no

>>77208897
Maybe I'd have to see the rest of it. I suspect some kind of semantic tangle though.
Like I do 2 sets*, **, +,¦
*it's actually 3 but 1 is a warm up, the middle could be to failure or not, but the last always is.
** that's on 1 of 2 exercises per group per session so realistically 6 in total if we're counting everything that involves moving the weight within 5 reps of failure and resting as a set
+ I don't do this all the time just when I'm between blocks of higher volume training
¦ drugs may be involved but this isn't about that this is about selling you on something I make money off of.

No. If you're going to do 2 sets then might as well do a third, it only takes another 3 minutes max to increase your volume by 50%.

>>77208946
If you don't need 10 minutes of rest between sets, you aren't lifting heavy enough, sucker!

Per body part or exercise?

>>77208897
He’s most likely talking to advanced lifters that are capable of pushing themselves into only doing 2 hard sets. The average /fit/ browser wouldn’t know what to do and just do 2 sets of easy work and go home and watch hentai.

https://youtu.be/zoK6wCb-WvM

File: real-sticky-image-simple-workout-diet-health.png (1000.1 KB)

1000.1 KB PNG

>>77208897
Please just start exercising instead of endlessly following and discussing e-celebrity. Exercise is no that complicated, you don't need some juiced up influencer telling you what to do and to buy his course. Listen to your gym elders and your friends on /fit/

>>77208897
I think it is.
On pull day for example, I do a single lat pulldown warmup set and then do 2 hard sets for each exercise.
It doesn't make sense to do a warm up set for bicep curls if you already activated your biceps during lat pulldowns

>>77209022
Also, what I've noticed if you do 2 actual intense sets, your third set will be shit, given that you only take 2-3 minute to recover, meaning that you already did enough during your first two sets.

No it’s bullshit. It’s the equivalent of telling fatties they can eat jalapeño poppers all day and lose weight cause it’s keto. “You barely have to lift to get jacked bro”

They also just misrepresent what a set is. Their “warm up sets” are not a warm up at all they are working out. That’s the loophole these fucking grifters use to be able to say they only do 2 sets. They are doing several “warm ups” at heavy weights and high rep counts

>>77208897
not lifting at all* gets you even more jacked
*with roids

File: Traumhaft+trigger+medium+mentionlist+neato_2e96ef_9094876.jpg (733.7 KB)

733.7 KB JPG

>>77208897
1 set is king because you recover in 1 day.

File: Mike Mentzer.jpg (65.4 KB)

65.4 KB JPG

>>77208897
Sounds like overtraining. On a serious note consider a twice per week AB split. 2-3 exercises at 2 sets each is about 8-12 sets per muscle group.

If you can consistently progress aka add reps/weight on a exercise doing 2 sets why would you do more

File: A51AA2CA-B6A1-4B61-A42B-72EB3F716105.jpg (153.2 KB)

153.2 KB JPG

>>77209248
>1 set
that's way too much

>>77208949
you are fat

>>77208944
2 sets 2345

>>77208897
>Bald
>Ginger
>Dyel
>Orange as fuck (probably vegan)
This "man"s opinions dont matter to me

>>77209463
oh I thought it would have superset the numbers
ignore me

>>77209419
There are reddit threads of redditers juicing without lifting and getting no results.

>>77208897
random youtube grifter makes stupid claim.
>IS IT TRVE!!!!???
fuck off retard

>>77209467
I guess it's Redditor anecdotes vs. medical research

>>77208897
Yeah, if you are not counting your warm up, two set with good intensity work really well

>>77208897
>doing less gets you more jacked
>is not jacked
why would you take his word for it?

>>77208897
what true is just about every fitness youtuber is a gear abuser scamer for impressionable young men..

>>77209455
Do not call me fat.

>>77209483
This.
I am cutting and so other than bench I do 2 sets for everything on a full body 3x week routine. Keep weight heavy, keep intensity high and keep rests short (most only 1:30). Once I go back to bulk the volume needs to go back up to 3 sets.

