Volume Basics 5-3-100 Muscle Mass Building Workout

 

At Home FULL BODY Barbell Workout! (INSANE METABOLISM BOOSTER!)

Video taken from the channel: ScottHermanFitness


 

High-Volume Chest Workout | Osamoje Imoohi

Video taken from the channel: Bodybuilding.com


 

Scott Herman’s High Volume Muscle Building Lower Workout

Video taken from the channel: Muscle & Strength


 

How To Gain Weight And Build Muscle | THENX

Video taken from the channel: THENX


 

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

Video taken from the channel: Jeff Nippard


 

How Many Reps to Build Muscle (BODYWEIGHT EXERCISES!)

Video taken from the channel: ATHLEAN-X™


 

The PERFECT Total Body Workout (Sets and Reps Included)

Video taken from the channel: ATHLEAN-X™


5 3 100 Workout to Build Muscle. Here are the workout mechanics. Each workout will consist of a barbell and dumbbell exercise, followed by 100 reps of bodyweight work. Exercise #1 5 sets x 10 reps (Barbell or dumbbell) Exercise #2 3 sets x 15 reps (Barbell or dumbbell) Exercise #3 100.

Hypertrophy, a.k.a. building muscle, making gains, getting swole, is a goal for a significant portion of the gym-going crowd. Countless programs have been developed over the decades specifically created with the intent of building muscle. workouts. • If combining body parts creates time constraints, cut from the middle of the workouts. Leave the first and last movements intact. Perform ab routines of your choice. •The sets and reps don’t include warm-up sets.

Perform as many as you need, but never take your warm-ups near muscle. Training volume is the number of sets and reps you do in a given workout. The more exercises you do for a body part, and the more sets you do of a given exercise, the greater your training volume.

The basics of building muscle mass; Workout 3: Legs. Your volume is increasing with legs. Many neglect their legs, or at best they don’t train them as hard as their upper body.

Don’t make that mistake. You’ll start with heavy squats but after that, it’s all about volume. A typical 5 x 5 workout schedule is 3 days week (preferably a day of rest between workouts) Basic 5 x 5 Workout. Below is a basic 5 x 5 workout. There are only 2 workouts, and you’ll be doing the same workout every other workout.

So you’ll see Workout A and Workout. 15-30 reps for each small muscle group per workout, with about 2 workouts for each muscle group per week. With a workout schedule that trains each muscle group about twice per week, you would need to divide that weekly volume range by about 2 and split it up evenly over your 2 (or so) weekly workouts for each muscle. The pump you get from a solid high-volume workout is unparalleled.

Your muscles get so engorged with blood that you feel like your skin will burst. Hell yes. The mechanism by which volume-based muscle growth occurs is thought to be down to metabolic stress. This is a trigger for muscle growth and an increase in muscle cell volume. Building an impressive physique not only grants external benefits such as strength, power, and an aesthetically pleasing structure.

It also provides many internal benefits: confidence, increased self. The 5-day split, as suggested by its name, is a split routine that calls for 5 workout sessions per week. It’s a great routine for building muscle because it targets each muscle group really well.

The pectoral muscle.

List of related literature:

Part 3 provides the fundamentals for optimal strength and physique training, from training frequency (how often you work out) and set and repetition or rep schemes (how many times your perform the exercise) to creating realistic goals and expectations, as well as dietary guidelines.

“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

These components will be united in this book to provide simple exercises that encourage overall muscular growth.

“The Kinesthetic Classroom: Teaching and Learning Through Movement” by Traci Lengel, Michael S. Kuczala, Mike Kuczala, Regional Training Center
from The Kinesthetic Classroom: Teaching and Learning Through Movement
by Traci Lengel, Michael S. Kuczala, et. al.
SAGE Publications, 2010

Split routine, three to five exercises per muscle group (four to five sets of 10 to 12 repetitions) using a 5to 6-day per-week regimen.

“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

The program should incorporate exercises for all the major muscle groups (four to five exercises each for upper and lower body muscle groups).

“Women and Sport: Interdisciplinary Perspectives” by D. M. Costa, D. Margaret Costa, Sharon Ruth Guthrie
from Women and Sport: Interdisciplinary Perspectives
by D. M. Costa, D. Margaret Costa, Sharon Ruth Guthrie
Human Kinetics, 1994

Here, I’ll simply note that it involves shifting around between three set­and­rep configurations for the major exercises: five sets of five reps, three sets of fifteen, four sets of ten.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

The exercises in phase three are very simple, but by introducing the DTP, you’ll place a distinct stress on your muscles that will push them to produce previously unimaginable results—yes, you’re going to want to show off a bit.

