How many sets and reps to build muscle | for size, mass, strength


How many reps to build muscle gonna go over how many reps it takes to
build lean muscle building lean muscle is not easy especially for many guys all
guys it’s fast metabolisms kind of a really hard time putting on muscle so
when these guys or girls had a pro How many sets and reps for mass, size, and strength muscle we tried to most efficient
effective way kinda like when you’re trying to find a match on tender you
want to make it most efficient as keeps wiping right and if you’re like me you
match with you could always unnatural so one really good way to do this is by
finding out how many reps are supposed to do in order to have maximal
hypertrophied games hypertrophy just another word for building muscle so in
order to have maximal muscle gains we’re gonna have to do a specific amount of
reps set and there’s gotta be certain method to are exercising he gets the job
done in the most efficient way possible let’s talk about rest I’m gonna rock
should we do to build the maximum amount of muscle as a personal trainer I’ve
been certified by couple different organizations some of them say sixty
eight reps some say six to 10 reps some say six to 12 reps for hypertrophy but
one thing is common in all these different certifying bottles they
recommend a bare minimum of six reps and this is something that I can agree with
from my own experience anything under six reps does tend to build strength but
it’s a lot harder to control the way in a way that would help you build a mosque
the National Academy of Sports Medicine which is one of the most well-known
personal training certifications recommends that you do anywhere from six
to 12 repetitions and they change this all the time I personally always
preferred sixty eight repetitions everybody is if you have to figure out
what works for you sixty eight reps always worked very very well for me 10 reps might be it for you the amount
that you can list your strength in a list also very much core leagues with
the size of your muscles now I know this isn’t always true for all people I’ve
seen many bodybuilders they used very very lightweight and they’re able to
control that weight very very slowly and gain muscle size that way most natural
article is that I have personally net gain the size of the game have put
up some serious few weeks so what i recommend for hypertrophy to put on
muscle is a little thing hope you are as How many sets and reps for mass, size, and strength a nation there’s different phases when
you’re doing throughout his Asian so the first days is going to be three weeks
law for three weeks you gonna do six repetitions three weeks and repetitions
and in the last three weeks I want you to do anywhere from three to five
repetitions that’s it now at the end of those nine weeks you’re gonna go back to
your first three weeks you gonna go back How many reps to build muscle to the six repetitions and I bet you’re
going to be blown away at how much more we could live for those six repetitions
and by lifting that heavy load you gonna break down muscle tissue and be more
size as far as sets I recommend anywhere from three to four sets per exercise
more poorly than all of that when you’re trying to build muscle your form to be
as close to perfection as possible we want to keep the tension on the muscle
that we’re working on the whole time you wanna do to maximize muscle gain by
going really slowly during the east central portion of your contractions so
for example as you’re coming down that the east central contract that’s the
portion of the excess we’re breaking the most amount of muscle tissue down
remember to go to failure also supersets really helps as well I really like to do
a compound movement and then super set up with an isolation movement on the
muscle that I’m trying to target for growth so for example if your flat bench
press right afterwards I’ll get up and I’ll grab dumbbells and I’ll do chest
flies that really helps exhausting muscle and bring it closer field
remember your body doesn’t want to put on extra muscle mass for no reason
because when you products from muslim consumers Energy upkeep so you have to
literally force your body to grow and the only way you’re going to do that is
by consistently hitting failure make sure you’re getting filled those are my
three main tips for building your muscles number one position makes up the
referee and just this week you can How many sets and reps for mass, size, and strength increase your strength number to go
really really slow on the east central contraction while maintaining as close
to perfect as you can and number three make sure that you are hitting failure
that’s very very important guys when he begins to get a heart that’s when your
workouts getting started that’s when you start to break down
muscle tissue those are my three tips for building muscle mass I hope you guys
like something out of it besides how to use to endure more officially I’ll see
you guys next time subscribe to my channel How many reps to build muscle

97 Replies to “How many sets and reps to build muscle | for size, mass, strength”

  1. hey man, i definitely liked your tips. ive been hitting the gym for bout a year now and notice some gain but not as much as what should have shown, so i suppose what your saying is going slow on the negative is where is all breaks down and builds i suppose you could say?

  2. 3-4 sets ? How often do you train a muscle group ? And how many exercises do you do for every muscle ?

  3. Hey, those were some good tips…
    Before I saw this video i was doing like 15-20 reps to nearly any exercise, so if i can pull off those reps you think i should increase the weight? Also what would be a good program for a 2 hour/day training, the workout days being: Monday, Wednesday and Friday? Or at least what group of muscles should i train for each of those days?

  4. When you say for 3 weeks do 6-8 rep and then 10 reps for 3 and then 3-5 reps for 3 what do you do with the weight ? increase it on 6-8 and 3-5 and decrease on 10? how does that work?

  5. Very helpful video, but didnt mention the amount of sets per muscle group. How many times to work a muscle out per week etc..What would you recommend?

