Stop Doing "3 Sets of 12" To Build Muscle (I'M BEGGING YOU!)
Summary
TLDRThe video script emphasizes the importance of focusing on muscle tension and effort rather than fixating on specific rep/set numbers during workouts. The speaker argues that performing exercises with proper form, tempo, and intensity is crucial for stimulating muscle growth, regardless of predetermined rep/set counts. He advises against compromising technique or range of motion to hit target numbers and encourages varying rep ranges and exercises to optimize overall muscle stimulation. The key takeaway is to prioritize quality contractions and understand that muscle growth stems from the tension and effort applied, not merely checking off prescribed numbers.
Takeaways
- 🔑 Don't get fixated on rep counts like 3 sets of 12, which can lead to sacrificing proper form and tension. The goal is to create muscle tension for growth, not just hit a number.
- ⏱️ Aim for a 2-3 second eccentric (lowering) phase per rep to maximize time under tension, which drives muscle growth better than just focusing on concentric (lifting) phase.
- 💪 Higher reps (e.g. 25+) shift the stimulus to metabolic stress/burn rather than pure tension, so controlled eccentrics become less crucial.
- 🔀 Be flexible with set and rep schemes. Don't marry yourself to 3 sets or a fixed rep range if it means compromising effort and tension.
- 🎯 Make every rep count through proper form and tension instead of just hitting a target number of reps.
- 📈 Build your program around creating an optimal muscular stimulus through tension and effort, not prescribed set/rep numbers.
- ⚖️ Higher loads allow more mechanical tension, while lighter loads require maximizing tension through slower eccentrics and other drivers like metabolic stress.
- 🔄 Consider varying exercises or shifting set distribution if you can't complete an exercise with proper intensity across all prescribed sets.
- 🧠 Understand your body's capabilities and don't sacrifice intensity to blindly follow a set/rep scheme that isn't optimal for you.
- 💡 The key is creating the best stimulus for growth through tension and effort, not just checking off prescribed numbers in your program.
Q & A
What is the main point the video is trying to make?
-The main point is that fixating on specific rep and set numbers (like 3 sets of 12 reps) can be detrimental to achieving optimal muscle growth. The focus should be on generating tension and effort rather than hitting arbitrary numbers.
Why is the 27.3 second time for Jesse's set considered too short?
-The video states that for a 12 rep set using lighter weights, each rep should take around 4 seconds (3 second eccentric, 1 second concentric) to generate sufficient time under tension (around 48 seconds total) to drive muscle growth.
What is the suggested approach for the eccentric (lowering) portion of reps?
-The video recommends taking 2-3 seconds for the eccentric portion of each rep, as faster eccentrics (less than 1 second) don't generate sufficient tension to stimulate growth.
Why is fixating on hitting a specific rep number problematic?
-Fixating on a set rep number can lead to sacrificing form and range of motion by cutting reps short or performing partial reps just to hit that number. This defeats the purpose of driving tension for growth.
What is the issue with fixating on doing 3 sets for an exercise?
-Forcing 3 sets may cause using lighter weights than optimal on later sets to complete all 3, or not having resources left for additional exercises that could better target the muscle from other angles.
What is the recommended rep range for building muscle?
-The video suggests muscle can be built across a wide range, from as low as 5-6 reps up to around 30 reps, as long as sufficient effort and tension is generated.
What is the focus for higher rep sets (25+ reps)?
-For very high rep sets, the focus shifts away from slow eccentrics to being able to push through and withstand the muscular burn, as the weight used provides less tension.
Why does the video recommend flexible set ranges like 2-4 sets?
-Flexible set ranges allow adapting to the individual's unique response rather than forcing a rigid number of sets, ensuring the training stimulus is optimized for that person.
What is the alternative program approach mentioned?
-The video mentions the ATHX programs found at athleanx.com, which program expanded set ranges rather than fixed rep/set schemes.
What is the main takeaway about rep and set schemes?
-The main takeaway is that fixating too strictly on specific rep and set numbers is misguided. The focus should be on generating maximal muscular tension and effort within an optimal rep range for growth.
Outlines
🏋️♂️ The Importance of Time Under Tension and Controlled Reps
The video begins with a quiz, where the viewer is asked to identify the mistake Jesse makes while performing dumbbell incline bench presses. The issue is that Jesse completes the set of 12 reps too quickly, in just 27.3 seconds. The main point is that focusing solely on rep counts (e.g., 3 sets of 12) is misguided because it neglects the importance of time under tension and controlled reps, which are crucial for stimulating muscle growth. The language that muscles understand is tension, not just numbers. To create sufficient tension with lighter weights, one must perform slower eccentric (lowering) portions of the reps, ideally 2-3 seconds, to accumulate enough time under tension (around 45 seconds). Explosive concentric (lifting) portions are recommended. By rushing through reps, the necessary tension is not achieved, hindering muscle growth.