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

Greater relative 4-day split-body routine, working each increases in quadriceps of the major muscle groups with mulmuscle thickness favoring the tiple exercises in a session at 7RM to highest volume condition.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Therefore it is often very effective to start with a programme for these four muscle groups, starting with 5 repetitions for 1 week and increasing by 5 repetitions each week to a maximum of 30 repetitions before adding resistance (weights).

“Hypermobility, Fibromyalgia and Chronic Pain E-Book” by Alan J Hakim, Rosemary J. Keer, Rodney Grahame
from Hypermobility, Fibromyalgia and Chronic Pain E-Book
by Alan J Hakim, Rosemary J. Keer, Rodney Grahame
Elsevier Health Sciences, 2010

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Perform one set of 8–10 repetitions for each major muscle group 2–3 times/week with a day of rest between each workout.

“Essentials of Cardiopulmonary Physical Therapy E-Book” by Ellen Hillegass, H. Steven Sadowsky
from Essentials of Cardiopulmonary Physical Therapy E-Book
by Ellen Hillegass, H. Steven Sadowsky
Elsevier Health Sciences, 2010

Alexia Lewis RD

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

[email protected]

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134 comments

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  • I GOT 2KG OF LEAN MUSCLE MASS IN ONE MONTH!!! I simply visited website called Next Level Diet and they provided me with diet plan, training plan along with amazing fitness and nutrition tips. Believe me, it’s just amazing!!! #*Next Level Diet*

  • I am 53 years old and weigh 220. Right now I do 10 sets of 20 push ups and rest a minute between sets. I do push ups one day, chin ups the next day doing 10 sets of 10, squats the next doing 10 sets of 20 and take a day off and start over. Should I keep doing what I’m doing or do this program? My age makes it harder to recover but I’m building decent muscle mass. What do you all think?

  • 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’m doing this workout plan for 1 month now. I now have gradually fixed my posture and made some progression.

    Today there was this 40 year old guy who said that he never saw the exercise that I was doing (Overhead Farmer’s Carry 11:21 ) in his 24 years of weight lifting ( he was decently muscular but a leg skipper ). He asked me out of curiosity what I was doing and which benefits it had. I told him that I had this from a Youtuber named athlean x…. As I said Youtuber he immediately smiled and said that he doesn’t like Youtubers and probably didn’t want to hear my arguments why athlean x is just not like every other fitness Youtuber out there. He asked me questions about situations if the dumbbells are going to fall to my back or if I stumble, what I’m going to do to prevent these when doing this exercise ( It’s not like that every other dumbbell or barbell exercise has such risks and do not let the weight control you:D ). He also thought that I was doing the exercise wrong, even that he never has seen this exercise:D…

    This guy also said, that Youtubers are the ones who always swear by doing deadlifts…. And when he does deadlifts then it would hurt his back… with the reason that everybody’s body is different and deadlifts are not for him…..

    Yeah…whatever, just wanted to share this story and also thank Jeff for his knowledge and the free content he provides us! Thanks Jeff:)
    I have slight shoulder impingement due to bad posture while sitting 12 hours in front of PC every day. Jeffs videos helped me removing the pain within 2 weeks and also improve my posture.

  • Professional athletes from Olympic lifters to cyclists will train twice a day, arnie trained twice a day, actors looking to “bulk up” or “shred” for a movie will do the same. They’ll hit 40 sets per body part per week easily.

  • I workout at my home, I only have pairs of Dumbbells, can I replace the barbell with dumbbells for the squat and deadlift and all other exercises require barbell?

  • No one puts barbell curls in their programs. Should we not be doing barbell curls? Are some of these other exercises training the biceps or is it overlooked?

  • Does Custokebon Secrets (do a search on google) help me lost a lot of weight? I notice many people keep on talking about this popular weight loss methods.

  • Hello, Regarding squat, deadlift, and benz exercises, are there no warm-up sets before the main work set? Are there not a number of repetitions with a gradual increase in work weights in these exercises? I ask because I know the strength training where you also work in reps of 5 times 3. But there you do it with sets of warm-ups and a gradual increase in work weights.

  • This might sound dumb, but I feel weird doing hip thrusts. EVERY girl in my gym does them, but I’ve never seen a guy do them. Anyone else have the same problem lol?

