Just How Much Weight Training Do You Want


5 Principles of Strength Training

Video taken from the channel: STRENGTH CAMP


Can You Still Work Out When You Have Tennis Elbow?

Video taken from the channel: Tennis Elbow Classroom


The 3 Methods of Strength Training You Need to Know!

Video taken from the channel: Wenning Strength


Strength Training Explained: How Much Strength Training do I need? Strength Training for Beginners

Video taken from the channel: Christian Bosse


“How Much Strength Training Do I Need?”

Video taken from the channel: Women’s Strength Nation


Strength Training for Beginners

Video taken from the channel: DoctorOz


How Much Training Volume Do You Really Need? (Science Explained)

Video taken from the channel: Jeff Nippard

Not all experts agree that strength training only once a week is sufficient, however. “Strength training twice per week is perfect, but once is a waste of time,” Boyle says. “Sure, you can potentially gain strength on one workout a week, but you would continually be sore. Not all experts agree that strength training only once a week is sufficient, however. “Strength training twice per week is perfect, but once is a waste of time,” Boyle says. “Sure, you can potentially gain strength on one workout a week, but you would continually be sore. At Women’s Health, #WHStrong isn’t just a hashtag.It’s a reminder to never underestimate your strength—mental or physical. Research shows we might need a bit of an assist on the latter. A new.

You don’t get out of breath after you do it, but you do need to really psych yourself up mentally in preparation for a high intensity lift. Since intensity is the most important variable when it comes to strength improvements (but not muscle mass improvements), the higher the intensity, the less strength training you should do. How Much Strength Training Do You Really Need to Lose Weight? Starting a diet sounds like the most exhausting thing in the world, but it does not have to be that way. If you plan it properly, a diet will change your life forever and transform you into a healthier, leaner and happier person. Zero exercise is not enough.

Going for a walk every day is probably a good thing. And if you’re training for a marathon, you’ll be on your feet for a couple hours of hard workouts every week. 15 Benefits of Strength Training That Have Nothing to Do With How You Look.

20/8/2020 0 Comments As a movement teacher of over a decade, I am a strong believer in the benefits of moving our bodies in ways that enhance our joy, health, and overall quality of life. Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn.

For people training for marathons or triathlons, adding anaerobic (strength) training two times per week helps the body handle the repetitive stress of. But how much do you need in order to maximize muscle-protein synthesis? Experts have long believed that body weight dictates intake, but.

List of related literature:

Several studies show that doing one set per muscle builds just as much strength as doing three sets per muscle, at least for the first three or four months of training.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Because it is recommended that people perform at least one set of 8 to 12 repetitions of 8 to 10 strength training exercises for 2 to 3 days per week (ACSM, 2006), it is appropriate for you to consider whether this is a realistic goal for your patient/client.

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

After six to twelve months of training the total body two to three times a week consistently, the strength and development of the muscles will have improved considerably and the muscles will need more work (volume and resistance) in order to progress further.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

age should work the major muscle groups 2 to 3 days a week using 8 to 10 separate exercises with loads that allow 8 to 12 repetitions to the point of volitional fatigue (those older than 50 years are advised to perform with weight loads that allow 10 to 15 repetitions).

“Sports Science Handbook: I-Z” by Simon P. R. Jenkins
from Sports Science Handbook: I-Z
by Simon P. R. Jenkins
Multi-Science, 2005

For instance, if you can lift weights three days per week and are more interested in developing your upper body than your lower body, it doesn’t make sense to do three whole-body workouts per week.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

• At least 2 days of strength training per week should be included.

“Physical Therapy of the Shoulder E-Book” by Robert A. Donatelli
from Physical Therapy of the Shoulder E-Book
by Robert A. Donatelli
Elsevier Health Sciences, 2011

For instance, you can learn lifting techniques and keep fine-tuning your skill by using objects that are quite light, until it becomes obvious that you need heavier loads to develop more strength and power.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Put simply, many lack the knowledge and experience to understand strength training.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Heavy weight, a moderate number of repetitions (three to five), and multiple sets are more effective in adding muscle weight (mass).

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Very helpful information confirming my points of vew to this case.
    You mentioned three reasons but still left one out, which in my case i faced it in two times. 4 years ago I hit my right elbow’s outer bone to a wall in two consecutive occasions and I ended up having tennis elbow for the next 3 years!! I tried so many things to heal it but nothing seems to work out, until a year ago I woke up in the morning and all of a sudden the pain was gone and it was gone for good!! My happiness did not take so long as 7 months ago I hit my left elbow bone somewhere and here it goes again! I am back to you tube to try and understand more about what is going on. (no where i hear or read tennis ellbow can be a result of a hit) why is that? I thought it might be something else then a tennis elbow but all the symptoms resembles just that. I wonder if you can give me a hint which can help me in my sitiuation? Any help is welcome. Thank you in front and greetings.