>>77209467
>redditers
the answer is right there, my boy

>>77208949
Based gymrat. I would love to do the same but I have ambitions other than fitness.

never ever listen to bald ''men''

>>77208897
Maybe if you really know how to push a set, or consider rest-pause sets to be a single set. Like if you’ve ever done a 20 rep squat cycle and the set takes over 4 minutes. Some lifts lend themselves to being pushed into oblivion. Back squats, ohp, dumbbell rows, barbell curls, body weight tricep extensions, lateral raises, shrugs, and probably more

I do 1 set.

File: 1670043905419.webm (2.6 MB)

2.6 MB WEBM

>>77208897
i was doing 6 sets per exercise
i reduced it to three after learning about HIT training. my elbows were starting to hurt due to that volume
i think i might have been the wide grip pull ups which put stress on my elbows

File: yuna.webm (3.7 MB)

3.7 MB WEBM

if i did just one set per exercise my workout would be like 3 minutes long lmao

how the hell are people having 40 minute workouts with just one set per exercise? are they doing dozens of exercises or something? are they counting the rest periods?

>>77208959
per exercise i imagine

>>77209765
I do 3-4 sets per exercise, not counting warmup sets. Of course rest time is counted though. Workout duration is from the time you enter the gym to the time you leave. What's the other way? Are you setting a stop watch every time you pick up a weight?

>>77208897
>do less sets and gain more!
>do more sets and gain more!
>do lower reps at higher percentage of 1rmax for more gains!
>do more reps to grease the groove for more gains!
It's all so tiresome.

File: spr-tier-3-detail-off-active-insect-repellent-ebrockob-001-1-c9d031216ec54f02a2f518f6d47ed50b.jpg (149.7 KB)

149.7 KB JPG

>>77209765
>>77209757

>>77209022
>>77209023
same, im all about 2 hard sets now. do a warm up before your first push or pull of the day, but after that blast those two sets as hard as you can for each muscle

>>77208897

2 sets is enough if you go to failure both times.. none of that pussy "form breaks down" failure, you gotta push until you physically can't.

>>77208897
>2 sets*

*and a ton of warmup sets

>>77209022
>lat pulldown
I think this is more applicable for big exercises where you use lots of weight and joints. Squat etc.
I do two sets for bench and press, 1 set for squat and dead. Sometimes a second if the first wasn't great

>>77210182
no, i do 1-2 warm up sets that are usually about half as many reps as my working sets

>>77209248
Too many variables to say when exactly you recover short of getting day by day bodyscans (while taking steroids) to see when lean mass increases occur. Because that doesn't occur until recovery is over.

The question people are still fighting about is does working out before that occurs worsen it or not. We've assumed it's queued for a while because you can see increases working out every day for a while. But no one knows yet if the returns are the same as if you waited.

>>77210237
So you are doing “warm up sets” with the same weight as normal sets? You are proving his point big time

>>77210279
no, dumbass. why the fuck would a warm-up set involve the same weight as a working set? that's just another set lmao

>>77210282
That’s the only plausible way you fags are making gains with only 2 sets. Gotta be misrepresenting something

>>77210286
i do 6-8 exercises roughly 2x9 four times per week (and my routine calls for 5 days/wk but i had to take it down a notch 2bh), do some quick maffs on that and compare it to your own volume

I do 2 sets on most movements. 3 exercises for 2 sets is a lot more fun than 2 exercises for 3 sets.

Skimming this thread and it's the same endless brainless dogmatism that is so prevalent on this board. Science based lifting is gay and retarded as fuck but the other end of the spectrum where you put 0 thought into your opinions isn't muhc better.

File: 47804.jpg (2.9 MB)

2.9 MB JPG

>>77208897
Everyone is obsessed with 2 sets after Jeff Nipples' video. It's advertised as a way to trick yourself into highest intensity, because you're not dreading the mountain of sets ahead of you, which was already the fad because of I guess Sam Sulek making it look cool and everyone imitating him, and Mike Israel falling out of favour and taking the idea of keeping some reps in reserve with him.

