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Hey Jeff, Do you know of any studies on the effect of hydration on long term growth? My roommate was a power lifter and he claimed drinking tons (~1Gl/day) of water is what got him out of a hard plateau.
One last question if I did like really high volume per week but I did all the recovery work needed and basically recovered every workout in the same or next day (theoriticly ) wouldnt it be better for gains? Like does alot of volume still affect the gains if I am recovering properly?
After spending the past 3 years watching everyone give different advice and opinions, I’ve realised that all you need is good form and whatever you feel works for you.
@@damianfourie6333 well said, everbody is different and everyone's body reacts different to different things. Just do whatever you feel is best for you
Thank you. I was trying to write down my first program for myself and i was freaking out because everything was starting to contradict everything else. I’ll give it a try and then see for myself. Cheers!
@@davidec.4021 I'm the same man. Always trying to optimize everything to perfection but sometimes it gets to that "analysis paralysis" point where it's better to just break through and do it because there are no insight gains left to gain atm lmao But after working a bit optimization will once again become needed so it's all about walking that line of not overdoing it. Good luck!
Athleanx jeff hinted at the fact he doesnt like this type of video style. He believes studies do not show the big picture and these types of videos are boring
So many people want Jeff Cavalier to do a collab with ' so and so'. What I can remember he only has a couple, and they were personal friends of his. I don't see him doing a collab video anytime soon. And when he does, it won't be with someone he doesn't know, personally.
I believe Jeff C's main point was that people were too focused on getting in all these sets and saving effort to do that. Basically you should be too exhausted to perform an outrageous amount of sets.
@@vardhanharsha15 yes. It was pretty simple. Yes volume does have importance, but the effort is what dictates the results. If you’re able to do the amount of weight for an easy number of reps each set it’s not gonna do anything
Yeah I see people that are not even advanced, more than likely only been working out for a year or two and they're out there doing 12 sets or more for chest in one day. How? How can you do that many sets and put real effort into them? At that point you're just doing a bunch of junk volume that is prob not doing much of anything.
@@thechosenone7875 That's a problem and most of these influencers are always saying do this exercise for reps of 10 to 12 or 8 to 12 so they end up picking a weight that they can do 20 reps with if they did them to failure, lol. This is why I always go 8 reps where I know by 8 I'm pretty much on the verge of failure at that 8th rep. Better to go heavier and do 6 to 8 reps that way you know that you're getting close to failure. Your'e uncomfortable, feeling it.
Coffee is good, coffee is bad. Eggs are bad, eggs are not bad. Volume is necessary, volume is killing your gains.... I'd like to see a scientific study on the accuracy of scientific research.
@@Arronturknell variables do indeed vary. Conclusions are conclusive. It is the variability of the conclusive conclusions which I question. If a scientific study concludes something is bad, but another study contradicts the first, then we have contradictory facts which is a contradiction. It's all very confusing
Nikolai Belinski i wouldnt realy too much on cavelier. Hes by now very useless / fake natty/ defenetly not very high know how for powerlifting or bodybuilding hes not a researcher and it defenetly shows i think hes pretty much proven to be a fraud
naxotogo vegan gains also cites studies and it proves nothing. cherry picking info from a single study proves absolutely nothing. nippard is an expert on nothing, except perhaps tren.
what matters is progressive overload WHILE maintaining perfect form, do this consistently and you will get results, there is studies of more studies proving wrong other studies, as long as you get the fundamentals right you don't need to know all of this, a lot of this ultra specialized information is meant for professional bodybuilders not for most people that just wants to be fit/muscular look good, fitness on youtube has been talked about ad infinitum to the point almost every single aspect of lifting is already covered, to keep the channel alive these guys need to be making videos like these.
I’ve made way more progress focusing on staying in the 1-4 reps from failure range and focusing more on volume than I ever did being mainly intensity focused. Joints feel way better, muscles are more balance, and size steadily increases year after year. I couldn’t imagine growing on 5 sets of anything without just focusing on powerlifting.
