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3 Sets Per Exercise Is Killing Your Gains! | HUGE MISTAKE!


Hey, what’s going on Nation? Today I’m going to teach you something That’s going to turn your world upside down in fact the majority of you are probably not gonna like it Because gym culture has warped our mind so much that bad habits have become the standard When it comes to how you build muscle we live in a world where more equals more if we don’t at least touch Every piece of equipment before we leave the gym we feel defeated as if I workout with sub power in some way but guys that couldn’t be further from the truth, and here’s why just like anything else in life such as work school or Relationships you don’t get better and more efficient by bundling as many responsibilities together as Possible you only get better when your energy is focused on a few things at once and the same goes for your workouts when trying To build muscle just because you’re training arms and have a list of 10 exercises for biceps and 10 exercises for triceps with 3 sets per exercise That doesn’t mean you’re going to get faster results That is a total of 30 working sets for a smaller muscle group And I can guarantee the majority of those exercises are fluff exercises, which means that they’re inefficient More doesn’t equal more when it comes to building muscle now. Let me explain There are only so many exercises that are optimal for building muscle for each body pot these are exercises that not only allow you to lift as much weight as possible for reps But they also are able to help you maximize muscle damage for repair and growth some prime examples would be the bench press shoulder press squat deadlift bent over row dips and Barbell bicep curls now if you really think about that Doesn’t it make sense that you should be focusing on those kinds of exercises when you workout I hope so because the majority of you will most likely never need to train with movements that are so specific In terms of what muscles they target for example If you think you’re right biceps peak is slightly bigger than your left And you stop focusing more on exercises that only I get the outer head of your biceps versus maximum overall damage Chances I that you’re going to stunt the overall growth of your biceps in fact 99% of the time if you guys have any sort of muscle imbalances if you were to just continue to focus on movements that allow you to overload with the most weight possible your imbalances would go away and You would get bigger overall now I did say 99% of the time, so what’s the 1%? well the 1% would apply to those of you who are stepping on stage for a Bodybuilding show at that level of competition a slight imbalance could mean the difference between winning and losing And at that point you’ve most likely reached your maximum muscle building potential anyways So spending more time isolating various muscles that need a bit more growth comes with the territory of competing But if you’re not competing and your goal is overall growth you need to focus on maximizing the use of Exercises that will give you the most bang for your buck and not waste your time trying to gain 4 Centimeters on the outside head of your right bicep, so what does the perfect workout look like then for each muscle group well It’s actually much simpler than you think for larger muscle groups like chest back glutes quads hamstrings just pick 3 to 4 exercises for a total of 15 to 20 working sets and that’s plenty and that could mean 5 sets of 3 exercises for chest 6 sets of 3 exercises or 5 sets of 4 exercises at the end of the day It’s up to you, but for me less is more and I would stick with 3 big movements like flat bench and clinal reverse bench and then finish off with heavy dips or dumbbell flyes done for smaller muscle groups like biceps triceps shoulders traps and calves Pick 2 to 3 exercises for 12 to 15 total working sets for example for biceps I would do 6 sets of barbell bicep curls, and then 6 sets of incline dumbbell curls And I would be done Mike if your biceps aren’t toast after doing that Then something’s wrong with your intensity of your lifting guys and this which is this actually leads me to my last point I want to make when you guys start a new exercise Do you ever notice how you really don’t stop feeling it until the end of maybe like your second or third set Even if you do a few warm-up sets your first heavy set feels yeah like okay But it’s definitely not hitting your muscles as hard as your second and third and this is where three sets per Exercises is killing your gains comes from Three sets per exercise is almost like the law of the gym you do three sets and you move on to the next exercise Three more sets and then you move on but no guys stop Thinking like this if you’re training say triceps with heavy dips and by the third set you’re feeling like you just hit Super Saiyan blue Don’t stop doing dips to go do like a tricep kickback or a push down no no no dice You keep your butt on those dips, and you crush two to three more sets with as much weight as possible Eight dip is going to target all three heads of your triceps for muscle growth much better than most other Exercises and that’s just a fact you don’t have to tag it a muscle from a million different angles to get it to grow Also, and this is important guys if by your third fourth fifth or even your six in the last set you have to Decrease the weight, and I will say it again if you have to Decrease the weight as you continue with your sets then do it if Fitness was a video game And you got to the pot where you had to decrease the weight each set then you’ve won the game Your muscles are getting fatigued, which means you are taking advantage of the muscle building mechanisms Which are metabolic stress muscle damage and mechanical tension? Which I do have a video on if you guys want to learn more? And I will link to it down on my pin comment section below and one last thing guys and this is what most of you Will probably have a hard time with because you are used to training say arms with a lot of exercises if you plan your workouts, right Train muscle groups that work together on the same day You will get more out of your movements for example if you are training chest it makes sense to Train triceps the same day after your chest This is because your triceps will already be pre Exhausted and broken down a bit after all the chest movements so when you hit those 2 or 3 triceps Specific exercises it won’t take much time to finish off your triceps and maximise on growth but if Programming is not your specialty You are more than welcome to join my site Muscularstrength.com and try one of my programs and my team and I will help coach you as you make them muscle gains Be sure to smash that like and subscribe button if you enjoyed the video and click that notification Valve so you never miss a new video upload from me Oh, and one last thing guys for all my fellow Dragon Ball Z fans I have been uploading videos like crazy to my other channel oh the hermanatee Covering the new Dragon Ball super episodes as well as dokkan battle And I actually just pulled my first LR, and it was sick Even if you’re not familiar with the game if you just want to see me kind of freak out It’s definitely worth a watch, so I’ll put a link to that video my pin comment below as well and guys as always more good stuff coming soon