  • When you use the barbell do you change the weight between each reps? Like Workout A: Squats first 10kg x5, next 15kg x5, next 20kg x5 or 15kg x5 for each reps?

  • While you CAN get a good overall PUMP doing bodyweight exercises, the ONLY way you will build muscle is by creating PROGRESSIVE OVERLOAD. Unfortunately bodyweight CANNOT provide the overload your muscles need in order to grow. You will not be able to get BIG. Now if you want to be incredibly lean & cut you can achieve that look, but putting on size can ONLY be accomplished through PROGRESSIVE OVERLOAD. Period!!!

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself

  • Jeff, I was 150 lbs @5’6”, lost weight to 130lbs with good diet and exercise.
    I notice when I do planks that my skin in the belly area dangles down and is not tight.
    How long until this tightens up? Or does it not?
    Lost weight over 2 month period

  • I want to train like this but I was thinking about adding vertical/horizontal pushing and pulling Does this look good workout A squat 3 sets OHP 3 sets pull-ups 3 sets barbell hip thrust 3 sets one arm Dumbell bench and barbell rows three sets for both 2 sets of corrective and 1 set of uneven farmers carry to work my abs more WORKOUT B deadlifts 3 sets push press for power 3 sets chin ups 3 sets reverse barbell lunge 3 sets bench 3 sets inverted row 3 sets overhead uneven carry for more core work and my 2 sets of face pulls I mean correctives PLEASE ANSWER saying if you think this would work

  • Gym opens up tomorrow for the first time since March! Only for 2hrs tho so I need full body workouts to get full use of those 2 hours��hella hyped! Fuck corona!

  • How often do I have to do it. Did it for the first time today and I died. I’m 16. And I really wanna get bigger muscles. I want to get more muscular and stronger. But how often do I have to do this. Once a week? Twice a week? EVERYDAY? What would u recomend Chris?

  • 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.

  • Hi Jeff

    I tried this work out today was my third day, and I pulled my upper hamstring of left leg. Earlier on two occassions I did this after 20 min of walk at home program but today I tried this after doing 6 suryanamaskar. Any tip how to rehab those and what exersises can I try with one bad leg

  • Something I was wondering about in this whole discussion.. What about intensity? 10 weekly sets at max effort will wreck you way more than say 30 sets at something like 10 reps @60% 1RM? I would say the number of sets is not super important as long as you apply the principle of progressive overload, thereby upping your total training volume on a long term basis, through more reps and more weight for example, instead of going off of an arbitrary number of sets and not progressing at all/less.

    To have a specific example:
    30 sets/week/body part produce more gains than 10 sets/week/body part. But I only do maybe 12 reps @50% 1RM. My Volume, if measured by tonnage, so pure numbers, is immense. But the quality, if you will, the effort I exert is very low. So low in fact, that I would argue it is not enough to drive long term progress. Now, of course you can just up the weight progressively and then hit your ceiling whilst crushing yourself with volume. I don’t think that that would be an adequate way of looking at programming volume. Instead of having a fixed number of sets or a fixed workload to progress off of, I would promote multiple arrangements of intensity/sets/reps to provide new training stimuli for long term muscle and strength gains, say a high intensity low volume strentgh focused block followed by a high volume low intensity block. This could also prevent possible staleness in the gym which might follow 30 weekly sets of a certain body part.

    What are your thoughts?

  • DO MUSCLES THAT ONLY ASSIST IN LIFTS (like the triceps in a bench press or the biceps in the row) COUNT AS WORKING VOLUME TOWARDS THAT MUSCLE SOMEONE ANSWER ME FFS

  • Do you have any specific tips and tricks for women over fifty? I’m Not a beginner, but my body is behaving strange and I wan’t to take back the control.

  • I could hardly do 5 but today I did 25 in just a week of workout
    My imaginations is turning into reality I wish same scenario will happen to you according to your goals.
    Have a good one

  • Jeff!!!
    Thank you sooooo much!
    I have 4 torn discs (L1, L2, L4, and L5) and L3 touching nerve. Has limited my workouts and caused some imbalances.
    Between physio and your help, I am able to live with less pain and be more cognizant of what and how to fix myself.
    Much appreciated. You make the world a better place.

