There is no optimal. You have falled into the micromanaging rabbit hole. There are people who train minimalistic 1-3x a week and get incredible results and there are people who train 6-7 times a week and get incredible results. Both had bad success with opposite methods but found what worked for them and what they could stick to for the next 10+ years.
Rep ranges, exercise selection, weight etc. has almost zero impact in the grand scheme of things. Phil Heath won Mr. Olympia using only machines while others say free weights are superior and that you need to lift heavy (roidtroony or not). Workout until your muscles are sore (they need to have a reason to grow, if you just go through the motion its not enough) and eat enough protein and repeat for 5-10 years while staying consistent. That's it. Depending on genetics your results may vary. Simple as.
Yes, 10-20 hard sets per muscle group per week. Ideally between at least 2-3 sessions. Number of weekly sets is determined by, intensity, rep range, and recovery and training age. If you can recover, then your free to do more. Optimal is a range, not a specific number.
Basically, you should do the minimum volume that allows you to make progress on a weekly basis.
3x10 is fine for beginners because you don’t need much.
10-20 sets is a recommendation that you can try once you’re stuck at the same weight and reps for over a month. Take breaks from high volume occasionally to resensitize yourself to volume.
>Hey, should I do 1 set per week or 10? >Just lift bro. >But surely there must be a correct way to lift? After all, we all know that there are many wrong ways to lift shown in YouTube videos. >It doesn’t matter if you do it right or not, just lift. >Ok, bosu ball squats for 100 reps it is.
Here, let me buy you a pack of gum and I'll show you how to chew it. Are you able to wipe your own arse or do you have a minder who looks after you?
>wanting to learn more is bad
There is nothing wrong with wanting to learn more, there is however, everything wrong with overthinking & over analyzing every detail, instead of sitting around theorising, do shit! Take fricking action! Stop worrying.
Excuse me but do you have a peer reviewed study that 20 year olds on reddit deemed worthy showing that taking action works? I didn't think so. Check mate.
Here, let me buy you a pack of gum and I'll show you how to chew it. Are you able to wipe your own arse or do you have a minder who looks after you?
[...]
There is nothing wrong with wanting to learn more, there is however, everything wrong with overthinking & over analyzing every detail, instead of sitting around theorising, do shit! Take fricking action! Stop worrying.
Ok, but what about us who have been lifting for a while? The ones who can bench 200 lb for 5 reps and squat 285 lb for 5 reps, whose progress is slowing down and stalling. That’s not me, but it’s a lot of the average gym bros when you look around in your gym. They do need routine advice and diet advice and recovery advice to progress.
>wtf is the consensus
it’s in your post, dickhead. hypertrophy is reached by doing 10-20 reps with a weight you can do those reps and get to ‘just before total/true failure’. it’s a range because with progressive overload if you manage to do even 2 more reps next time at the same weight, that’s still progression in volume. if you’re doing 20 reps at a weight and feel like you could do 30 reps, it’s time to up the weight until 15 reps is the maximum you can do. and so on and so on.
to expand on this, 15 isn’t some golden number. it’s my personal “time to up the weight” rep number. so usually i’m doing sets of like 12-15 with my working weight. see what works for you homosexual OP. just lift, take notes, and try harder next time even it it’s just one extra rep per set.
>ffs so is 3x10 good enough for hypertrophy? i’m reading sources that say 10-20 sets per exercise per week is optimal for muscle growth.
It's closer to 20 sets per muscle, which is easy to do with 3x10 if you do more than one lift per muscle, which you should.
Another muh optimizashun thing is to hit the same muscle across two workouts no more than 48 hours apart and then give it time to recover.
What this anon said is pretty much correct
to expand on this, 15 isn’t some golden number. it’s my personal “time to up the weight” rep number. so usually i’m doing sets of like 12-15 with my working weight. see what works for you homosexual OP. just lift, take notes, and try harder next time even it it’s just one extra rep per set.
. The hyper trophy range, and it's a soft range, is like 8 to 20+, but the idea is that you are really close to or failing at the top of your desired rep count.
For example, I really like x10 sets, it feels good for me, so any time I am physically able to reach 12 reps, I up the weight or slow down the eccentric.
Lifting is not rocket surgery, stop listening to basedence lifting youtubers and just make sure you're lifting at least 3 to 4 times a week and that you're progressing.
i like söyence based lifter youtubers (even though 99% of them are fake natties or flat out open about their use) because it’s something to throw on and kinda understand why we should be doing this for hypertrophy, and mostly their nutrition videos are on point. but lifting and fitness in general is something you need to just DO and then experiment with yourself. follow a program, stick with it for well over a month or two and then see how you’re doing. but stick to it and dont jump from like powerlifting to a hypertrophy PPL randomly. being natural means this shit takes time and dedication.
