How Many Sets Maximize Growth | Hypertrophy Made Simple #6

What if you do all your reps in one set? AKA giant sets? Does that equate to the same amount of growth? One set of 25-40 for example vs 3 sets of 10-15?

As a beginner I do 9 sets per muscle . So for example on chest I do 3 sets for the upper chest , 3 sets for lower chest , 3 sets for mid chest . And I hit back on chest day 12 sets for back . So that’s 21 total sets for my Monday workout is that too much ?

Phenomenal video. All your content is highly reliable and is full of accurate information and knowledge. I always take your advice and hold it in high regard as it has always worked for me and is super helpful. Thank you so much for that and all the immensely valuable information you share with us. I know I can always rely on all the videos you’ve made and the articles you’ve written. I’m very grateful! Thank you. 🙏💪👍

Mr Hany Rambod training his athletes for 32 sets of Chest. Stupid?

Yeah no watching this made me realize why I didnt make any progress while trying to "Bodybuild" and blamed my genetics, yet the moment I switched to a powerlifting split where I did 5 sets of chest I noticed insane gains within the first month. I was avg like 25-30 sets for chest 2 times a week? INSANITY

Going through the RP back catalogue and it’s a phenomenal amount of free info. This series is delivering all the key points so quickly. Truly amazing work. Thanks Mike. Thanks RP.

12 sets 😳😂😂😂😂😂

Full body workouts Monday, Wednesday Friday one set each muscle group I’ve got 2% body fat and gain 10 pounds of muscle less than two months. Spending 20+ hour at the gym that’s absolutely ridiculous.

Damn no wonder I been overtraining my sessions take almost 3 hours with the cardio

But how many total sets per muscle per Week?? This video is great but Dr is only talking about (per session) and not total weekly sets..

I'm learning a lot from you!

Take away: 15-25 total working sets per workout is usually optimal. The bigger the muscle group, the lower the total number of working sets should be.

How many sets per week per muscle?

Thank you very much for all the free and awesome content. Keep going Mike and greetings from Germany 🇩🇪

Damn i just realized how much volume I was cramming in for over a year… Makes sense why I havent gotten much of anywhere😂

Seriously though what was his intention what did he think was going to happen

I thought I was supposed to do two sets for one muscle group and then rest at least 3 days (but also lots of peds + meth as preworkout)?

So 12 total sets not 12 for a movement (example flat DB press)?

So sets of 5 and at most maybe 25 sets? That’s 5 exercises 😿

I'm currently doing 32 sets and I feel horrible after

Is advance just code for on roids? Because can a natty actually see growth from 12 sets a session? That seems like overkill no? Whatever, what do I know…

Nice and simple, thanks!

What about sets per musclegr. per week? That’s the most important part I feel, and it says «/week» on the thumbnail but didn’t talk about it in this video

I have probably a weird question. A lot of your videos that talk about RIR (Reps In Reserve) you mention doing X amount of Reps to the point where you feel yourself "pushing" or straining on the last few Reps, but basically still knowing if there was a gun to your head you probably could do 1-3 more. Then write down that number as the number of reps for that set; etc.
That makes a lot of sense.

So my kinda weird question is, Since most workouts/programs, whatever usually state something like,
Name of Exercise
4 Sets @ Amt of Weight x 12 Reps where the number of Reps usually stays the same; if using the method you describe for how to tell how many RIR you have means that say on your 1st set you did/do 16 Reps, rest, then on the 2nd Set another 16 Reps, rest (the same length between each set), the 3rd Set only manage 13 Reps, rest, and on the 4th set you only manage 10 Reps: but you are fairly certain that each Set you did as many Reps that you could with good & proper form to leave1-2 RIR, Would there be anything WRONG with doing a workout this way rather than the Standard Typical Same Number Of Reps each set (All other Parameters being Equal)?