  • A better way to work your abs would be to use uneven weights on the farmers carry he has a video about that it’s name is something like best core exercise 9 out of 10 miss

  • If I have some knee pain problem, can I do the reverse lunges rather then the 3 direction lunges? Or there’s another options? Thank you

  • Hi Jeff,
    The reason I’ve turned so many people to your channel is not only your knowledge but your PHD in Physical Therapy. I am a 62 year old retired police officer who has always tried to stay in shape. Today I’m still 5’11” and a much softer 222lbs. I would love to see 195-200lbs.
    Since 1985, I’ve had some limitations from a drunk driving head on crash I suffered while enroute to a call. By 2005, I was diagnosed with spinal stenosis from my neck to my lumbar. I am fused from C3-C7 with laminectomy surgeries T11-12, L3,4,5 plus an Achilles surgery and a right knee replacement for good measure. I have a home gym very similar to your gym and have been following you for at least 3 years. I have tried to do chins or pull-ups with help from a band but then suffer from pain in my neck the next couple days restricting my movements. I have tried to get on at Athlean X’s website but have not been able to get in touch with a human yet.
    Is there anyway, I could have someone call me or reach me?
    Thank you,
    CJO

  • So the first time I did this routine, I misunderstood the reps on the lunges and did 7 SETS on accident and would not walk right for like 3 days. Bout killed me hahaha

  • Anyone wondering where we can incorporate some more triceps volume here? I would want to add maybe some supplemental stuff on a day 4 like Sunday

  • Good to see that you adjusted your opinion. You were completely speaking against yourself in the ab science video where you told that 36 sets per week was OK, and then previous video you said this was way too much. ����

  • I’m 54 years old. You assessment of 20 set limit fits me perfectly. I’m starting to get injuries in quit a few areas. Need to pull back a bit. The idea of body part rotation makes a lot of seance to me. I’m sure the younger you are the more flexibility you will have with these number.

  • Wouldn’t you be doing Deadlifts 2 times a week every second week? Isn’t that to taxing on the nervous system to do them more than once a week??

  • A martial teacher i trained with one told me this about push ups and sit ups.

    Start trying for 25. If you can make 25, try for 50. Of you can make 50, try 75. If you can do 1000; gues what; try 1250.

    His idea is reach your limit. Break it. And repeat. He always said; if you havent failed, you havent gotten anywhere.

  • I skipped around in the video just to make sure there was a face pull…..Thank God it was there. Otherwise I would not have seen this video from start till end.

  • I can do 500 push ups, but they wouldn’t be ten sets of 50. My first set might be 60, after that my efforts eventually might decline to 15. What then? Am I doing too many reps?

  • When he says your best set to failure… And then he says 50…. Does he mean like, in the whole day right? And… 500, is referred to your lifetime goal…. Right?

  • 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…

  • I think it’s all relative….. if you’re doing high volume training and are fully recovering before hitting that muscle again as well as having your caloric intake and your macros on point then technically, the more sets you can do for that body part the more progress you’re going to see….but then the argument comes in that as humans you have limits on how quick your body will recover and so then you have to ask yourself, How far am I really pushing myself on each set? I think the mistake will be if people take this advise and focus on numbers of sets instead of the quality of each of those sets….from personal experience, the most important factors are form, time under tension and progressive overload as well and changing intensity and exercises to keep shocking the muscles….although if you’re talking about people who cycle…well they probably can push a lot more sets per body part each week ��‍♀️

  • I have always linked word ‘diet’ with starvation, until I discoverd website *Next Level Diet*. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • Does anyone know why The Core isn’t included in this perfect workout? I also wonder when and where would you program full body movements like Thrusters or Clean and press?

  • I can only do 30 in my first rep and then 15 and then 10…. I wish to at least be able to do 350 pushups until my Quarantine ends…. fingers crossed (y)

  • It sure is a challenge, but will lead more to endurance increase than muscle growth. Also if you jump in it right in the middle and go for 7x or 10x, you are asking for tendonitis. I prefer to put some weight in my backpack and do less, say no more than 15 in a set.

  • I’m a bit confused. If I do pushups to failure, let’s say I made 10. How am I supposed to do 5x that amount? Even with a 90 second pause, I will completely fail at the end of the second or third set ��. After all, it is to failure the first set ��. Not sure how it’s possible to do 10x. If someone can 10x, isn’t the first set not enough then?

  • I’m a newbie lifter and I’m a bit confused. At what intensity are those 10-20 sets done? Are all the 10-20 sets done to failure? I’m honestly confused, some people say always train to failure each, some say dont. How will I know how many sets I do are considered effective for stimulating muscle growth?