The problem is it's not 2 sets, it's 2 sets per exercise, these people are still hitting high volume per muscle group but splitting it up into a bunch of different exercises. So really the only advantage is that self-gaslighting which will hopefully make you lift more. That's some sort of home gym privilege that I can't identify with, in my gym I'm not going to spend my hour commuting between different machines, working in with people, warming up multiple times. If one squat rack or bench or machine opens up I'm setting up camp.

>>77208897
Yes, the less you work out the more muscle you build.
I work out zero times a week and build muscle. Just take clen, tren, dbol, hgh, and insulin.

File: sad-fact-pipe-pepe.png (343.2 KB)

343.2 KB PNG

>>77208897
I do 3 sets and have bigger arm muscles plus more hair and don't need glasses, so no.

>>77210415
u finna ACK from enlarged organs, find some molecules popularized after 1980 lol.

>>77210286
>only
You need to get your head out of this mode. It isn’t doing you any favours. Someone who really, really pushes it and does two hard working sets is going to improve at a far greater rate than someone who does a load of volume but never pushes it

LOOK at the people in your gym who have been there for years. Or yourself. Are they not doing enough volume? They’re doing hundreds of reps, but they look the same as they did when they started. They’re in there five, six, seven days a week. Some even go in twice a day to get the extra volume in. They’re not doing enough of something. Must be the sets. They’re only in there for two hours doing a hundred total reps per exercise. Not doing enough VOLUME

>>77208946
junk volume isn't volume

>>77208897
All roads lead to Mike Mentzer

>>77208897
All roids lead to Mike Mentzer

>>77210427
Well speaking for myself I need volume to push it. Like if I am lifting heavy and hit failure I can push as hard as physically possible but it doesn’t matter my muscles simply won’t lift more. But if I take weight off the bar and do a drop set after failing and push that that one to failure with like 10 reps then it actually takes grit and feels painful and challenging. And I just don’t see any point in not doing this

>>77208973
It’s a good guide except for L-shaped chin ups. Holy shit no beginner can do those, not even close.

>>77208897
>thread is 60 posts of people making the same joke over and over again
Is it just one obsessed schizo plaguing this discussion or are we really this dearth of anything to talk about?

>>77208973
>start exercising
I don't "work out." I don't "exercise." I TRAIN
>that infographic
Worst thing that I've ever seen. Great guide for clueless beginners to stay permanently DYEL

>>77210384
i don't give a fuck about Jiff Neppard

https://www.youtube.com/watch?v=g8Nn6ARnXI8

I've started 2 set training, if i can't get at least 8 on both, the weight goes down next time. If i get 12 on both sets, the weight goes up next time. A big advantage is i have more time for a variety of lifts. I have time to do forearms, i have time and motivation to do additional bicep curls and random things i don't have time to do

today i PRed on shrugs, rear delt flies, forearm and reverse forearm curls.

.On wednesday i prd on legpress, romainian deadlift, leg extentions, leg curls, farmers walks, calf raises

tuesday i pr'd on machine flies, face pulls, bicep cable machine curls, skullcrushers,lateral dumbell raises, back extentions, lat pulldowns

it is working, im hitting PR after PR

>>77208897
>Is this fucking true?
Going till failure on the second set? Nah.

>>77210725
You don't have to do 20 for your first ever workout

>>77210729
>I TRAIN
Pedantic faggot

>>77209419
Retarded, they didnt account for glycogen in muscles. More glycogen from just roids is NOT the same as "better gains".

>>77208973
>8 reps on bench
>heckin 7 reps on squatz
This infographic was made by a legit retard.

>>77210384
Damn I never realized how bad some fags have it. City boys taking constant Ls. My local planet fitness is always chill, I’ve never seen anyone have to “work in”. What a nightmare

>>77211248
They also did a dogshit lifting routine so it doesn't really prove how much you can gain natty lifting

>>77211250
What's wrong with those rep ranges? Post body to prove them wrong

>>77208964
Wrong
The average /fit/izen doesn't even go to the gym

>>77209419
I've always been surprised these studies haven't caused more of a splash than they have. Doesn't this more or less prove that muscle mass increase is generated by targeted blood flow to a muscle with higher-than-baseline levels of testosterone? That the whole "microtear" theory is nonsense, and that even "time under tension" is only an indirect observation of this increase testosterone production?