🚫 Avoiding Fixation on Specific Rep and Set Numbers
The video emphasizes the importance of avoiding fixation on specific rep and set numbers, as this can lead to various mistakes that undermine the effectiveness of the workout. Examples include cutting range of motion or performing half-reps to reach a predetermined rep count, bailing on a weight prematurely because it seems unattainable for all prescribed sets, or fixating on a specific number of sets (e.g., 3) for an exercise. Instead, the focus should be on maximizing tension and intensity on each set, aiming for the highest quality reps possible, even if it means reducing the weight or number of sets. Additionally, the video suggests being flexible with rep ranges (e.g., 5-30 reps) and embracing the burn and metabolic stress in higher rep ranges, rather than strictly adhering to predetermined rep counts. The key is to prioritize effort and tension over arbitrary numbers.
Mindmap
Keywords
💡Tension
💡Eccentric
💡Muscle Protein Synthesis
💡Hypertrophy
💡Metabolic Stress
💡Range of Motion
💡Failure
💡Progressive Overload
💡Individuality
💡Time under Tension
Highlights
The length of a set is important for driving muscle growth, not just the number of reps.
The language that muscles speak is tension, not rep numbers.
Mechanical tension from heavy weights and eccentric tension from controlled lowering are key drivers of hypertrophy.
A 2-3 second eccentric rep duration is ideal for creating enough tension in moderate rep ranges.
Fixating on rep counts like '3 sets of 12' sets you up for imperfect, sub-optimal sets.
Cutting reps short or using half reps to hit a target number undercuts tension and negates the set's value.
Being fixated on hitting '3 sets' leads to mistakes like using too-light weights or skipping productive extra sets.
Don't get married to '12 reps' - effective muscle-building rep ranges can be from 5-30 reps.
In higher rep ranges, focus on pushing through the 'burn' from metabolic stress rather than slow eccentrics.
Don't check boxes by hitting prescribed numbers - make every rep and set count with full effort.
Programs should prescribe rep ranges like '2-4 sets' rather than fixed numbers to allow flexibility.
The stimulus and intensity matter more than arbitrary numbers for driving muscle growth.
Cutting short range of motion to hit rep targets throws away valuable tension.
Using a set's failure point to determine weight for remaining sets is better than pre-determining all sets' weight.
Consider allocating set volume to another exercise hitting the muscle differently when failing early.
Transcripts
okay let's start this video off with a quiz you're going to be put to the test here I want
you to watch Jesse perform a set of dumbbell incline bench press to 12 and I want to see
if you can spot what he's doing wrong all right so here he goes we can count along if you want
but pay close attention and see if you can spot the mistake in this set you counting Jesse six
okay do you see it yet we'll collect your answer here at the end what number
11 good 12 cool all right so now what was the issue I don't know what was it so a lot of you
probably don't see the issue because you make the same exact mistake but what I was doing was I was
actually secretly kind of counting here and I've got a a stopwatch on my iPhone that says that he
performed this set in 27.3 seconds Speed Racer which is much too short and you're thinking why
what do you mean the length of the set when you perform your sets with the main focus being three
sets of 12 and you get attached to the numbers now I made a video about this years ago and I
think it's incredibly important that you hear this concept again and I'm actually going to expand
upon it when you get fixated on the numbers three sets of 12 you're already setting yourself up for
probably an imperfect set and one that's certainly not going to deliver the growth that you're
capable of okay now the language that muscles speak is tension we know that if you want your
muscles to grow if you want to stimulate muscle protein synthesis you need to elicit tension in
those working muscles and we know there's a few ways that you can do it we know that you can get
a lot of mechanical tension if you have a very heavy load in your hand so if Jesse was using
let's say a five rep max here he would have a lot more tension being driven to the muscles he can
only get five repetitions if it was truly his Max and he went to failure but that amount of tension
is missing ing in a set to 12 let's say cuz it's not that absolute amount of tension right the the
weights are less so what you'd have to do in that case is you'd have to figure out a way to sort of
equalize that tension and one of the main ways that we equalize the missing absolute mechanical
tension is to bring in some other drivers of hypertrophy namely Ecentric muscle tension
meaning the the lowering of the weights because we know in and of itself that's a driver of more
growth well when we talk about 12 repetitions no one just picked that number at a thin air
they didn't say 12 why don't they say 11 why are not all of your sets prescribed in your programs
to 11 repetitions instead 12 repetitions was the one that sort of met the criteria of e of of of
eclipsing the 45 seconds of tension that seems to be significant for driving muscle gains when
you're using lighter weights and where that comes from is again the absolute amount of time it takes
you to perform one repetition realizing that the Ecentric portion of that rep the lowering portion
would take more time on Jesse's repetitions there it really wasn't significant it was too quick what
you want to do is you want to be somewhere in the range of around 2 to 3 seconds cuz what we know
is a half a second on the way down of a rep is a non-controlled rep and that's not going to produce
much tension on the way down right a second would be better but not as good as as where it could be
which would be more like 2 seconds or 3 seconds if you applied a 3 second Ecentric tension on the
way down and a 1 second concentric on the way up and we know that doing explosive repetitions is a
good thing you'd have 4 seconds per rep in a set of 12 you've gotten to a full 48 seconds for you
guys that do math out there 12 * 4 48 you've gotten into that range where we know we can
have enough of that accumulated time on renion to deliver the gains that we're looking for in
the absence of some of that really high weight that we' be using now as a physical therapist
I would argue that controlled repetitions are a must with what whatever rep range you're using