  • Hi.. so what about if i do 6 types of push up 3-5 set and 8-12 reb? 30-60 sec rest?
    and do the set use resistand pands to make it hard ( i do first set only use pody. the second set i use lite band. thesrd set i use medium resistance band ) and advancesd to have resistand band. even the push up i will advanced after i feel my body ready..
    thanks

  • I used to do 500-600 pushups in a session. Nobody believes me. I used to do 10 or 20, make a tally mark, take a 30 seconds break,, etc repeat. I still have my old book where I logged them. It sounds crazy but it’s possible

  • What is the best way to lost tons of weight? I read lots of good opinions on the net about how Custokebon Secrets can help you lost tons of weight. Has any one tried using this popular fat burn method?

  • if you do your first set full how the hell you will do it 5 or 7 times? bs we train too and that doesnt go like this if you are “clean”.. if i can make 7 or 10 sets of 50 then the first set will be 80-100+….or you mean in 24 hours

  • 50?!….I’m doing 3 sets of 10 per day. Bumping up to 15. That’s almost 50.
    No joke. When I started out I couldn’t do 1 push up. I just started doing inclines off the side of the couch. ��
    I was so happy when I could do 10 REAL push ups.

  • I wanted to make this video addressing some of the criticism I got on my volume recommendations and figured that, rather than dig into the research myself as I’ve done in previous Science Explained videos, I would let some of the researchers themselves have their say. I personally loved making this style of video and it’s something I’d like to continue in the future.

    Hopefully in future episodes we’ll be able to dig more into the data itself (perhaps a Volume Science Explained Part 2?) for those of you who like that extra layer of depth. Anyway, hope you enjoy and as always, I appreciate any and all feedback. Peace!

  • 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

  • What would be a good schedule for this? How many days a week followed by how many weeks before changing it up. I really want to drop some weight been struggling to drop weight and been watching what I eat 6’2 265lbs work two jobs and walk an average of 25000 steps a day between the two.

  • Well this is a great video to show off how fit these guys are but the warm up would kill me. Nice ego trip I guess but a bit useless for anyone trying to get, this is for the superfit only

  • 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.

  • Used to workout 36 sets per week. 5+ hours of working out a day cuz I have all the time in the world. Imma decrease now haha thank you

  • When you say 10 sets per body part, are you referring to the bicep, for instance, or 10 for the long head and 10 for the short head?

  • Is it unhealthy to use that 10x guide for bodyweight exercises like push ups? I keep reading stuff online that says doing too many reps is bad on your joints

  • Jeff i have a question, maybe its already too late to ask, but anyway, the thing is that u separate the bench press & overhead press, why don’t you just put them together?

  • 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.

  • But okay at a certain point training pushups to such high reps is training for endurance not muscle growth, you need progressive overload not higher reps, preferably I keep my reps lower but increase the overload.

  • 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!

  • I do 32 sets chest and bakc… 32 sets bi and tris. And 40 sets shoulders a week.. �� threat results honestly. 5 days a week. 6’1. 215 lbs

  • 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

  • My cooworker laughed when I told them I was going to reduce weight with just implementing Custokebon Secrets, but after I showed these people unbelivable effects after I used it they are begging me to share with them about it. Of course I won’t let them know the details about this diet plan, haha

  • 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

  • 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.

  • 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.

  • It’s entirely possible that 3 sets is far from optimal.

    I’ve done some digging, and as far as I can tell, all the studies use 3 sets:

    https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/

    They vary the weight, they vary the reps, they vary how many times a week. But they never vary the sets, it’s always 3. Except one study that tried 4 sets of 5-7 vs. 2 sets of 10 to 14, and got comparable results from both:

    https://journals.lww.com/nsca-jscr/Fulltext/2018/06000/The_Effects_of_Moderate_Versus_High_Load.4.aspx

    See? I gave my sources. It’s not that hard.

  • Anyone doing more than 20 sets a week per body part is training soft, avoiding multi joint exercises, and/or is enhanced. Could be all three. If you’re doing 20 hard all out sets perfect technique and taking some to failure. Doing more seems ridiculous and unnecessary. I’d rather have shoulders when I’m older than gain an extra pound over 6 months people are so vein they lift to look good and forget it’s about health and longevity. Before anyone says anything I’m 11 percent and built and I eat delicious food or I’d be 9 it’s not a jealously thing. I legit think these people are functionally mentally ill to risk hurting their one body they get just to look a certain way.