Feel this comment. I've recently been trying to get smarter with my program and holding back from failure is a weird thing. It's the opposite of no pain no gain. It feels like I'm just playing with the weights not working out but I'm stronger than ever.
Really depends on your genetics a lot. I gained 12 kg in my first year in the gym, doing only 1-2 sets of four-six basic exercises. No one believes me when I share this fact, lol. Later I found out that I have a gene that makes my muscles more likely to receive damage from exercise. And it's true, I can do just one set and still hurt the next day, even though most other people wouldn't feel anything from such a low volume.
Volume killed my gains when my calorie and carb intake was too low, especially when I worked out before I ate. As far as over training, I never do that. Lol so I think I’m safe there. I also agree with the point that focusing only on volume increase, but neglecting the effectiveness of each rep, will result in loss as opposed to gains.
I do 4 exercises on biceps and 4 sets each per bicep workout , so according to him I do 2 exercises for 5 sets which will take hardly 15 minutes and go back home?
Only three seasons a week training in a split (ppl) style likely is what lead to these poor results. Jeff’s point is mostly that many people care so much about volume they forget about overload.
I'm not shocked the 1x frequency per week PPL gave poor results. But yes. Recently I have applied the 80 20 rule to my training. Cut the fluff and put an emphasis on intensity and I can see where the benefit lies
You are wrong. Jeff Cavalier is not against internal rotation duriing chest work. He has stared many times that the chest internally rotated the shoulder, and that you need to internally rotate to target the chest the most.
My experience is that high volume training have been the best thing I have ever tried. 10 45minute workouts a week, mixed with the 100 reps a day was the most effective thing I have ever done. It results in looong rest periods. One workout 5 o clock in the morning, the rest after work for three months made me grow fast. The ideas Jeff describes is pretty much grounded in the same idea.
Jeff and Jeff in the same room? What is this a crossover episode? *From those that don't know this is a pun from a show on Netflix called bojack horseman*
@@imadeyoureadthis1 It's not a reference, not a pun. A pun is a play on words, i.e. something with a double meaning by changing the words. OP just exchanged the names.
People focus too much on numbers and never train on listening to the body. Since breaking away from how things look on paper I've made good progress really trying to perceive my body's response to lifting. The perception was subtle at first, but it became more and more noticeable as time went on.
One thing I've learned since I started lifting is a lot of times the numbers can be deceiving. At least for me, I find it most important to get in tune with and listen to what your body is telling you. You'll know if you overtrained, if you didn't eat enough, etc. Listen to your body and adjust accordingly.
I think this is an excellent response. A good example of referencing another piece of work and utilizing it to make your own point. Respect is key for earning respect. Both Jeffs are good sources of information to draw from.
Yeah and 90 percent of them have kids gains and need to stop being delusional, it's just funny they make 5 pounds of muscle gains but still look like shit
Personally been lifting for 5 years. Recently upped both training frequency and number of sets, leaving little if any in the tank. Biceps grew 3.5cm in about 3 months!
So can you please explain me your workout, cause im confused. For example how many sets and reps you do for your chest, how many exercises do you do and how many times you train your chest a week?
Here’s a question. This video mentions “losing gains” with increased sets; actually losing chest size. Was strength accounted for as a variable? Or, simply how cut those individuals are? Size and density is entirely different and is something to consider. I’m curious to hear your thoughts on this. Thank you.
Scenario 3 is basically the Dorian Yates training style. Definitely worked for him, of course due in part to, let's say, a more advanced supplement program. I've toyed with that one in the past and honestly felt I got the most out of my workouts, but they only lasted about 30 minutes. I'm accustomed to about an hour moving quickly with little rest and heavy weights to failure or near failure so the short sessions mentally left me feeling I was not doing enough. Years of the standard Bro workout has made making changes difficult.