so the Ecentric portion of a lift even in those lower rep ranges is still incredibly important
if you want to have any longevity in the gym now that's all good however a lot of things start to
go wrong when you fixate on this three set to 12 mentality because right off the bat Jesse take
these weights again yes sir if you find yourself performing your sets and you're fixated on the rep
count go ahead and do a set to 12 to 12 now let's say on the third repetition here it gets pretty
difficult let's just say like there's there's no way I'm getting to my 12 repetitions what would
you do I would start cutting my rep short like how range of motion motion so go ahead so you start
pumping out a few half reps you're like okay well four and five and six so you start to throw away
repetitions with the pursuit being I got to get to my 12 you're making a giant mistake there too
because this fixation on hitting a certain number and discrediting the value of the tension and the
intensity that's required on every set to drive new muscle gains is a major mistake so if I go
and I perform my first few repetitions obviously those are the easiest ones of a set they're not
going to be doing much of the the the actual work for you if you then start cutting short the mid
reps because again you're afraid of not being able to reach the number 12 then you've kind of
thrown away the value of the middle reps as well and then when you get to the end and he starts to
say okay now I feel like if I resume my good full range of repetitions I'll be able to get my 10 11
and 12 with good difficulty yeah but I would argue that it's a different impact in result
because the repetitions leading up to it to cause the fatigue that that led into those final three
really productive repetitions isn't the same you let go of all that when you kind of half ass to
repetitions in the middle of the set so that's a mistake take this concept and apply even further
to the sets portion of three sets of 12 why why is it that three seems to be the magical number
that we have to assign to Any Given exercise that we're doing for a muscle group why can't
it be two why in some cases can't it just be one if you're so fixated on hitting your three sets
you can make a lot of other mistakes again join in and see if you've ever done any of these things
you do your first set and you say to yourself I'm never going to be able to get three sets of
this weight so instead of even completing your first set you bail on that weight you drop down
to something lighter that you know you'll be able to use for all three sets that's a mistake if you
could have gotten 12 repetitions it' be very very challenging on that last rep you we're going to
failure then use that weight and simply drop the weight down when you got the sets two and three
yeah it's a better end goal again you're fixing on being able to use 55 lbs for three sets of
12 don't get married to the numbers again the language of muscles is tension not a number on
the side of the dumbbell if you make that mistake by fixating on the number of sets you would also
cost yourself an opportunity to maybe drive more of those available resources towards an additional
exercise that might just happen to hit the muscle from a different angle and therefore get a better
overall result for example if you're training your chest and you're fixated on doing your three sets
of flat bench right and by the third set because of what I just talked about here you didn't really
have much that you're getting from it anyway you kind of half ass your way through the first couple
sets but on the last set you're not even using the appropriate weight to stimulate New Growth
from that set you would have been better off bailing at two and just putting the additional
set towards another exercise that hit the chest from a different angle in this case maybe a dip
right so you can hit some of the lower chest fibers rather than the upper chest and get a
more well-rounded impact on that muscle but we fixate on these numbers and by doing so we
cost ourselves one other thing here that I want you guys to understand don't fall in love with
12 you can build muscle from anywhere from five or six reps all the way up to 30 reps sometimes
even a little bit more as long as the effort is there I will caution you though that as you start
to work into those higher rep ranges the tension that you really need to find and and and sort of
you know dig down deep to find is a willingness to train through the burn because the stimulus that
becomes the driver of muscle growth there is the metabolic stimulus the burn right even even the
pump itself will actually help you in this case but you really want to be able to dig down into
that burn once it to burn is when the set starts and you want to be able to go and and and push
further again counting repetitions is not your goal making all of your repetitions count is the
goal as far as the slow Ecentric because again people get married to these Concepts all right
Jeff is saying go slow on the Ecentric not necessarily in those really high repetition
sets 25 repetitions it's kind of nonsense because what kind of a Ecentric overload are you getting
with a weight that you could possibly lift for 25 repetitions on rep two and three and four you're
going slow on the Ecentric it's like it's nothing you're not getting any attention the focus there
shifts to your ability to withstand that burn but not getting fixated on the numbers is the
best thing you can possibly do if you want to see gains I'm not picking on three sets of 12
but cod damn it go look at any of your programs you're doing right now I guarantee you there's
a lot of three sets of 12 prescriptions maybe three sets of 10 the same thing applies there
too don't get married to those numbers instead understand that what you're trying to do is make
sure the effort is there to create muscle growth not just the number being checked off and when
you do that guys I promise you you'll make the best games you possibly can if you're looking
for complete programs guys where by the way we program in expanded set ranges do two to four
sets because I want you to have the flexibility to know your body is unique to you and the stimulus
is what really matters the most not just checking a box you can find them in our athx programs over
at aex.com I hope you found the video helpful guys if you haven't done so cck subscribe if
you haven't checked out the old video Jesse's grown a bit since then you can watch that one
right over here as well in the meantime hope you guys subscribe and I'll see you guys in the next
video
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