  • Try doing more than 10sets per muscle group within an hour. You can’t do it. If you’re doing just just one body part per day maybe but you can’t do more if like me you do upper lower split over Monday to Friday it’s impossible. 3 to 4 sets per muscle group per session 3 times a week is the only way to get training in under an hour or you go over and get fatigued

  • What if my chest/tri calisthenic routine is 5sets of 12-25 reps for 7 different exercises. I think that usely get over 700 rep. does that still count for beast mode.
    Is rounds of a group better for weight loss compared doing sets and reps one exercise at a time.

  • I wish I looked like a normal person (which I do��) but weigh more than a house just because it would be cool to look fit but weigh tons because no one can mess with you

  • You made a video that was bro bro science soon after another review comes out contradicting everything you said and you mad a video that contradicts everything you said lol wow man just goes to show no one knows what they are talking about

  • 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…..

  • Can someone tell me that how do u define a “muscle group” For example, like are the whole chest a muscle group or upper or lower chest as a individual muscle group ?

  • So I can do 30 reps in one set, but by the 28th rep, I’m shaking. If I do this 5 times, can I span it throughout the whole day, or do I just do it during my workout time? Cause if that’s the case, i can only probably do 40-45 reps in 15 -20 min. Not much, however, I only way 148 lbs..

  • How do you count sets per muscle group when it comes to compound lifts? I.e., does a set of Bench Press count as 1 set for chest and 1 for triceps, or does it only count for chest?

  • 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?

  • 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 Jeff. Thank you for the great Video!
    I am wondering about the number of sets per muscle group. We end up doing 9 sets for push and 9 for Pull at the end of the week. Isn’t the minimum 12 sets/muscle group/week advised?

  • 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

  • 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’d say 12 to 18 sets per week is the sweet spot. I do 3 days on one day off 9 sets per body part. If I need an extra day off I take it. If I feel tired, I’ll cut down my sets that workout. Very Instinctual.

  • Hi Jeff,

    I follow you and DR Mike pretty closely but also Matt Jensen (was Dallas Mcarver’s coach before he died)

    Haven’t heard you drop a podcast in awhile.
    You might not follow him but Matt is a Really respected Bodybuilding coach and has an app I subscribe to.

    He just posted a video talking about his views on volume and he feels that beginners actually need the most volume in order to teach movement patterns before advancing and there is a linear relationship drop off of volume as you advance in skill and increase intensity. He cites Dorian Yates as an example.

    This on is own sounds reasonable but is counter to doctor mike’s process that as your tolerance to fatigue increases that double progression in Sets and or weight is required to continue to grow. Mike has commented previously that Dorian could have possibly been better with more volume.

    Would be an awesome roundtable discussion, particularly if you could get Mike, Matt and maybe Chad Wesley Smith on the podcast.

  • Does rep range not come into this at all? My mate does sets of 6 8, and I do 8 12. So if he was to do 10 sets of 6, 60 reps, and obviously 10 sets of 8 is 80. But if I do 7 sets of 12 then I’ve already done more. Or someone that does sets of 5, 15 sets is 75 reps per week, but 10 sets of 8 is 80 reps per week. This sets per week thing just seems flawed to me, or am I missing something?

  • I can do it,but after that who go to work for me…I’m not a coach and I don’t work in the office,3 set of this routine if I understood well

  • Guys, I’m super confused. Can someone help me? So, let’s say you’re doing squats 3 sets of 12 reps. Would that count as one set, or three whole sets towards the 20 sets per week? …

  • 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

  • Never really understood how they count the sets though. Like if I bench press, does the sets count towards my triceps, chest and shoulders, or only chest? Like let’s say I’ve done 4 sets of bench press. Now does that mean that I just hit my chest for 4 sets, or that I have hit my chest, shoulder and triceps for 4 sets each meaning that I shouldn’t do more than 16 sets more on each of these muscles?

  • Hey Jef, I started lifting 4 weeks ago. I’m 15 and I recently found out that if you haven’t hit the growth spurt yet (wich I haven’t), you can’t really gain a lot or any muscle (I did gain a bit of muscle but I think it isn’t going to be more). What are you’re best recommendations of what exercises or workout I can do? Should I perhaps do 2 times full body workout and the rest of the week cardio?

