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06:16because intensity is the primary factor.
06:19Now, in terms of practical recommendations, how does this actually apply to you?
06:24There's a few things I'd say.
06:25First off, again, understand that intensity is the ultimate bottom line stimulus for growth.
06:31And so beyond anything else you do in the gym, including volume,
06:35you have to make sure that your intensity level on each set is high enough first and foremost
06:39and then build everything else on top of that.
06:42So in other words, quality first and then quantity.
06:45And for most people, I would say that about one to two reps short of concentric muscular failure
06:50is a good figure to aim for on the majority of your sets.
06:53And I would say three reps short of failure, I would put that as the minimum intensity level.
06:58And the way I define that is, for example, if pushing with 100% of your available strength
07:03meant that you could just barely squeeze out 10 reps in proper form with a given weight.
07:08So that 10th rep is an all out struggle, an all out grinder where the bar is just barely moving
07:13along.
07:13In that case, you'd want to stop at the seventh rep as an absolute minimum and preferably on the eighth
07:18or ninth rep.
07:19So those last couple of reps are very challenging, but you're avoiding those all out grinder reps for the most
07:25part.
07:26The second point here is to recognize that volume and intensity go hand in hand.
07:31They're directly related.
07:32And so ultimately they can't be separated.
07:34I was just giving you that hypothetical example earlier to demonstrate my point.
07:37But in reality, it's not one or the other, okay?
07:40Intensity and volume are two sides to the same coin.
07:43The more intensity you're training with, the less volume you require
07:46and the less volume you can ultimately get away with before it eventually becomes counterproductive.
07:51So if you're training, let's say three reps short of failure on most of your sets,
07:55you're going to need more volume to get the same result as someone who's training an average of two reps
08:00short
08:00or someone who's training an average of one rep short or someone who's going all the way to failure.
08:05So when people give preset volume recommendations without specifying the intensity level,
08:10it's incomplete advice because there's a big difference between doing 12 weekly sets for a given muscle
08:15at three reps short of failure versus 12 reps, sorry, versus 12 sets at one rep short of failure.
08:21So the general guideline that I give is sort of a default recommendation is to do between eight to 15
08:28weekly sets for large muscle groups
08:29and four to eight weekly sets for small muscle groups at an average intensity level of about one to two
08:35reps short of failure.
08:36Okay, there are other ways you can go about this.
08:38You can go three reps short of failure and increase the volume slightly,
08:41or you can go all the way to failure but decrease the volume.
08:45But that middle ground approach will work really well for most people in most situations.
08:49And then the last point here, a very important one and probably the main reason why I wanted to make
08:54this video
08:55is to not fall into this idea that more volume is automatically better.
08:59When people hear this idea that volume is the primary driver of hypertrophy,
09:03a lot of times they just assume that the more work they do in the gym, the better the results
09:07will be, which is not the case.
09:09And aimlessly performing more and more sets shouldn't be your primary goal,
09:12not to mention that it's an additional time and energy investment as well.
09:16And so you want to make sure it's actually benefiting you if you are going to go ahead and increase
09:20your training volume.
09:21It is true that each additional set you perform will increase the overall growth stimulus to some degree,
09:28but keep in mind that this happens with diminishing returns and only up to a limited point.
09:32So the first set you perform is always the one that has the most muscle building value by far.
09:37And then each set beyond the first does produce more growth, but in smaller and smaller increments
09:42until you eventually hit a point where it plateaus and then to where it becomes counterproductive.
09:47And that's because the additional muscle growth that it's producing is so fractionally small,
09:52yet at the same time it's creating more muscle damage, more metabolic fatigue, and more joint stress that you have
09:57to recover from.
09:58So basically it's increasing your recovery time, but without producing significantly more muscle gain.
10:03So just keep in mind that there's only so much hypertrophy you can stimulate during any given session in the
10:08gym.
10:09And so the goal is to find the maximum amount of quality recoverable volume that you can perform,
10:14but without going overboard.
10:16And obviously this is true.
10:17Otherwise you could just do marathon sessions in the gym and perform endless sets for a given muscle
10:21and just see more and more muscle growth, which we obviously know isn't true.
10:25So I wouldn't advise that you make adding more sets your goal.
10:29As a beginner to intermediate lifter, just keep your volume within a preset range like the one I gave previously
10:34and focus on improving your training performance within those sets that you're doing.
10:38So adding more reps and more weight to the bar over time.
10:41That's where your main focus should be.
10:43And that's the ultimate gauge to use in terms of whether or not your workouts are moving in the right
10:47direction.
10:48The issue of volume completely aside, if you're continually coming back to the gym stronger,
10:53then you know you're on the right track and vice versa.
10:56And as a sort of all encompassing final point, if you're confused about how much volume to use
11:01or you're adding more volume and you want to know what the effect is,
11:04or you're reducing your volume and you want to know what the effect is,
11:07keep in mind that all things equal, whatever specific training volume,
11:11and not just volume, but taking into account all of your training variables,
11:14whatever specific workout program has you gaining strength at the fastest rate
11:19is pretty much guaranteed to also be the program that will have you building muscle at the fastest rate as
11:24well.
11:24Progressive overload is the ultimate bottom line.
11:27And so whatever protocol has you achieving progressive overload as effectively as possible
11:31is going to be the optimal muscle building approach for you.
11:34If you found the information in this video helpful and you want to learn exactly how to tie this all
11:39together
11:39in terms of a complete step-by-step workout plan, not just the volume and intensity like we talked about
11:44here,
11:44but also the ideal exercise selection, rep ranges, weekly split, and more so that you can gain muscle in the
11:50most efficient way possible,
11:51then make sure to take my physique quiz over at quiz.seannal.com because that'll hook you up with the
11:57proper training plan
11:58as well as the proper nutrition plan that you need based on your individual body type, goals, and experience level.
12:04You can click up here for that or use the link in the description box below.
12:07On the supplementation side of things, you can also visit realscienceathletics.com to check out my science-based clinically dosed
12:13supplements
12:14that I personally formulated to help fully streamline your program and maximize your overall results.
12:19Link is also in the description.
12:20And as always, make sure to hit that like button, leave a comment down below, and subscribe if you haven't
12:25already
12:25in order to stay in the loop on all of my future videos.
12:28Thanks for watching guys, and I'll see you in the next one.
12:58Bye.
12:58Bye.
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