  6. Hey great video it looks like it would help a lot. I just have a question, and I'm not really sure how to ask it, but here it goes anyway haha. You said 6 reps for the first phase, then, 10 for the second, then 3- 5 for the third, after the third phase, when you go back to phase 1 do you lift the same amount of weight the first time you did phase 1 or heavier weight?

  7. If you are on steroids you can do as many sets and reps as you want, 'coz your body recover a lot faster, if you are natural, is not recommended to always go to failure, the body just don't recover fast enough, instead of building muscle you are breaking fibers and maybe you don't get the results that you expect… It doesn't always work that way, it depends as well on your genetic, diet, rest and form.. Conclusion: if you want to get really big you won't do it naturally, you gonna have to be on juiced in order to be huge, I know that for a fact… I'm just saying what every personal trainer knows but don't tell…

  8. Wow, please learn to pronounce common exercise terms. It's not hyper – trophy, it is "hahy-pur-truh-fee". Also, it's not peri-odd-ization, it is "peer-ee-uh-duh-zey-shuh"

  9. GTZ! I emphasize on the amount of reps to failure… If you do that everytime it's not healthy for your muscles, I don't encourage anyone to try steroids, it's expensive, painful and risky, what I mean is that you won't definitely be able to be huge if you don't take steroids, being natural it's a good thing, to gain muscle do not depends only on the amount of reps you do, it's important the muscle tention and rest between sets to keep the pump or blood in the muscle…

  10. Also if I were to lift twice a week say for bench press, how many rest days would I have within the same week for each phase lol, sorry I know I'm asking a lot

  11. hey if i were to do the bench press excercise twice a week. how many days of rest would i have in between within the same week. and would i just bench once a week during the 10 rep phase?

  12. My avg reps per set is about 17 and i have 3 sets. what should i increase or decrease? most things are 20 reps exept pull ups which is 12 reps. i feel like im not gaining that much.

  13. Hi! What do you recommend, if I simply wish to gain strength, as opposed to size? What kind of weight, and diet, would be necessary? And, can it be done with just calisthenics? Thanks.

  14. Hey thanks again for the feedback, but I've tried 3 days of rest already in between muscle groups such as the bench press and I actually lifted less than I did before. Should I just try to lift on the 5th, 6th, or 7th day of the week and just get 4 or more days of rest?

  15. Dayum was trying to figure out why he looks so wack. He has absolutely zero lats and traps too big. Body looks disproportional af

  16. Great video!…The number of reps you mention per phase applies for legs too??…or what would be the ideal rep number for legs on each phase?

  17. Love the free balling… the red shorts look great… We want to see more free balling and more shorts to show off more of your rock hard size… ;D Hot… thanks

  18. on 1st set i can go 15 reps without failure and on 2nd with same i can go upto 10 with slight failure and on 3rd with same weight i reach to failure on 4th or 5th repetion. how to ballance it to 6 to 8 rep. should i stop on my 1st set at 8 rep or should i lower the weight for my later sets?

  19. So, same reps across all sets for a given exercise? So the first set or two for each exercise is going to be pretty easy?

  20. I have 15kg dumbell. I usually could lift 10 reps with force. How many sets should I do to see results? First try I could achieve 10 but second I could only lift 6, 7 like that. And should I stick with the same weight or should I also lift lower weight so that I can do more sets?

  21. hello there,
    I'm doing only calisthenics (bodyweight training) and I'm relying on it for hypertrophy. My question is are you suggesting I have to do this 6-12 rep range with a certain amount of sets PER exercise (for e.g 10 pushups for 5 sets, then 10 dips for 5 sets then 10 diamond pushups for 5 sets) or 6-12 rep range with certain amount of sets for my entire workout (for e.g: pushups for 5 sets with 10 reps each only and im done with my workout). I've been doing the latter and I've noticed new gains but I just wanted to clarify. Also, when you say hitting failure, how many sets should I be doing for this rep range to achieve this state of failure? Should I be doing them weighted in that rep range? because I don't seem to be hitting failure

  22. It would be a waste for you not to lose body fat when other normal people are able to shed weight easily with Fenoboci Diet Plan.

  23. The problem is why most of the videos on youtube do not explain the basic of training for size or for more definition. I am so grateful to your videos because I agree with you but I really respect the source where I learned the basics. Simply, we have red fibers muscles( small size, rubric,= needs high reps/low weight) this gives definition and hard looking(shredded) while white fibers(bigger size, unrubic,=needs low rep/high weight) this gives big size but only like you sad if you control it so the best is 6 reps like you have mentioned. Well, people need to understand that stimulating one type muscle fiber is impossible but it depends on the percentage you put focus on( how fast the rep is? how many reps and sets?..) I personally mixed up sometimes I do between 3/5 sets for 25/20/15 reps and mostly when I want more size I do 3/4/no more than 6 of CONTROLLED MOVEMENT. too simple I don't know how YouTubers are going to understand those medical terms!!! most are not advanced to that so make it simple. That my gift for who read my comment I hope you will make more videos about THANKS BYE BYE πŸ˜‰ πŸ˜‰

  24. Not bad advice but personally I stop right before failure. I used to do that but then I started to stop right before failure, not only did my over all reps increase but the rest times in between were drastically cut down. My workouts were much more efficient that way. Just my take.