  • I have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #NextLevelDiet.P

  • How are you controlling for intensity? I mean 20-30 of 3reps with 90% or your 1RM is far different than sets sets or 10 at 70% of the 1RM.
    Without this info these studies are pretty much meaningless.

  • My elbow felt fine until I tried barbell curls rather than my usual ez bar and dumbbell bicep curls. I did 3 or 4 sets of barbell curls and had tennis elbow the next day. It felt better with a few days of no lifting, I went to the gym and really made it angry with me. I feel like the extreme supination from the barbell is to much stress on the elbow, I should have stuck with the ez bar.
    I’ve already had arthroscopic surgery on the other elbow and am not very interested in going threw another 2 years of agony.

  • Working a muscle group once a week and just sleeping like a bear is apparently overlooked by everyone. You build muscle when you rest, not when you lift. Get your sleep right, get your macros right and see how much harder you can go in the gym. 20 sets to failure is just feeling like a good workout.

  • mass index 165-180 #s WELL any bigger is considered to be Obese, becuse fat is also gained with muscle unless you use drugs for anyone passed 25 years old

  • hello sir,
    i am suffering from tennis elbow for last eight years. first i didnt know when i tennis elbow occured. i used to play cricket due to which i had tennis elbow. i remember very well one day we were playing after the training and trying to throw the ball from one end to another end of the ground. and i injured my elbow on that day. after that day i started to feel pain. whenever i throw the ball i used to feel pain and uncomfortable but i used to neglect it because i thought its just a pain. one day i visited the doctor and he told me i am suffering from tennis elbow. since then i could not do heavy works if i do i feel my elbow painful andi dont like it. it was ok and my pain was gone but now after i started to do gym and i did little wrist exercise i has the elbow pain back and its been two months i suffering. i am fedup with tennis elbow and want to cure it permanently. please help me if you can?? please advice me something…

  • if u have any chance of seeing this, how about a 40+ male been training on/off for 20 yrs and just wants to look good, have enough muscle for longevity should we be talking about volume still? I don’t tolerate much volume these days as my recovery is shot, thanks!

  • An interesting approach not thought of it in terms of F=ma before.
    I started shadow boxing with 30-40oz weighted gloves instead of just empty hands and my speed and power shot up. Where sparring partners slowed down with reduced power when they swapped their 12oz bag gloves for 18oz sparring gloves, my hands suddenly felt much lighter with loads more power

  • This cardio business is going to raise the cars all cortisol which raises stress of raises anxiety which reduces healing and this is why I got into weights in the first place and then it was weights that got me the tennis elbow cuz going to heavy with the curls so if or once I heal I’m definitely going lower weight going slower and focus on time under tension and building tendons strength

  • isnt this bs? theres a study that shows that 3×10 vs 7×3 produces the same hypertrophy and the group that did 7×3 got greater strength gains. And for naturals theres plenty studies out there showing that muscle growth is correlated with strength gains

  • After watching your principles of Strength and Principles of Muscle Building… I’m a bit confused about which one I should be going after lol… I’m skinny and weak and been hitting the weights a few times a week for a few weeks now.. and of course eating a ton

  • So could I get get big more now and down the line do more cns focus once i reach a level I am happy with? Will it be worse than the other way around.

  • What if you’re a rotary engine though LOL
    I feel like skeletal structure, joint health, and ligament strength are also major factors in strength potential. Personal I don’t really give a [email protected] about pounds or kilos. A care about the relationship between the mass lifted and the mass of the lifter. Snatching double body weight is elite shit regardless if your a 55kg lifter or a 109kg lifter.

  • I’ve been pressing 80KG one time for the past like 8 months or so and I can’t go higher it seems.. my weight is around 80KG too.. I’m improving in other muscle groups but my chest is lacking gains..

  • Best explanation of training successful methods I have ever seen, great analogy with engines. Now I just need a V-10 turbo, supercharged Viper.