TL;DR - just find a PPL, U/L, Full Body weekly routine and just do it and slowly increment more volume/weight in the 10-20 range. oh and don’t comsume goyslop or alcohol every day and even the most fricked genetic natty can at least look decent compared to the average man.
samegayging again just to say i’m not dunking on roiders or sarmgoblins. if it works for you then do it, just dont assrape your HPTA and get massive depression from the health issues that brings. lift and be safe, homosexuals!
Nice trips. I'd say so. There's likely a positive correlation here. Further, i'd postulate cheek size also has some effect on acoustic variability, amongst loudness, pitch, and presence and duration of intermittent brap instances(single and multiple-- ie. a single noise, vs a repetitive string) Hope this helps brother.
Look at the total number of sets for the muscle group per week. Is 3X10 pullups once a week as your only back training enough? Almost certainly not. Is 3X10 OHP, laterals & reverse flys twice a week enough for shoulders? Yeah it probably is.
I've been making good progress with a minimalist approach. I work in a really physical job though so that probably helps.
6 day PPL, each session has a major compound and two accessories. 3 sets per session of the compound and 2 sets each for accessories. It's what I can manage in my situation and I'm still making the same progress as when I did 5 sets of everything
That's a very stupid question, glad you asked, because you can easily see where you got confused.
It's 10-20 sets per muscle group, not per exercise. 8-12 reps is generally good for hypertrophy 3-5 sets is good, less than 3 doesn't hit hard enough, more than 5 means you would have to do it with less weight. Do it for one exercise, 2 exercise on the same day for the same muscle group.
Let's say you do 3x10 incline bench, 3x10 chest flies on monday, than 3x10 normal bench and 3x10 dips on thursday. You did a total of 12 sets for chest.
3x10 can be good. It all comes down to how intense you are lifting. A lot of people way over volume things because their intensity sucks so they pump around a bunch of light weights. It's really a waste of time.
Just lift.
no
tell me how to optimise
5x5
*bangs gavel*
There is no optimal. You have falled into the micromanaging rabbit hole. There are people who train minimalistic 1-3x a week and get incredible results and there are people who train 6-7 times a week and get incredible results. Both had bad success with opposite methods but found what worked for them and what they could stick to for the next 10+ years.
Rep ranges, exercise selection, weight etc. has almost zero impact in the grand scheme of things. Phil Heath won Mr. Olympia using only machines while others say free weights are superior and that you need to lift heavy (roidtroony or not). Workout until your muscles are sore (they need to have a reason to grow, if you just go through the motion its not enough) and eat enough protein and repeat for 5-10 years while staying consistent. That's it. Depending on genetics your results may vary. Simple as.
You're not good enough to have to worry about optimising anything
>JBU (just be ugly) wins again
attractivebros.. not like this... ugghhh
>Just Be Rich(have a boat)
ftfy
Yes, 10-20 hard sets per muscle group per week. Ideally between at least 2-3 sessions. Number of weekly sets is determined by, intensity, rep range, and recovery and training age. If you can recover, then your free to do more. Optimal is a range, not a specific number.
Goddamn nerds trying to minmax everything.
Basically, you should do the minimum volume that allows you to make progress on a weekly basis.
3x10 is fine for beginners because you don’t need much.
10-20 sets is a recommendation that you can try once you’re stuck at the same weight and reps for over a month. Take breaks from high volume occasionally to resensitize yourself to volume.
>what do I I have to do to look better?
>just lif-
>mathematics?
>no man lift weights an-
>the square root of the compund fraction of.....
>Hey, should I do 1 set per week or 10?
>Just lift bro.
>But surely there must be a correct way to lift? After all, we all know that there are many wrong ways to lift shown in YouTube videos.
>It doesn’t matter if you do it right or not, just lift.
>Ok, bosu ball squats for 100 reps it is.
Read the sticky.
Here, let me buy you a pack of gum and I'll show you how to chew it. Are you able to wipe your own arse or do you have a minder who looks after you?
There is nothing wrong with wanting to learn more, there is however, everything wrong with overthinking & over analyzing every detail, instead of sitting around theorising, do shit! Take fricking action! Stop worrying.
Excuse me but do you have a peer reviewed study that 20 year olds on reddit deemed worthy showing that taking action works? I didn't think so. Check mate.