  • 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

  • I feel like if your in a surplus. The volume would be completely linear. Anyone disagree? I don’t think there’s a cap to muscle you can put on per week if your in a surplus. Someone please respond.

  • Just do 16 sets per muscle group a week and focus on a strong mind muscle connection instead of ego lifting. Leave about 1-2 reps in the tank each set and you’ll see extreme muscle gains and strength.

  • Great video ��
    Does yelling while lifting help?
    The Sound That Will Make You 7 Percent Stronger. Here’s something to shout about: A quick yell or grunt before an exercise may increase strength, according to researchers from Iowa State University.

  • Hey Jeff, big fan here. I wanted to ask whats the benefite of the extra rest day at the end of the week (sunday)? Is it not gonna be better if i workout lets say ” monday wednesday friday sunday” and next week “tuesday thursday saturday” then repeat from monday? That way my body will have the perfect rest time and i get 2-3 workouts extra at the end of the month.

  • What do you think of counting warm up sets. For example Barbell Shoulder Press: 5 sets 20/15/12/10/8 and increasing the weight at each set, and the reps are at around the area of failure. 2 of those sets are at 20 and 15 reps but those aren’t at failure they are just “warm up” sets. What do you think?

  • 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…

  • My opinion after watching hours of videos on mountaindog1, Chris Jones, Nick Wright, Jeff Nippard, Dr. Greg (yelling at me), Matt Ogus, Brandon Campbell, Eric Helms, Christian Guzman, Paul Revelia, Omarlusf, PictureFit, & Jeff Cavalier (tell me how I’ve been lifting wrong for years). This is what I’ve come up with: General Guideline: based on a 12 week period:

    Wks 1-4 (10-16) sets
    Wks 5-8 (16-24) sets
    Wks 9-12 (24-32) sets

    Side note: Nobody fucking knows. If you’re doing Chris Jones crazy high volume program and you can’t recover properly, get some more sleep or just take away a few sets, then get back on the horse. Everyone is different with different work schedules. It’s Trial and ERORR!

    I’m not a doctor.

  • I have better things to do than to spend hours and hours and hours at the gym. If you can’t reach hypertrophy in 80-100 reps, you’re not training hard enough.

  • But what if you do compound exercises, i mean if you do bench press you will also use the triceps, shoulder press too. And if you add 1 to 2 isolation exercises for triceps then you will easily do more than 20+ sets per week

  • Depends what you’re actually training for. For lean body building you want to do more sets and for strength training is usually less but with heavy intensity. People worry about injuries but Ronnie C. and Arnold didn’t know about soft weights. They only went heavy and hard. People nowadays don’t think about old school training. Old school training would definitely get you stronger! But yes there’s risk just like there is tomorrow.

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  • My routine is actually 140 pushups of 5 different styles, 4 exercise for abs Russian twists 50, leg raises 40, in and out 30, sit ups 40. It also includes lateral raises of two sets, shoulder and side exercises, hand stand, handstand pushup and last but not least 40 pullups of 3 styles, hanging leg raises, hanging knee raises, and hanging hold ( one arm).
    I increase the training volume with progressive overload as I do not have access to gym. Will I be able to build muscle in 3 months?

  • 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

  • I have a question so is the volume for the shoulders for the whole shoulder or what like I hit 28 sets per week for shoulders but I hit 12 sets per shoulder deltoid?

  • July 6 2020
    Im 18 years old I’ll be 19 in august 4 I weigh 198 pounds rn ill come back in a month to compare my results, I hope I at least loose some fat ��

  • Brilliant video to keep on track for beginners as in eating right for your goals, literally my 2 favourite people! Very humble, very knowledgeable and do everything with perfection! Always following your routines, only just started really, hope I get as good one day��

  • I’m 15 6’3 and weigh 192 pounds with a fast metabolism. Will I get fat if I comfortably eat 5000+ calories a day while working out?

  • Chris’s body looks amazing but just because of his tattoos he doesn’t look more shredded
    On the contrary that guy who dont have tattoos looks more shredded!

  • Guys, build muscle does not have to be difficult (I used to feel it did). I’ll give you some advice right now. Look for a diet plan called Custokebon Secrets. Seriously, that diet plan has transformed my life. I probably should not even be mentioning it because I do not want a bunch of other guys out there running the same “game” but whatever, I’m in a great mood today so I’ll share the wealth haha.