I'm asking because at age 63 I often find that my strength & energy will vary and fluctuate quite rapidly between each set where on my 1st set to 1-3 RIR I'll do 12 Reps, rest, but on my next set I only manage 11. Rest then on set 3 I do another 11, rest but on the 4th set only manage 8 Reps. Each set is intense and I feel I gave it everything I could but the rep variance is so yo-yoish especially compared to if I plan to do say 4 Sets with the same weight (BTW I workout at home using a bench and adjustable spin lock style dumbbells) x the same number of Reps each set so I know I'll be able to complete all Reps on the final set, but could likely have done more on the first 2 Sets.

So basically is there anything wrong if using the same weight for each set (since changing the weight between Sets is a PITA and time consuming) if the number of Reps you do for each Set changes? (Including not always being an EVEN number - which for some reason seems to be an unwritten rule/commandment except for certain training techniques such as 5 x 5's etc lol).
I hope I explained my question correctly.
Thanks

I do 5-9 sets per muscle per week. All done to failure aside from bench and squats i leave 1-2 RIR. This works well for me. I am not sure what intensity you guys are training with to do 15-20 sets. I been training 15+ years and I still have not got to that level. Not saying right or wrong just asking.

This is my push day I just don’t know what to take out
Push day incline smith machine guillotine press 8-12 for 3
Low to high chest cable flys machine 8-10x3 hold at the stretch hold in
Incline Dumbbell press 5-12 x3
Chest press machine 8-12 for 3 sets
pec deck chest machine 8-12 for 3 sets
Pec deck rear delts 8-10 for 3 sets
Tricep wire pull down 8-12 for 3 sets
Tricep wire pull down over head 8-12x3
Shoulder press 8-10x3
Single arm cable wire machine lateral raise 8-10 x3
stretch
Dips 8-10 x2
Shoulder press 8-12 x 3

15 total sets for the week?

Great work, Mike

I started doing less volume and made the best gains, 8 sets of assisted pull-ups a week and my
Back has never felt this way.

Advise needed.. I'm doing squats and deadlifts on a Monday which are 3 progressive warm up sets then 7 work sets of 4 to 5 reps. So total work sets is 14 for those two exercises, is this too much? I am 43 and trained for about 12 years.

100*15- 3 sets -4500kg volume
135*6- 3 sets - 2430 kg volume
Which one is better?
For muscle growth

but what about reps!!!!

Does that mean sticking to 3 to 5 exercises for full body per session if it’s best to aim for 15 to 25 total sets per session?

I do around 12-15 sets per muscle per session so around 24-30 sets per week

It’s worked for me I think for the last year

I just prefer doing higher volume per session, feel like I’ve actually done something unlike doing little exercises

Now what about David Goggins sessions? Lol .....just " go to the ff gym!!" 😆

What is with Fullbody days? 25 sets a low

For example for advance lifters do u mean 12 sets of chest in a week?

My back was always my lagging part, so iwould always think iwasnt going hard enough , so super sets drop sets even tri sets too really break it down, didn't work... until idropped the volume , and now it's growing fast ,

Thankyou !!

Im not quite understanding this, these are alot of sets/session. If u go 15sets how many reps per set do you do ? Im trying to figure out how do you even find all the exercises leta say for chest ? I can push it to 6-7sets x10-16 reps. But finding away to do 15sets chest just sounds hard

Can someone tell me how this applies to back muscles? It makes perfect sense for every other muscle but in the back you have so many muscles that dont affect each other. Like should I be classifying lats and traps in the same group or could I say Upper Back is a group, do 10 - 20 sets for those. Lats are its own group, do 10 - 20 sets for those. Lower back is its own group, do 10 - 20 sets for those, or should I put them all together and do say traps and lower on one day and lats on another?

they say that when you know something really really good you can explain it in simple words. This is Dr Mike. Thank you

WHAT IF CHEST ON MON AND CHEST NOT ON THURSDAY BUT FRIDAY? I MEAN IF I AM SORE ON THURSDAY, WHY NOT DO NEXT ON FRIDAY?

When you do rounds of reps, you do till failure for every set? Or do you make sure you reach failure on 3rd set?

Someone has a training plan , im since 1 year ,did it quite 4fun but I felt in love with lifting and would love to try more

What I don’t get from this video is “per session” mean “per week”?

15 to 25 sets per session?! I thought doing 3 was good. 😳

What about for biceps and triceps