Reynold King

100 Replies to “3 Sets Per Exercise Is Killing Your Gains! | HUGE MISTAKE!”

  1. Everything you thought you knew about building muscle is wrong. Get ready to have your mind BLOWN and your workouts become more efficient!
    (6:20)- http://muscularstrength.com/article/Am-I-Not-Growing-Muscle-If-I-Am-Not-Sore
    (7:38)- Gaming Channel – https://www.youtube.com/watch?v=5F6Ukr9gzSw
    12 WEEK PUSH, PULL, LEGS PROGRAM – BUILD MUSCLE & STRENGTH! – http://muscularstrength.com/Push-Pull-Legs

  2. Obviously most IFBB pros will sooooooooo agree ๐Ÿ˜๐Ÿคฃ๐Ÿคฃ๐Ÿ˜…๐Ÿ˜†๐Ÿ˜๐Ÿ˜‚๐Ÿ˜๐Ÿ˜†๐Ÿ˜‚๐Ÿ˜

  3. What make and model pull up station is in the back of your video. Is this a model you would recommend or is there another one out there you prefer?

  4. does this apply to strength training (calisthenics) ? since im not going for muscle fatigue, i take longer rest in between sets so i can perform better rather than go for hypertrophy

  5. are ppl going to listen to someone with no back no traps . skinny shoulders ! Really ! and we'll over training !

  6. Yeah one thing you're not taking into consideration is the boredom factor. Doing the same 3-4 exercises per body part for years on end would get old pretty fast. This minimalist training style is great for beginners working to build a foundation but eventually most ppl are gonna wanna mix it up (and will need to in order to bring up weak points).

  7. Depends on person. I find that 7-10 total sets per body part per week, except legs which I work twice a week, are best for me..

  8. Thanx Scott, you just made my old ass alot happier about lifting! Like i always say, listen to the youngens, its a changed world! โœŒ

  9. Going to try this. I've been doing 3 sets for a long time. And not getting results. Just a question on say a 5 set program with 8-10 reps what's the recommended rest time between sets

  10. Too many sets but not eating enough and sleeping enough to recover is killing your gains. There I fixed it for you.

  11. Watch out so you don't fall into the trap. What Scott says applies to case you exercise the muscle group ONCE per week, this is weekly volume. If you're exercising the muscle group like TWO times per week (PPL, Upper/lower etc…) you're doing like 30-40 sets/muscle/week. Which is too much, it could do more harm than good and you will burn out quickly.

  12. Shut uuuuup. Did you forget muscles is 80% food & rest. An intense fatiguing workout is enough, fuck all these reps & sets argument.

  13. I do 4 sets untill failure with the heaviest weight I can carry. I am actually seeing pretty good progress so far. I can do better I think. Idk

  14. Scotts been around a while. Smart dude. But scott, lose the headset my brother. It adds a douchey look and you aren't a douche.