>>77208897
volume does fuck all for muscle growth

>>77211472
The studies are shit. The natty lifting routine they use is terrible, so it's no surprise they don't see gains.
This is a problem with most lifting studies. They don't know enough about lifting to design effective routines.

>>77210446
Junk volume isn’t a thing unless you lift like a daffodil

>>77208897
Hmm maybe

>>77211250
>>77210729
>no arguments
As expected.
I accept your admission of defeat.

>>77211077
Man, Alpha really bums me out.
>all that effort
>all that planning
>all those muscles
>still 5'3
You just know he'd give every last gram of muscle for 4 more inches. Legitimately sad.

>>77211472
As other guy said the methodology is shit and also people confuse lean body mass and MUSCLE. Taking test pumps up your muscles with glycogen and water but I do believe you aren’t really gonna build muscle if you don’t lift. The LBM gains made from test and not lifting will be pissed out as soon as you get off it

Dude look at him
He made a conscious choice to start YouTube and he says this out of all possible things
Whether he's right or not is meek in comparison to the confidence he wrongly exhibits
Take these men with an grain of salt because they're often no more confident than you, only with more adrenaline and midwitery

>>77209474
particular cases negate universal claims

>>77209765
One set per exercise, four minutes between exercises, and eight exercises is 40 minutes. Longer rest periods are better if you're going to failure.

>>77208897
sure, if you're roiding. just like mentzer's heavy duty works great if you're roided to the gills and on math.

so if you're on var, sarms, test, tren, then doing a single set of low reps but to failure (or even assisted past failure) is the best way to obtain hypertrophy.

most people do not fall into that category.

I doubt that the 1MM views on that video are all roiders. and the ones roiding already know what they're doing from forums and through their gym friends, they're not going to roid and then watch random literal who fucking youtard videos.

>>77209765
holy shit you're fucking brown.

a "rep" isn't some quick little quarter ROM pump at breakneck speed. slow concentric, followed by 0.5x speed eccentric. full range of motion throughout the power curve. read mentzer, read arthur jones.

at least you jeets can read english.

>>77208897
yes
>log my workouts
>notice I consistently pace my self so I can complete all 3 sets
>sometimes even get more reps on 2nd set
>start doing 2 sets
>weight goes up faster =workouts are more fun and less tiresome
>take less time
>same gains
for me 2 sets are a mental thing

>>77211827
>thinking the majority of people who get on roids knows what they're doing
oh you delusional summer child

>>77211904
I should have phrased it better. Here's what I meant by that.

People who roid are going to fall into one of two categories.

A: Learned a lot of things from forums and gym friends prior to roiding, and do it smartly.

B: Go on roids without learning much.

The B category isn't going to be searching for content no matter what. And if they did, they would then fall into category A.

That's why these youtard videos are just slop for normies and bots, because the roiders who might learn something are either not going to learn from youtard vids, or not going to seek out to learn any information at all.

only a select few ultra midwits would start something as corporeally risky as roiding only to then have a "come to jesus" moment and search on youtard of all places to try to fix themselves.

>>77209484
eff eigh tee
FAT

>>77210725
It's clearly written by someone who hasn't tried this and possibly doesn't even lift at all, or just fucks around on machines without a plan when they go to the gym.

>JUST DO 2 SETS
>JUST TRAIN ONCE A WEEK
all psyops to keep you as a dyel. This advice is the equiv of your fat coworker asking you how you stay in shape and you say ah just a couple pushups every now and then.

>>77208897
How's he look vs Mr Olympia next question.

File: snuspepe.png (470.4 KB)

470.4 KB PNG

I do 0.5 sets, it allows me to do twice the reps of 1 set.

>>77212047
extremely high IQ post

File: 637271518181.jpg (91.4 KB)

91.4 KB JPG

>>77208897
>>77208973
True.