  • I looked this up because I noticed that a lot of calisthenic athletes gain a lot of strength and muscle but their weight stays pretty much the same

  • Athlean you challenge me I did it all 501 wall puch ups my arms and chest thank you for your tip any one can do this like athlean said challenge your self I’m 13

  • Hey Jeff, I just wanted to ask a couple issues before picking a program. #1 I am 64 years old/young, I recently lost 20# using the intermittent diet. I went from 205# down to 185.6# with 20 fastings and a 4-hour window. I am trying to improve digestive issues and have improved to an incredible degree. I’m in pretty good shape other than PTSD and injuries sustained in the military, neck, both shoulders, and lower back. I can do 21 push-ups with some degree of pain and only because of my injuries, which leads me to #2 I have both shoulder rotator cuffs torn with impingement issues but I can take the pain, I ain’t no cry baby!! I am looking to strengthen my shoulders and have been in some therapy for all injuries. Which program would you recommend?

  • Wow this works great. I did 20 wide push ups yesterday and went for 200, (about 15 sets 8-15 reps) i am absolutely jacked and sore this morning. Nice

  • Been following and enjoying your videos and got the app. I’m very on board with the advice you give, but one thing stood out to me. The bit about testosterone. I do not want testosterone, lol. Where does this info come from so I can learn more?

  • Does Custokebon Secrets (search on google) help me lost tons of fat? I see lots of people keep on talking about this popular weight loss method.

  • God I thought U were going to just roll all the way through that 100:()

    At home all I’ve got is push up bars & these work well just legs out doing small pushes. I cant even do a 100 right now.

  • Thank you for this ���� I usually only have time to train 3 times a week and I’ve started to look into full body workouts. This video really got me excited to try it out and see if it works for me!

  • When considering eating healthy, you have to try not to fall victim to modern fad diet plans. Extreme diets undoubtedly are a threat for your health, especially ones that seriously restrict your every day nutritional intake. Many of these fad diets work for a short period of time and then the benefits decrease after a while. You should check out Custokebon Secrets on the google search engine as it is not just another fad diet where you starve yourself.

  • Hypertrophy is not a requirement for gaining muscle. It IS gaining muscle. And progressive overload is one of the components of hypertrophy (gaining muscle)

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  • What are some ways to lost lots of fat? I read many good opinions on the net about how Custokebon Secrets will help you lost tons of fat. Has any one tried this popular fat burn secrets?

  • 1:37 Completely wrong! A High Bar Squat takes load of the glutes and hamstrings and puts it even more to your Quads. Why is it that I always detect major bullshit when Scott Herman is speaking on this channel?

  • Hi please I have started the gym about 3 months and my goal I’d to have a big chest but whatever I do I dosent work could you please tell me what to do

  • How would you define “body part”?
    Are calves a “body part”, for example, so I should train them with a minimum of 10 sets per week?

  • Anybody have any suggestions I’m not getting stronger can’t get past 2 plates. I do 3 sets of 2 plates then 4 of 1 plates. But that’s my max

  • What a Lovely day Is Chest Day ��! Its 7am and I can’t wait for it to Enjoy ��. My Routine chest day is almost the same as this but today Im gonna try exactly this one������������Thanks BB

  • This Is Excellent..
    Today’s Challenge.
    Simple as well as complete as a Routine.
    Covers a LOT of Ground I or we may have been over before. I like it combines Bar, Dumb, Cables, and Bodyweight.
    Starts at TOP and Goes DOWN (lower)

    Nice Job

  • It’s really weird, ever since I started hitting the gym I have no problem seeing a 5-minute long video of a buff dude just straight up working out…no homo though

  • How much weight should I start off with sv only been working out for a week so a would like to know how long i will start to see a difference if i stick to this workout buddy cause it looks the part so can u let me no no much weight to start with please and stick to that weight for 1sr month then miby go up to 30 kilo and so on should this work for me m8??

  • “at home”, basickly you are in a home GYM……, i wanted to know barbell exercises without the benchies or the barbell holders but thx anyway:).

  • I did this at my weight and wasn’t sore I did this in like 40 mins the my shoulder and triceps I couldn’t pick anything up but wasn’t sore the next day

  • After you accumulate 20 sets per body part, probably one good strategy would be to intensify your training methods instead of doing more volume. Mechanical tension is the main factor in hypertrophy, plus you save time and are in a better position to gain strength.

  • Would you recommend doing this work out 3 times a week? Looking for a 3 day a week full body work out routine! Thanks in advance!