>wanting to learn more is bad
>wanting to know gym frickery is good
Why not both?
Experience is learning.
Ok, but what about us who have been lifting for a while? The ones who can bench 200 lb for 5 reps and squat 285 lb for 5 reps, whose progress is slowing down and stalling. That’s not me, but it’s a lot of the average gym bros when you look around in your gym. They do need routine advice and diet advice and recovery advice to progress.
>wtf is the consensus
it’s in your post, dickhead. hypertrophy is reached by doing 10-20 reps with a weight you can do those reps and get to ‘just before total/true failure’. it’s a range because with progressive overload if you manage to do even 2 more reps next time at the same weight, that’s still progression in volume. if you’re doing 20 reps at a weight and feel like you could do 30 reps, it’s time to up the weight until 15 reps is the maximum you can do. and so on and so on.
to expand on this, 15 isn’t some golden number. it’s my personal “time to up the weight” rep number. so usually i’m doing sets of like 12-15 with my working weight. see what works for you homosexual OP. just lift, take notes, and try harder next time even it it’s just one extra rep per set.
>ffs so is 3x10 good enough for hypertrophy? i’m reading sources that say 10-20 sets per exercise per week is optimal for muscle growth.
It's closer to 20 sets per muscle, which is easy to do with 3x10 if you do more than one lift per muscle, which you should.
Another muh optimizashun thing is to hit the same muscle across two workouts no more than 48 hours apart and then give it time to recover.
What this anon said is pretty much correct
. The hyper trophy range, and it's a soft range, is like 8 to 20+, but the idea is that you are really close to or failing at the top of your desired rep count.
For example, I really like x10 sets, it feels good for me, so any time I am physically able to reach 12 reps, I up the weight or slow down the eccentric.
Lifting is not rocket surgery, stop listening to basedence lifting youtubers and just make sure you're lifting at least 3 to 4 times a week and that you're progressing.
i like söyence based lifter youtubers (even though 99% of them are fake natties or flat out open about their use) because it’s something to throw on and kinda understand why we should be doing this for hypertrophy, and mostly their nutrition videos are on point. but lifting and fitness in general is something you need to just DO and then experiment with yourself. follow a program, stick with it for well over a month or two and then see how you’re doing. but stick to it and dont jump from like powerlifting to a hypertrophy PPL randomly. being natural means this shit takes time and dedication.
TL;DR - just find a PPL, U/L, Full Body weekly routine and just do it and slowly increment more volume/weight in the 10-20 range. oh and don’t comsume goyslop or alcohol every day and even the most fricked genetic natty can at least look decent compared to the average man.
samegayging again just to say i’m not dunking on roiders or sarmgoblins. if it works for you then do it, just dont assrape your HPTA and get massive depression from the health issues that brings. lift and be safe, homosexuals!
Does asscheek size on a girl correlate with how loud her braps are?
Nice trips. I'd say so. There's likely a positive correlation here. Further, i'd postulate cheek size also has some effect on acoustic variability, amongst loudness, pitch, and presence and duration of intermittent brap instances(single and multiple-- ie. a single noise, vs a repetitive string) Hope this helps brother.
Look at the total number of sets for the muscle group per week. Is 3X10 pullups once a week as your only back training enough? Almost certainly not. Is 3X10 OHP, laterals & reverse flys twice a week enough for shoulders? Yeah it probably is.
This dude is a cross between Andrew Tate and that smug wheelchair gay
If there was a consensus then it would be easy to find the answer.
I've been making good progress with a minimalist approach. I work in a really physical job though so that probably helps.
6 day PPL, each session has a major compound and two accessories. 3 sets per session of the compound and 2 sets each for accessories. It's what I can manage in my situation and I'm still making the same progress as when I did 5 sets of everything
That's a very stupid question, glad you asked, because you can easily see where you got confused.
It's 10-20 sets per muscle group, not per exercise. 8-12 reps is generally good for hypertrophy 3-5 sets is good, less than 3 doesn't hit hard enough, more than 5 means you would have to do it with less weight. Do it for one exercise, 2 exercise on the same day for the same muscle group.
Let's say you do 3x10 incline bench, 3x10 chest flies on monday, than 3x10 normal bench and 3x10 dips on thursday. You did a total of 12 sets for chest.
3x10 can be good. It all comes down to how intense you are lifting. A lot of people way over volume things because their intensity sucks so they pump around a bunch of light weights. It's really a waste of time.
Just do 3-5x4-6 for main exercise and 3-4x8-12 for assistance and 3-4x20-50 for GPP