  • Biggest confusion for me is what volume per muscle means. I mean how in the hell can someone do 30 sets for triceps? but if i do 30 sets of dips in a week i would still split it between triceps and chest and anterior delts? That isn’t very clear

  • Wen you people take steroids you grow on anything but for natural people like me i need alot to grow exp 1 workout 17 set chest 12 tricep twice a week everyone says im overtraining bla bla yet i have rarely seen 20.5 inch arms naturally im 20% bf too so

  • does that mean 20 set for 1 group of muscle or for just 1 exercise. right?
    so for example if i work on my chest.
    i would not want to do more than 20 set of all chest’s exercise?

  • Hey! It has been almost two years and mine is still not going away. I have severe tennis and golfers elbow in both arms, I need some closure about being able to go to the gym even if that is 5 years down the line. Thanks!

  • No one seems to factor in intensity when looking at a low volume program… if u r lifting with dorian yates intensity, ur NOT GOING TO BE ABLE to do any more than that…

  • Hello im 6’2 335 lbs used to be 400. I started my fitness journey during the quarantine and wanted to know how can i be that v8 super charger. Im naturally a big guy just need to get toned and fit. Would appreciate the advice and support

  • I think there is a greater increase in muscle hyperthropy from 10 to 20 set then what you re showing in your graph.
    I can explain why, but let me say this, I trained 34 set of biceps a week for 1-2 years and that was my strongest bodypart in proportion of the others.

  • Jeff I agree with your sets and volume training. The point of deminishing returns do arrive past 20 sets per week! I personnel try for 8-10 sets! For muscle building specifically I have a traing block consisting of 5×20 4×25 4×30 4×35 at 65-75 percent ROM! Usually 4-8 weeks followed by GVT for 4-8 weeks at 10×10! Rest periods are topics for bebate!

  • Increases in volume here are discussed without any reference to intensity which also matters. Not sure about the intensity of 20+ sets in a week…..

  • For my bigger muscle group I do 15-18 sets per week for smaller 10-12 sets per week and by looking at this video it’s sweet spot for me…

  • Like many comments below, I am impressed with your willingness to consider new data and revise your opinion if necessary. It enhances your credibility.

  • I feel like if I do low reps and high weight I don’t feel my muscles working at all. Should they be sore if I do, let’s say, 5 sets 5 reps each? I’m trying to cut my body fat right now so I’m looking into doing strength training but my muscles only feel sore if I haven’t trained for a week or two. If I go to gym consistently my muscles don’t feel tense or sore the next day at all. I do drink 8:1:1 BCAAs during my workouts.

  • G gone the whole iterate to reiterate. Kellerman maxed G a betterment. Imma sell some viscerals.. steven aaay. Distilled water to pick up ions of acidity from your mouth teeth to rinse stench and of keeping a healthy enamel. The alchohol kills too much pro bacteria that reforms regularly. to keep a fight with faithful mandate, bacteria always gets used to medication to need new and stronger cures as the more promulgating. So, just stay rentenses from needing just means u in disorder of the continuation. Do i be of the smallest template of reform or just get a strength of a strain i can’t curw.

  • Hmm. Heard this said before however nothing I seem to do changed anything! I started with 6 sets squat and 6 sets Romanian dead lift as an example for legs. Twice a week that’s 12 sets per muscle or 24 working sets per week body part. Have seen no increase in size from when I was only doing 12 working sets per week! And I increased my intake of food which just went to my stomach size increasing. I’m lifting what I can to 10 reps to. Have given up trying to grow my legs nothing works. All this stuff is BS unless you’re jacked up on drugs

  • Hi, i got my tenniselbow from lifting weight it doesn’t hurt that much but its sometimes annoying anyway can still go to the gym and lift weights(light weights and skip some elbow damaging exercises) or rest for 2 weeks and than proceed further with lifting. Please reply fast

  • Ok im seriously confused,does jeff mean a minimum of 10 sets in a week per entire workout or in a specific exercise? Like can you do 4 sets of concentration curls, 4 sets of incline DB curls and 4 sets of DB hammer curls in a workout and you can do it 3 times a week for a total of 36 sets, or can you only do 4 sets one day and repeat in 3 times to reach 12 sets per week? Any explanation would be very appreciated

  • I love this video. I think that volume is highly subjective depending on one’s genetics and body type. For myself, if I go over 20 sets a week, my joints hate me and i feel over-trained. Great video.