>>77208946
now do that for all 6-7 exercises for the day and you're looking at 18-21 extra minutes of your time

>>77212080
OMG HE SAID THE MAGIC NUMBER

*FORTNITE DANCES* *POG HOPS* *THROWS BRICK THROUGH WINDOW*

>>77208897
Why are these threads always full of people so dogmatic that they would NEVER touch a low volume/frequency routine and yet they have very strong opinions about it?
I think almost every lifter has been doing a mid to high volume routine before trying out low volume stuff, so they could observe the results first hand, hence might be more qualified to judge this stuff than someone who obviously never ever thought of trying it out?

>>77212159
Your post is filled with reddit sardonicism and false assumptions. Low frequency has a place but that's for very advanced lifters squatting 800+ pounds who need several days to recover but low volume simply doesn't work except for beginners but nobody cares about absolute beginners. Beginners are sedentary so they can jack off with wrist weights and still make gainz.

I use 2 sets to failure on upper body push compounds and 4 sets on upper body pull compounds because I for the life of me cannot feel my back muscles while doing them so I don't know where the failure comes from.

>>77212180
what are you even talking about? 800 lbs squat is world record territory depending on your weight, this isn't some kind of standard that a hobby lifter should ever care about. i smell the same dogma as with overtraining, every bro is so convinced you have to bench at least 500 lbs for reps multiple days a week to even start thinking about being overworked, and people repeatedly run themselves into the ground completely ignoring clear signals their bodies give them.

for me, at reasonably decent levels of strength (but nowhere near the top-tier ped-driven standards you're aspiring to), low volume felt much better than anything else and let me maintain steady progress, while normal volume at decent strength would always leave me chronically under-recovered if i trained consistently.

>>77212210
skill issue. eat more protein/calories, get more sleep, or lower the weight. professional athletes spend hours every day in the gym because they have to if they want to progress. anyways, low volume does work if you're a beginner which you probably are, no offense.

>>77208897
It's two sets per exercise.
Not two sets per muscle.

It's more enjoyable. I always want to cram in so many exercises in my training, but if i did 3 or more sets, i'd be doing too much volume.

>>77212221
>thinking recovery scales with sleep and calories indefinitely
>referring to professional athletes (extreme genetic outliers on PEDs with coaching teams)
>lowering weights to do more volume just for the sake of doing more volume
no offense but from the two of us you seem to be less experienced & high on bullshit do the work type of grifting
natty lifting is not squeezing as much work as you can, it's about keeping reasonable stimulus at the lowest possible recovery cost
you're probably still a kid so you have a little more wiggle room but you'll learn it soon enough if you'll keep lifting

All you need is clean and press, snatch, frontsquats, pullups, running.

>>77211252
>City boys taking constant Ls
Ever since cities were invented, but being a poorfag doesn't help either, if I was willing to pay double what I do a lot of the crowd would be filtered. I won't make double the gains though so it's an easy choice.
>>77211077
>i don't give a fuck about Jiff Neppard
>I've started 2 set training
I guarantee there's a short thread between you and him nonetheless, Alphadestiny published his video when the wave was already in motion. I can't prove Nipples was the first just because his video was first and then everyone was doing it, but it is the first I saw and he's definitely popular.
>big advantage is i have more time for a variety of lifts
Tbh it might be good if you can do it, I didn't make any progress the year I copied Sam Sulek and worked out by muscle group rather than specific movements, but I was also cutting for about 6 months of that.

>>77212233
more likely he doesnt even lift and is just trolling you "le reddit sardonicism" just gives it away

>>77212210
how low volume are you talking about? what frequency?
>>77210384
will ratelle posted vid about 2 sets 3 yrs ago, no idea about Nipples

>>77212773
2 sessions a week
1 set to failure per exercise + 2 rest pauses
8 exercises per session

>>77208897
I don't understand double progression or whatever. So for a 6-10 rep range exercise, if I get 10 reps on the first, and 6 on the second, do I still increase the weight next week?

I do two on RDL's

>started doing 2 sets to "failure" instead of 3 sets to "failure" 3 weeks ago
>actually more sore and more tired

The part about gaslighting yourself to push harder is real

>>77208897
I kinda train this way. I just do however many warmup sets I need to feel good and warm, that could be as few as one or as many as five or six but none of them are more than like 50% effort, then I do one set max effort to failure. I don't have any science but I've been making pretty decent progress and (more importantly to me) I don't get injured or feel any significant joint soreness.

