used under the Fair Use doctrine, as outlined in Section 107 of the Copyright Act 1976, for educational and review purposes such as criticism, commentary, news reporting, teaching, and research.

[MasonClark]

The whole point of keeping track of your set and rep numbers is for tracking progress for progressive overload over time. No one is arguing that 3x12s are optimal for muscle growth.

[antdt]

Compound movements - Slightly more than heavy - 6-8 reps for strength...
Isolation movements - 10-12 or 12-15 reps depending on exercise...
When increasing weight....Once you hit this reps with good form, increase the weight a little bit...Hit 3 for 6-8 or 12-15...Done?...Then increase weight
All controlled movements some with 2 seconds pause...
Worked good for me till now

[merelyachineseman]

then the problem is not 3x12, it's lack of proper training

[UltimateDestructionn]

If you have an exercise that you
1. Control the negative
2. Do between 6 - 10 reps with moderate to high intensity (rep range for time constraint)
3. Have the target muscle stretched well (assuming it isn't hurting or under any pain/soreness before)
then it's a good one!

(Great video btw, keep it up! 🔥🔥)

[funstuff]

never heard the eccentric phase being called the abnormal phase before and i think theres something to be said for doing "half reps" aka lengthened partials, but otherwise great stuff, complacency is the enemy of gains. as arnold says, you gotta shock your muscles :)

[catalin]

I still do the 3x12 sets but i do them slowly with correct form and an extra drop set until failure and again at the last rep i keep the muscle in tension for 8-10 seconds, is that good?

[JimmyPage]

It’s not truth. Sorry. The most important is to increase work done on training. Whenever you gonna increase number of sets, reps or weight, you will reach failure and then you know is time for deload training, this is time to recover without getting out of stimulation.

Secondly, I would say doing different number of sets and reps during your training is best. Each range of reps have some benefits for our muscles and nervous system.

That’s not a hate.

[eliastherealest]

You stop count you keep training thill you feel real pain ok you only needs to count when you do 1 side workout so you do the same on the other side but if you do like 2 hands pushups then no count is needed only if you do 1 hand push up so you do 10 on the left and 10 on the right its just an example so that the other side is not bigger but same but for me its best to train all side at the same side counting things makes me feel more to stop and give up then doing it without counting it its like you count for having fun you would be stopped then when you dont count when you have fun its just a example haha but i wish you all good luck ❤🎉

[osmial]

Ever since i joined the gym i never counted reps i just stop when that muscle group feels like it's close to failure now you don't have to follow it but seriously for me this worked wonders
Sometimes it can be 7 reps sometimes 14 sometimes 18 sometimes 20 it totally depends on the way your body reacts let's say
You're doing incline db press but after 5 reps you start feeling weight on one of your shoulders so just stop doing that ok you gonna make it worse

[kitfuzzywhiskers]

Your thumbnail gives me the ick my guy.