Stop Doing "3 Sets of 12" To Build Muscle (I'M BEGGING YOU!)

Summary

The 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

00:00

🏋️‍♂️ 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.

05:03

🚫 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.

Keywords

💡Tension

Tension refers to the force or stress applied to the muscles during an exercise. The video emphasizes that the language muscles understand is tension, not just the number of repetitions or sets. Tension is crucial for stimulating muscle growth and protein synthesis. The script suggests achieving tension through proper weight selection, controlled eccentrics (lowering phase), and pushing through the burn.

💡Eccentric

Eccentric refers to the lowering or lengthening phase of a repetition. The script highlights the importance of controlled, slower eccentrics, as they create more tension and contribute to muscle growth. It recommends a 2-3 second eccentric tempo for optimal tension, rather than a quick, uncontrolled lowering phase.

💡Muscle Protein Synthesis

Muscle protein synthesis is the process by which muscles repair and grow after being subjected to tension or stress during exercise. The video emphasizes that eliciting tension in the working muscles is necessary to stimulate muscle protein synthesis, which ultimately leads to muscle growth or hypertrophy.

💡Hypertrophy

Hypertrophy refers to the increase in the size of muscle fibers, resulting in overall muscle growth. The video discusses various factors that contribute to hypertrophy, such as mechanical tension from heavy weights, eccentric tension, and metabolic stress (the burn). It stresses the importance of creating the appropriate stimulus, rather than fixating on specific rep or set numbers, to achieve hypertrophy.

💡Metabolic Stress

Metabolic stress, often referred to as "the burn," is the buildup of metabolic byproducts (such as lactic acid) in the muscles during high-intensity or high-repetition exercises. The video suggests that metabolic stress becomes a significant driver of muscle growth, especially in higher rep ranges, where trainees must be willing to "train through the burn."

💡Range of Motion

Range of motion (ROM) refers to the full movement potential of a joint or muscle during an exercise. The video cautions against sacrificing proper range of motion by cutting reps short or performing half reps, as this reduces the tension and efficacy of the exercise. Maintaining a full range of motion is crucial for maximizing the benefits of each repetition.

💡Failure

Failure, in the context of resistance training, refers to the point during a set when the muscles can no longer produce enough force to complete another full repetition. The video emphasizes the importance of pushing sets to near failure, as this level of effort is necessary to create the tension and fatigue required for muscle growth.

💡Progressive Overload

Progressive overload is the gradual increase in stress or tension placed on the muscles over time, typically achieved by increasing weight, reps, or volume. While not explicitly stated, the video's emphasis on creating tension and not fixating on specific rep or set numbers aligns with the principle of progressive overload, as the goal is to continually challenge the muscles with greater tension.

💡Individuality

The video highlights the importance of recognizing individual differences and not adhering rigidly to prescribed set and rep schemes. It suggests programming expanded set ranges (e.g., 2-4 sets) to account for individual variations in recovery, strength levels, and training goals, as the stimulus (tension) is more important than following a predetermined formula.

💡Time under Tension

Time under tension refers to the total duration a muscle is exposed to tension or contraction during a set or exercise. The video discusses the significance of accumulated time under tension, suggesting that around 45-48 seconds of tension per set (achieved through slower eccentrics and higher reps) is optimal for driving muscle growth with lighter weights.

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