Let s solve this Vegan Gains style : Jeff vs Jeff MMA fight with guest referee Eric Bugenhagen aka Rick Del Stick aka Sticky Ricky with Alan Roberts and James from shredded sports science at the commentary.
personally as a science and sports guy this is my man everything makes sense explain everything does not try to make you think that everything you do is stupid and is all in all a really good teacher
I really don’t understand why we are discussing the amount of sets but not the number of reps within each set? Doesn’t the number of reps also contribute to the overall volume?
I've been doing the German volume once a week for the last 2 months and my legs have blown the hell up. Been the best for me for strength and size. Not sure who to believe anymore. I'll just do what I think and that's that.
@@vikingslayer34 Yeah I do a ton of volume.. chest I do 16 sets plus 20 short rest drop sets 2x per week. So 32 sets of chest and an additional 40 drop sets every week. It wasn't until I really increased my volume that I saw chest gains.
I need to do a proper video on this. The first mistake was the scientists used the wrong periodization scheme. Studies done on D1 track athletes undergoing weight-training have shown that the periodization scheme they used does not favor the high volume group. Block training would have been better for the high volume group not DUP or WUP. Also, the lack of dietary control throws this study out the window. How do they (scientists) know if the participants were consuming the proper amount of protein knowing how resistance training suppresses appetite on some people? Moreover, it is rather ironic that the scientists are baffled by the plateau at 12 weeks when one of the works they cited (among 3 with 2 studies not being cited in the current study) earlier during the study answered why the plateau occurs but I see jeff didn't catch it either since they haven't read that much yet~ @kele.chi_opara
What you said at the end was so important, and took me ages to figure out myself - I wish I learnt that sooner. The fact that going almost to faliure (leaving a few reps left) will not reduce your gains that significantly compared to fully going to failure. It will however allow you to go to the gym more times per week (since you're less sore), as well as the rest of your workout not being impacted from soreness (I started off each fullbody workout with 4 sets all to faliure bench with dropsetting, and I'd be so sore that my other exercises would suffer), ultimately improving gains.
You're not suppose to do all your sets to failure with high intensity, lol. Only your last set per body part. Every set with drop sets to failure is way too much, maigai.
I've seen a ton of information on building more muscle and the main thing I've seen is doing more volume only works to a certain point. You have to add weight to the bar and get stronger for reps. If you're doing 200 lbs for a set of 10 on bench and can progress to 300 for 10, you've built more muscle and got stronger. Using this approach with myself and my clients to progress while keeping intensity high works very well. Everytime I've tried the higher volume thing with myself and my clients, even while using the volume landmarks of 10-20 sets per body part per week, we always run into issues with recovery and things start breaking down. It definitely seems like moderate volume in the 5-10 set range with a focus on intensity seems to give the best gains overall. What do you guys think? What has given you the best gains in muscle and strength?
Jeff can you please answer this for me? I've been missing one part to apply all the workout volume knowledge to tweak my routine. When you say 10-20 working sets/ muscle/ week: Do you mean like the whole muscle group(ex: triceps) ? Or per individual head(lateral. long, medial)? HELP PLEASE. Love your content so much. I literally tell everyone to look you up. Quality work you're doing. Never stop please.
Honestly I’ve done the same thing and I’ve also experimented with low volume high intensity and basically it’s all about your goals. The more often you lift the less muscle growth you’ll see. I personally only saw a difference of about 4 or 5 pounds of muscle for my body however I also noticed my sleep improves with lower volume. Ju sy because you’ve seen loads of progress with that strategy doesn’t mean it’s the best. Then again if it’s working for you no reason to stop, just something else to keep in mind. Wish someone would’ve told me about it right when I started lifting
When using the term “sets” how many repetitions do you have in mind? Are they sets to failure? And are you meaning say five sets possibly per exercise or per body part total? This is just because I have a hard time wrapping my head around the idea of only working five sets of say 5 to 12 reps of only one exercise and calling it quits for the day!
kevin morgan listen prick. He answers the first part, but I haven’t seen where he says if it should only be 5 sets per body part. Time stamp me if it’s so obvious
kevin morgan he really didn’t clarify. Does a pull-up and a bent leg row both count for biceps, for instance? Lots of exercises will fall under a pull day, but work things in different ways. His way of categorizing x sets per body part per week is extremely unclear. Because I do 10-12 sets on most workout days, across various exercises, but I know he’s not suggesting one pull day per week, right?
