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03:32You could even perform one single rep, as crazy as that sounds, the absolute minimum volume
03:37possible.
03:38But if the intensity level of that one set or that one rep is high enough, so you're
03:43going close to failure or all the way to failure, there will be a hypertrophic response to
03:48it.
03:49And if you continue to add weight to the bar from session to session on that one set or
03:53that one rep, you will continue to build more and more muscle over time.
03:56Now, I'm not saying that this would be optimal or that there wouldn't be an eventual growth
04:01ceiling involved.
04:02And I'm not suggesting that you should go ahead and do this, but I'm just pointing
04:05out that even with absolutely minimal volume, you can still gain muscle if the intensity
04:10is high enough.
04:11Whereas if the intensity is too low, then even with very high volume, you still won't make
04:16any noticeable gains.
04:17And so volume can't be considered as the primary driver.
04:20And for real world examples of this, we can just look at people and look at the results
04:25that people have achieved using low volume, high intensity training programs.
04:29So that could be like a Dorian Yates approach where you're just doing a few sets per muscle
04:34group per workout, but you're going all the way to failure.
04:36Or it could be an old school Arthur Jones or Mike Mentzer workout where it's just a single
04:41set to failure once per week or sometimes even less than once per week.
04:45You could also look at DC style training, which is one multi rep rest pause set to failure
04:50every four to five days per muscle group.
04:53These approaches can actually work really well if you know how to execute them properly.
04:56And the truth is that I actually personally trained this way for many years back in the
05:00day when I was younger in my more of my bodybuilding phase.
05:04Usually no more than three to four total sets per week for each muscle group.
05:09And during one phase when I really got into the Mike Mentzer heavy duty stuff, I did go
05:13right down to the extreme low end of only doing one set per week for each muscle.
05:18But because I was going all the way to failure on those sets and was achieving progressive overload,
05:23I still saw consistent size and strength gains from it.
05:25I got up to flat dumbbell pressing 130s for six clean reps.
05:31My deadlift was never crazy, but even just doing one set per week, I got up to 430 for
05:36six without a belt.
05:37I could do pretty strict barbell curls with 140 pounds, seated overhead dumbbell press
05:42with 105s.
05:43These are just a few examples.
05:44Now I don't recommend that type of training to most people unless they're an advanced lifter
05:49and they want to experiment with something new because when you're doing such low volume,
05:53the margin for error on each set is very small and you really have to know how to execute
05:58that set properly to get the maximum value from it.
06:01And also your chances for injury do go up overall.
06:04So if you're a beginner to intermediate, I'm not advising you to do that, but I'm just pointing
06:08out and making the point that given a high enough level of intensity, you can still achieve
06:14significant muscle growth off of very little volume because intensity is the primary factor.
06:20Now, 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, you have to make sure that
06:36your intensity level on each set is high enough first and foremost, and then build everything
06:40else 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
06:49failure is 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,
07:07so that 10th rep is an all out struggle, an all out grinder where the bar is just barely
07:12moving along.
07:13In that case, you'd want to stop at the 7th rep as an absolute minimum and preferably
07:17on the 8th or 9th rep.
07:19So those last couple of reps are very challenging, but you're avoiding those all out grinder
07:24reps for the most part.
07:26The second point here is to recognize that volume and intensity go hand in hand.
07:31They're directly related and so ultimately they can't be separated.
07:34I was just giving you that hypothetical example earlier to demonstrate my point, but in reality,
07:39it's not one or the other.
07:40Intensity and volume are two sides to the same coin.
07:43The more intensity you're training with, the less volume you require and the less volume
07:47you 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, you're
07:55going to need more volume to get the same result as someone who's training an average
07:59of two reps short or someone who's training an average of one rep short or someone who's
08:04going all the way to failure.
08:05So when people give preset volume recommendations without specifying the intensity level, it's
08:11incomplete advice because there's a big difference between doing 12 weekly sets for a given
08:15muscle at three reps short of failure versus 12 reps, sorry, versus 12 sets at one rep short
08:20of failure.
08:21So the general guideline that I give as sort of a default recommendation is to do between
08:26between eight to 15 weekly sets for large muscle groups and four to eight weekly sets for small
08:32muscle groups at an average intensity level of about one to two reps short of failure.
08:36Okay.
08:36There are other ways you can go about this.
08:38You can go three reps short of failure and increase the volume slightly, or you can go
08:42all 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
08:54to make this video is 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, a lot of times
09:04they just assume that the more work they do in the gym, the better the results will be,
09:07which is not the case.
09:09And aimlessly performing more and more sets shouldn't be your primary goal, not to mention
09:13that 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
09:27some 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
09:37by 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,
09:51yet at the same time it's creating more muscle damage, more metabolic fatigue and more joint
09:56stress that you have to recover from.
09:58So basically it's increasing your recovery time, but without producing significantly more
10:02muscle gain.
10:03So just keep in mind that there's only so much hypertrophy you can stimulate during any given
10:08session in the gym.
10:08And 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
10:21muscle and 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
10:33the one I gave previously and focus on improving your training performance within those sets
10:38that 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.
10:42And that's the ultimate gauge to use in terms of whether or not your workouts are moving
10:47in the right direction.
10:48The issue of volume completely aside.
10:50If you're continually coming back to the gym stronger, then you know you're on the right
10:54track and vice versa.
10:56And as a sort of all encompassing final point, if you're confused about how much volume to
11:00use or you're adding more volume and you want to know what the effect is, or you're
11:04reducing your volume and you want to know what the effect is, keep in mind that all things
11:08equal.
11:09So whatever protocol, whatever specific training volume and not just volume, but taking into
11:13account all of your training variables, whatever specific workout program has you gaining strength
11:18at the fastest rate is pretty much guaranteed to also be the program that will have you building
11:22muscle at the fastest rate as well.
11:24Progressive overload is the ultimate bottom line.
11:27And so whatever protocol has you achieving progressive overload as effectively as possible
11:32is 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
11:38all together in terms of a complete step-by-step workout plan, not just the volume and intensity
11:43like we talked about here, but also the ideal exercise selection, rep ranges, weekly split
11:48and more so that you can gain muscle in the most efficient way possible, then make sure
11:52to take my physique quiz over at quiz.seannal.com because that'll hook you up with the proper
11:57training plan as well as the proper nutrition plan that you need based on your individual
12:02body 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
12:11check out my science-based clinically dose supplements that I personally formulated to help fully
12:16streamline 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
12:24if you haven't already in 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.
12:34it's time to check out my Joseph Prisad for numbers, I'll see you in the next one.
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