>>77208897
2 sets to failure and u milk every rep but it's not that simple because it's not about 2 sets it's about getting to those grindy ass last reps where u grind the fuck out of them there is where you grow. U do a warm up set so that you don't tear your fucking bicep off as well. This is how I train been seeing crazy results

>>77211472
You didn't read the study

>>77216199
pro tip after you hit failure drop the weight and do your next set to failure again but with more volume

>>77209757
6 sets tf was wrong with you

>>77208897
Matter of preference. 2 sets if you're advanced, go to actual failure, or for compound movements.

3 sets for more general hypertrophy, volume, and for isolation movements. You can do both and reap both benefits.

>>77215005
No once you can complete your target reps for ALL sets, increase weight.

>>77208910
Elaborate

>>77217507
no

>Less is actually.... LE MORE GAINS!!!!

This is just the latest grift because retards who are scrolling fitness on youtube instead of actually lifting want to hear that doing less is actually good for them.

"heh, all you IDIOTS going to the gym everyday working our for an hour are doing it WRONG, me, I know the secret, I do 1 set once per month, and I make MORE GAINS, science says you're body LITERALLY cannot grow if you are in recovery, and all I need is 1 set for muscle growth activation, god I'm so smart for skipping the gym today"

Of course if you actually go to the gym, guess who is bigger, that's right, the guys who do more

>>77217567
>do more sets
JUNK VOLUME JUNK VOLUME
>do proper bb split
>NO GAINS NOT ENOUGH FREQUENCY

can't win.
I wonder what will be the next grift.

>>77217567
>>Less is actually.... LE MORE GAINS!!!!
less sets but heavier weights can have a good effect. its unpopular to tell that to normies, yet soon theyll understand. but you are telling the truth in that a lot of grifters try to rewrite all the rules of lifting (while on roids) to attract an audience and get people to sign up for their coaching.

>>77217567
>latest grift
also the previous one

>>77215005
Yes

>>77208897
>2 sets is king(do this!)
>why volume is king(never make these mistakes)
>why volume makes no difference(new studies)
>strength is king
>never lift heavy(do this instead)
>carbs are evil
>why carbs are actually good for you
>the 10 deep stretch isolations you NEED
>Why you should probably only do compounds
>avoid seed oils
>Seed oils are the best
>Try these new bicep curl variations!
>NEVER train biceps directly(common mistake)
at this point if you watch fitness youtube you are trying to confuse yourself. just fucking lift.

>>77217057
I mainly use cheap-ass adjustable dumbbells at home so I prefer doing partial reps at the end of the second set instead of adjusting the weight

>>77210446
A third set isn't junk volume

>>77218489
>at this point if you watch fitness youtube you are trying to confuse yourself. just fucking lift.
lift, eat well, do some cardio. but you cant force out endless content with that.

>>77208897
I theorize that if a person sees any benefit to doing a second or any subsequent set, it's because he wasn't warmed up sufficiently for the first one.

damn anthony fantano looks great

>>77208897
No. Like 6 to 10 in one day. One day a week.

>>77208897
>>77209663
>or consider rest-pause sets to be a single set.
Dr Berg recommends 2 set like this.
>go to failure
>wait ~15 seconds
>push out a couple more reps to failure
>wait ~15 seconds
>push out one or two more reps to failure
That's one set.
https://www.youtube.com/watch?v=TdtsXb58Y7U

>>77208964
>>77211386
You're both wrong. The average /fit/izen is jacking it to tranny porn.

>>77209323
That picture makes me think, every time:
>mom says you're overtraining and have to stop

>>77221242
>tranny porn
That's not how you spell anime feet.

>>77208897
Literally anything works if you are on trt and anabolic steroids

I do one set to failure and crush myself under a bar every day so I have to fight for survival to escape then spill plates everywhere. My gym hates me.

>>77221517
>My gym hates me.
They're afraid of your power.