Haha this brings us back to big Mike Mentzer. He had a very simple and logical HIT approach. If you really want to find out what works for you you have to put the time in the research of your body. For instance: 1-work heavy with form paramount 2-Start with one set of 5. Not 5 sets of 8. Just one set. 3-after a while if it does not show results, you cant really do less, you can only do more, 4-add a set, and so on 5-you should not do even one more rep than it is necessary to trigger growth. This will be the threshold, and it will change over time. RIP Mike
Hey Jeff, my professor just touched on volume in my exercise physiology course. He said there are many studies showing that 1 set taken to 100% MVC promotes the same protein synthesis as multiple sets (like the most common 3 or 4). This in turn causes the same amount of hypertrophy. I plan on doing some research on this myself, but I was curious if you have seen any of this literature while looking on PubMed or other databases for studies?
Maybe this is the same, as the PITT Force training method (or simply P.I.T.) as promoted by the German bodybuilder Peter Bears. I´ve tried it myself for 6 months. 1 set for each body part, 20 reps with a weight that you normaly could do only 8 reps with. You rest a short period (seconds) between every rep to get fresh blood in your muscle and by-products out of it. I´ve experienced no difference rgd. hypertrophy or strength comparing to a classical training style. Training will be a bit shorter (but not too much, as you still need warm up sets and the working set takes you up to 5 minutes), but soreness is better und you can train more often per week.
There is literature on this, the conclusion is that one doesn't do more hypertrophy then the other, except for one paper I heard about that is kinda new that showed that higher volume made a bit more hypertrophy gains. But when you look at the number it could be chocked up as marginal at best in my opinion. So the only thing left if they both work is, what are the pros of going high intensity very low sets like 1 to 2? You're less time in the gym, way less time. More time for slow steady cardio, time for other hobbies, work, family. Gym rats that love being in the gym almost every day for 2 hours or more are the ones that just will not except that high intensity low volume is just as good.
Yo jeff! just wanted to say that the study you referenced in this video got taken down due to inconsistencies in their data. love the channel, keep it up!
I’m glad I’ve found this channel. Actual science instead of bro science. I’m 33 and have been training on and off since I was about 17. Now I’m getting older I’m looking to maximise my gains by training as smart as I can since my newbie advantage gains are long behind me! These videos really do help. I’ve tweaked my plan after watching this to cut down on volume (I always thought I was doing too much) and I’m going to focus on gradual weight increments in the 6-12 rep range rather than always shooting for 12. I’m happy to hit a higher weight week on week now even if I just manage 6 reps per set.
Even 20 years ago, I noticed that with just 3 sets of flat benches and 2 inclines, all sets to failure at the same weight (11 reps, 8 reps, 6 reps), I gained strength quicker with at least 2-3 days off between workouts vice just the classic M/W/F scheme…(now at 59, I need 4-5 days between like workouts)
After like 10 sets to failure, your muscles just done fire anymore. The weights start getting super light and the pump starts going away. Idk who the hell is doing that lol
I just watch both of you, I didn’t workout cus I didn’t wanna be one of those guys who injured themselves so bad they could never start again. So Jeff Cavalier and you really helped me dive into it
Solid video, thanks Jeff! Very helpful & informative. Really respect the work that goes into your content. Been watching and learning from both Jeffs for years now!! 💪🏼
