Protocol #3) Perform 5-15 sets per muscle group, per... week. Generally performing closer to 15 sets will yield better results. But as long you're getting 5 near-failure sets per week, you will see results.show more

Whenever you’re ready to STOP wasting your time and... START building your Abs: - Get on a machine like this - Execute EXACTLY as shown - Perform 2-3 sets per session - Stick with 2…maybe 3 sessions per week - Operate in the 5-10 rep range - Take sets to failure or close SIMPLE!show more

2023. Goal to add volume by increasing sets per... muscle group per week. Today I trained Chest *As you can see 😅 Workout, 4 sets of each below; Incline smith Cable flyes Plate loaded incline press Dumbbell flat chest press Flat dumbbell flyes Flat dumbbell pullovershow more

This is quite literally THE ONLY exercise you need... to build your Abs 2-3 Sets 2-3x Per Week 5-10 Rep Range 0-2 RIR There is NOTHING BETTERshow more

If you have access to this machine, you should... ABSOLUTELY USE IT General guideline for Men: 1-3 sets 1-2x per week (deprioritize) General guideline for Women: 3 sets 2-3x per week (prioritize) Lastly… Men, Don’t be embarrassed to use this…no one cares about you anywayshow more

I’ll be telling people all 2026 and all 2027:... 2 sets per exercise per session is the answer MOST of the time 3 sets per exercise per session is the answer SOME of the time 1 sets per exercise per session is the answer OCCASIONALLY 4+ sets per exercise per session is NEVER the answer Video: Eric Janickishow more

Low volume, high intensity training. 4 to 6 reps.... Near-maximal load. Full recovery between sets. What you're training: the nervous system's ability to recruit motor units. What you're building: contractile tissue, not metabolic fatigue. What you're not doing: chasing the pump. The pump is fluid. The pump leaves in an hour. The pump tells you nothing about whether the muscle got a stimulus worth responding to. Mechanical tension on the muscle fibre at a near-maximal load: that's the signal. More sets does not mean more signal. More sets means more noise, more recovery debt, more sessions missed. Four working sets per week per muscle group, taken close to failure with a heavy load, will outperform fifteen sets of moderate weight at moderate effort in every long-term comparison. The gym is not a place to demonstrate suffering. The gym is a place to apply a precise stimulus and leave. Do it properly. Then eat the beef. Then sleep. Then come back.show more

You can only grow through the training that you... can recover from.⠀⠀⠀ ⠀⠀⠀ High reps add undue levels of fatigue, thereby impairing recovery, while offering no additional benefit.⠀⠀⠀ ⠀⠀⠀ Because anything outside the last 4-5 reps from failure does not stimulate growth, and is therefore superfluous.⠀⠀⠀ ⠀⠀⠀ An optimised hypertrophy programme has to factor in fatigue, and it has to attempt to minimise it.⠀⠀⠀ ⠀⠀⠀ That's why I recommend 4-6 reps.⠀⠀⠀ ⠀⠀⠀ It's more efficient, it maximises the stimulus to fatigue ratio, and that can be a gamechanger for people who have been stalling their progress due to impaired recovery.⠀⠀⠀ ⠀⠀⠀ This is a very easy theory to test out for yourself.⠀⠀⠀ ⠀⠀⠀ - 4-6 reps.⠀⠀⠀ - Straight sets.⠀⠀⠀ - Train close to failure.⠀⠀⠀ - Rest 3 minutes between sets.⠀⠀⠀ - Train each muscle twice per week.⠀⠀⠀ - Do 2-4 sets per muscle group per session. - Add weight whenever possible.⠀⠀ ⠀⠀⠀ Your progress will be the proof.show more

How many sets per dog?

The Ultimate Upper Muscle Builder Workout Routine🔥 1. Bench... Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failureshow more

Watch till end 👇👇 1. *WEEK 1 → WEEK... 4* 3 sets x 15 reps. No excuses, just results 2. *This is what consistency looks like* Keep doing the work nobody sees 3. *From "❌" to "✅"* One exercise, one goal: abs 4. *Stop doing crunches. Do THIS* 3x15 mountain climbers on a bench 5. *Want a 6-pack?* Start here. 3 sets x 15 reps. Thank me in 4 weeks 6. *Fat to fit in 4 weeks* It starts with one .....🔥🔥show more

This abs workout will light you up 🥵 15... reps × 3 sets Save & try it.show more

The Only Workout Routine You Need For 2026 🔥... 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failureshow more

The Only Workout Routine You Need For 2026 🔥... 1. Bench Press: 4 sets x 8-10 reps 2. Incline DB Press: 4 sets x 8-10 reps 3. Dumbbell Flyes: 3 sets x 10-12 reps 4. Cable Crossover: 3 sets x 10-12 reps 5. Push-Ups: 3 sets to failureshow more

Total Body Transformation🔥 1. Full Squat: 4 sets x... 8-10 reps 2. Leg Press: 4 sets x 10-12 reps 3. Wide Pulldown: 3 sets x 10-12 reps 4. Shoulder Press: 3 sets x 8-10 reps 5. Bench Press: 4 sets x 8-10 reps 6. Abdominal Crunch: 3 sets x 15-20 repsshow more

If you have lagging Arms and bringing them up... to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post belowshow more

Get lean - waist to 44-45% of height Build... abs with abs machine. 2-3 sets of 8-10 reps. 2x per week. Full rest, heavy weight No AI!!!!show more

You ready to cash another one leg per game?... Week 5 is our week.show more

Your workout should not take 2 hours. If it... does, you're either: A) Doing too many sets (diminishing returns after 12 per session) B) Socialising more than training C) Both Effective training is: 5-6 exercises, 2 working sets each, genuine intensity, 45-60 minutes total. If you need more time than that, you're not training efficiently. You're just occupying space in the gym while convincing yourself that more time equals more results. It doesn't. More intensity equals more results. Time is irrelevant.show more

Every desk worker in the entire world needs to... seek out this machine One of the BEST things you can do for Lower Back/posture As little as 2-3 sets 2x per week can have PROFOUND benefits Eventually, this will wind up in every gym in the world…BET ON ITshow more

5 sets of Chest on Monday + 5 sets... of Chest on Thursday Is WAY BETTER THAN 10 sets of Chest on Monday + 0 sets of Chest on Thursday 15 year old me (not that smart) figured this out by thinking about it for 1 minute Guys on this app that give fitness advice STILL don’t get itshow more