  15. scott, what is your theory on frequency. I think, training one muscle group once a week will lead to under training. with frequency, done properly, you can only pick two workouts per muscle group, hit it often, and split the 20 sets in two different workouts.

  16. Also, and this is just my opinion from doing natural body building and talking to a lot guys who wrote books since 97, if you do triceps after chest or biceps after back, you really wont be giving it 100% on your tricep and bicep workout. Your tricep and biceps aren't working to there full potential. I get it, they are small muscle groups, but, iMO, you are cutting yourself short by doing triceps on chest day and biceps with back.

  17. Scott Bro I am really A Big fan to your content and your body shape. It's my dream shape bro. I am a skinny dude. So Could you please answery question…. DO YOU INCREASE WEIGHT from SET to SET for Barbell curl as you are doing 6 Sets for it. Plzzzz answer me bro I am pretty confused with the bullshit I watched till now( Not abt ur channel. I am saying abt Steroid Users channels) plzz dont get me wrong.

  18. This is by far some of the best advice I've taken away from a fitness video. That extra set or two makes a huge difference ๐ŸคŸ Cheers mate

  19. Scott, I do gym with 3 sets, but what I do is let's say I'm doing arms. I do barbell curls, dips, over head barbell press, then the tricep arm pushes and finish off with a deadlift. But rather than doing one exercise until I've done 3 sets, I do each exercise once 15 to 25 reps, and I consider that a set, so I repeat that three times.

  20. Hi Scott, for those muscle groups be it small or big, in my training routine I tried to hit them twice a week. For instance, for each chest day of a week, I do 16 sets, 4 sets of 4 exercises and for tri/bi, I would do 12 sets 4 sets of 3 exercise. So for a week, I will be hitting my chest for about 32 sets. Is it too much? Those number of sets you mentioned in the video are for one week or for one training session? Hope you reach this comment. Thanks in advanced!

  21. Should do a series on 6 set workout routines per body part as I'm sure there are more than 1-2 exercises that would work with this high set strategy

  22. no upper chest, barely visible arm veins and love handles. dude, train for another year with a diet before you come back. seems like all of the comments here mention similar advice. maybe this is not your thing. ever think of computer training?

  23. When I first started watching your vids, thought, "ok – here comes another avalanche of bro-shit". But I quickly realized that Scott Herman is among the top 5 fitness youtubers. Keep up the good work man! You are much appreciated!

  24. some of us dont give a flying fuck how we look n the mirror..you all talk about making bigger muscles…but you cant see power..we want power and exploding power…the myth bigger is stronger is bs…you see one hand pull ups by small guys with small hands that pull 70kg with one hand while huge beast cant even hang..or cant even make single hand push ups…some of us wont shave our chest and build a mirror body..we want real power per weight

  25. I do 3 sets of my each variation of push up, and i think my pecs is getting bigger all the time.. but idk with gym exercises

  26. but is it actually beneficial too do that many sets? 5-6 seems like a lot, i usually do 3-4 sets because my muscles would be toast with the weight iโ€™ve been lifting around 6-9 reps

  27. Fix your body, n fix that horrific accent first. I do sets of 3 n I'm more ripped than you are. As long as you push yourself to the limit n eat right.

  28. dont use dips… really dont! the long head will keep being small… and its the most important part… thats a fact

  29. You can do three sets of ten and you won't gain anything. You have to contract your muscles to till failure to make progress.

  30. Only 2 exercises with 3 sets working the same muscle then move on to a different body part? I do full body btw.

  31. Stop with all the bullshit titles for attention. Every real natty knows all those 20 year old influencers are selling bullshit and their gains are purely from steroids.
    You guys will not even train and get more gains then a natty. Enough of the bullshit.

  32. Not clear if 15-20 sets per workout or week total. I think this number is a little bit high for one workout, because I do every muscle group twice a week and it would be hard to split 30-40 sets of Chest, Back, Quads, Hams, Glutes + 24-30 sets of triceps, biceps, shoulder, traps etc. I do 20 sets per big muscle group and 10 sets per small muscle group PER WEEK and I find it hard to split the workout in order to make it not longer than 60-70 minutes.

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