  • Elliot. I ha e been watching some videos of strengthening my mind and your on it. I really admire and appreciate your motivation. You inspire me. Thank you brother. Going to keep honing my skills and be a member of strength training too. Love ya man. God bless you

  • Hi, awesome video, super informative/ Quick question to ask; I injured myself I guess by trying many times to do handstand and I started feeling pain on my elbow. After doing exercises to decrease pain, got worse and I got a cortizone shot. It helped for 6 months. Pain came back, I wonder if u suggest plasma treatment before doing surgery? the cortizone shot made my bone thinner and weaker, the doctor stated not a good idea to get another cortizone shot. I would be very much appreciated to hear back from u, thanks

  • Does it mean that if i have 1 body part per day split vs push pull legs/abs i need to do half the sets in the latter because of double frequency

  • I might sound stupid but I am not the best in english and stuff. Am I right that volume means how many reps you do? Please answer someone that knows

  • @Tennis Elbow Classroom  Thanks for the video and great info. So i wanted to ask you question to see what your point of view was. I am 27 year old male who is a highly active athlete who plays golf and weight lifts and would not give that up for the anything. I had elbow pain for about a year and then decided to get my surgery. I felt it was the best decision because I could not live without my active life style. I had surgery on 03/14/2014 to repair a small tear I had on my tendon. The recovery has been steady but kinda slow. It has gotten better however it been 10 months now and I able to play golf but every time I play the pain reoccurs(about 5 on 1-10) and i’m concerned because i thought i would be good by now. So my question to you is should i stop playing ( the patience would kill me), is their anything I could do better? I was thinking about getting “Thera-band” i’v read positive feedback on it. Any information would be greatly appreciated. Thank you

  • What are we refering to as a body part? Is back a body part or are we talking 10-20 sets for lats, 10-20 sets for traps etc im miles behind if its the latter

  • I havent worked out in 2 months and my physique is better than this so called trainer he dont even got shoulder muscles and where the lats at. Looks like a water bottle and I ain’t even tryna be mean

  • What about strength training then once you hit your body be giving out with heavy shit. Start drop sets and try doing about 5 to 12 reps. Sometimes even more. Will that help with strength AND muscle. Yay or nay?

  • Great advice, It’s just a weird feeling resting for so long but it has to be done. Resting for a long time in a commercial gym, is a psychological test you need to be able to say “fuck what any body thinks” it’s the same when you go to the opposite side of the spectrum and you do very short rests in say like a high intensity circuit only this time the demon you face is the fact that you look weak.

    Most of the battle is myself and my own ego that’s how I feel, unless I truly leave my ego at the door I can’t incorporate and work these principles.

    To me the battle is myself not just my body and effort to put into the training, that’s the easy bit. The hardest part is letting go and becoming one with yourself accepting yourself and looking your demon straight in the eye and saying fuck you I got this.

    “Evil looked down on the samurai and said ‘you will not survive the storm’ the samurai whispered ‘I am the storm!

  • I always thought the bigger your muscles the stronger you are ����‍♂️ little did I know I’m out here doing it wrong I just workout at my own pace and do as many as I can I don’t worry about being explosive on my movements I just worry about getting my sets done.

  • There is an upper limit for each muscle per session and you can retrain that muscle to that limit during the same week as soon as it recovers

  • my T.E. is from agressively cutting down small trees with my sawzall. The vibration from the small machine triggered the pain in my elbow.

  • You cannot speak about volume without addressing intensity. I do less than 5 sets per week per body part but they are high intensity. I am continuing to make gains in size and strength.

  • Best example: Jeff Cavaliere. He only weighs 160 lbs, but he is able to deadlift 500lbs for reps.
    And bench 315 lbs pinchpress for reps.
    The guy is freakishly strong. Best lifting advice ever.

  • Hey sir i have a question. Im doing office job and it has been 15 months with tennis elbow. I just got ESWT and bandage therapy until today. Today doctor tried neural therapy. I hope it helps but i have a question. If i quit my office job and start to use my elbow and hands more, does it help me? (btw i was doing gym after office job before tennis elbow injury)

  • Please if you can reply and help me out this would be great, I’ve been training for my first powerlifting meet. I’ve been training more than 8 to 9 months, I’ve recently being doing a low bar squat where the bar is positioned between my traps and my rear delts. With that I have my grip width on the bar some what from medium to long for keeping that shelf and tightness in my back to stabilize the bar on my back. Months ago I went to the doctor with the same prolem and now since it was healed up I got back into it going back up in weight and what I’ve been usually doing for my work sets. Is there anyway I can manage and lessen to nearly eliminate or to at least minimize pain?

  • In my case I have found that the more I use my elbow it doesn’t hurt as much, but as soon as I sit back and relax in my chair I noticed that it starts to so-called stove up, so light duty work is a must in rehabilitating my tennis elbow..