  25. Hi I want to gain glutes how much should I lift to get results faster how long does it take to seee results

  26. Spoke so fast couldn't take on what you was saying slow down left me more confused Thani was before I even watched to clip πŸ™ˆ

  27. And if I want to get shredded is it the same way? Because I am on diet for shredding (40%protein 30% fat 30carbs πŸ˜„) but I don't have much mussel mass and I am lifting weights just not sure how many reps and sets

  28. what does it mean 8-6 reps ? exampel , I do 4 sets bench press 22 kg both sides 44kg + bar… so I want build mass with this 8-6 reps . can u explain how to do it ? with weights becuas I want less reps and higher weight.

  29. My question is, why do I need to make 6 reps in 1 month, 12 reps another month and 20 reps another month?

  30. is that a 1st place hy”trophy,” it’s traphy.
    And the lighter weight is because of β€œtime under tension.

  31. Buddy its ok
    But first u see your broken belly πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜€πŸ˜πŸ˜‚πŸ˜‚πŸ€£πŸ€£πŸ˜πŸ˜πŸ˜πŸ˜ƒπŸ˜€πŸ˜„πŸ˜€πŸ˜„πŸ˜€πŸ˜„πŸ˜€πŸ˜„πŸ˜€πŸ˜„πŸ˜€πŸ˜„πŸ˜€πŸ˜„πŸ˜€πŸ˜€πŸ˜„πŸ˜€πŸ˜„πŸ˜„πŸ˜€πŸ˜„πŸ˜€πŸ˜ƒπŸ˜πŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜ƒπŸ˜πŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜ƒπŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜πŸ˜πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜‰πŸ˜‰πŸ˜ƒπŸ˜ƒπŸ˜‰πŸ˜‰πŸ˜ƒπŸ˜‰πŸ€£πŸ˜€πŸ€£πŸ˜€πŸ€£πŸ˜€πŸ€£πŸ˜€πŸ€£πŸ˜€πŸ€£πŸ˜€πŸ€£πŸ˜‰πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜‰πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜ƒπŸ˜πŸ˜„πŸ˜‚πŸ˜„πŸ˜‚πŸ˜„πŸ˜‚πŸ˜„πŸ˜‚πŸ˜„πŸ˜‚πŸ˜‚πŸ˜„πŸ˜‚πŸ˜„πŸ˜„πŸ˜‚πŸ˜„πŸ€£πŸ˜„πŸ€£πŸ˜…πŸ€£πŸ€£πŸ˜…πŸ€£πŸ€£πŸ˜…πŸ€£πŸ˜…πŸ€£πŸ˜…πŸ˜„πŸ˜‚πŸ˜„πŸ˜‚πŸ˜„πŸ˜‚πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜πŸ˜ƒπŸ˜ƒπŸ˜„πŸ˜‚πŸ˜„πŸ˜‚πŸ˜‚πŸ˜ƒπŸ˜‚πŸ˜ƒπŸ˜πŸ€£πŸ€£πŸ˜πŸ˜„πŸ˜πŸ˜„πŸ˜ƒπŸ˜‚πŸ˜ƒπŸ˜πŸ˜„πŸ˜πŸ˜ƒπŸ˜‚πŸ˜„πŸ˜‚πŸ˜„πŸ˜‚

  32. Don't think Sets / Reps…Think total hard reps per exercise and progression on next workout with more weight for same hard rep total or more hard reps total with previous weight.

  33. fast meabolism? 8 to 10 reps
    3000+ calories
    intense workouts
    no longer than 1 hour
    concentrate on compound
    lifts and never train more than
    2 says in a row
    up calories by 300 every two weeks and train for 3 months then switch routine
    train in the 3 to 4 rep range
    except for abs and calves
    they should be trained heavy and light high reps and low reps.
    never go to fail on your 1st or 2nd set use them as warm up sets so you can kill it in set 3 and set 4 !

  34. Where are your traps at? Lol just kidding. Chest and biceps look decent, but id work on back and traps more. Looks a bit imbalanced.

  35. Scientifically proven if you lift heavy or repping light weight to failure, you gain the same amount of muscle..I'll attach a link to the study if you doubt me. It has to be 20 to 30 reps to failure or heavy.

  36. the best way is gravity. imagine your body constantly merged in a planet where 1kg on earth is 10kg in that planet. you are forced to build mass and bones density due the load. compressing the 24h in 30/45min of exercise, you can estimate the volume and density of your workout. you can train also every day like athletes with half the total work used in a 3/4day for week program. but you have to eat propar. because your body will react only with a propar surpul energy intake (for these reasons heavy man must lift bigger weights). the problem is one: hormone levels. if you are natty there are no way to have big muscles with low body fat. this is why bb out of drugs will lose all the gains

  37. Yet other trainers say going to failure is unnecessary and dangerous, and that the most important thing is consistency – you should not keep changing your routine every other week.

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