How Many Sets You ACTUALLY Need for Strength & Muscle (Calisthenics)

Today I want to tackle how many sets should you do for each muscle group or exercise for maximum strength and muscle

with calisthenics. Let's see what

with calisthenics. Let's see what gymnasts actually perform. And I will share my experience and training logs for the past decades of training

calistthenics and the experience I have coaching hundreds of people for the past decade in calistthenics.

When you ask this question, how many sets should you do? First thing that comes to my mind is what is the outcome?

What is the goal that you are looking for? Because remember that now when you

for? Because remember that now when you will ask this question, you'll get a broad the full spectrum of of answers

based on the YouTube creator or whatever you reach really. H there's the powerlifters, there's the gymnast, there's the calisthenic athletes, there's the young, there's the old,

there's the bodybuilder.

So context matter, right? And I love overlapping different practices to really get a hint of where can I take my

body weight practice to. For instance,

if we take a look at bronze and silver era bodybuilding, that's the perhaps not the best most glorious times of bodybuilding, which is the golden era of

bodybuilding. That is referred to as the

bodybuilding. That is referred to as the 70s, right? where we have Dave Draper,

70s, right? where we have Dave Draper, Schwartzenegger Columbbo all of the really Sergio, Oliva, Serge

Nubra, really the great h I think nonarguably the best physics of all time. We're actually in the 70s and we

time. We're actually in the 70s and we didn't progress since. If you were looking to maximize muscle building with calisthenics, if that's your primary

goal, primary goal, which by the way has makes total sense, don't feel bad about saying that primarily you want to build muscle. It has a ton of valuable

muscle. It has a ton of valuable functions that it is a perfect sole purpose to train for extremely valuable.

Then obviously looking at bodybuilder will have a lot of correlation to you, right? because you are looking to build

right? because you are looking to build the most amount of muscle but using resistance training with different exercise. For for the most part, it's

exercise. For for the most part, it's the same mechanisms for growth. It's

resistance training. Now, you will be doing pelican curls or ring curls instead of dumbbell curls or chin-ups instead of pull downs, but for the most

part, it's the same. Now, if you look to get the best one rep max weighted calisthenics, weighted pull-up and weighted dips. Now, this will have more

weighted dips. Now, this will have more overlap with classic powerlifter powerlifting where they test one rep max

squatch, squat, bench, and deadlift. I

mixed up the bench and squatch.

This will have a lot of overlap in training style and this affect the answer, right? And let's get back to why

answer, right? And let's get back to why I think really if I look over my training program what worked the best for me for every muscle group I

recommend training 15 to 20 sets for every muscle group right and this will sound like a lot for a lot of people considering

you know the the the amount of training you'd have to to do to cover the body but that's what I think is perfect if you are looking to build the gymnast

body, right? The the bodyweight strength

body, right? The the bodyweight strength athlete. And why is that? When you look

athlete. And why is that? When you look at the gymnast, it it has almost perfect proportions. Not just in terms of

proportions. Not just in terms of aesthetics. Actually, aesthetically

aesthetics. Actually, aesthetically wise, they are similar to silver era bodybuilders where their torso is very very developed compared to the legs.

Now, they have huge legs almost like overshadowed the upper body. They have

big arms and not huge thick and broad waist, right? It was all about

waist, right? It was all about proportions. Silver and golden era

proportions. Silver and golden era bodybuilding. And I love this physics,

bodybuilding. And I love this physics, by the way. I think most people will will watch them and and that's the type of physique they'll want to have, unlike the the new age, right? But coming back

to gymnastics, it's not just the proportions of muscles, the big delts, the the defined abs and arms, right? the

most appealing muscle groups perhaps or at least popping to the eye. It's also

the proportions of physical qualities.

Gymnast they catch your eye because even not knowing fitness we we understand we we we can appreciate the feats of strength they are

demonstrating without even be being able to to to know merely mimic them.

It's mobility. It's top end strength.

You need top end strength to be able to perform the isometric holds they do on rings, the iron cross, the maltis, the plench, the Victorians, and all of the

rest of the skills. Top end strength.

When you take elite ring gymnasts that are obviously pound for pound the most insane strength athletes right compared to their body weight they are very

strong testing on barbell as well barbell lifts if you take a look at um Marcus Vctilia Norgan Finnish ring

champion like four or five years in a row who has a YouTube channel with some gems you should take a look there's not a lot of gym who actually shared their real training. This is why I'm referring

real training. This is why I'm referring this guy again. This guy was extremely strong in my opinion. One of the strongest gymnast. He just lacked other

strongest gymnast. He just lacked other components.

Guy was doing way above double bench press. He was doing like 160 kilograms

press. He was doing like 160 kilograms with no practice bench press like once a year weighing 70 kg. Uh Brendan Win the

same extremely strong USA former national gymnastics team member and competitive the rings event at the world championship level right similar

numbers. If we take a look at IAS Page

numbers. If we take a look at IAS Page which is a recreational calisthenic athlete but doing similar fit in strength on rings you can expect similar

level of raw strength on the bench. the

guy was doing, if I'm not mistaken, around 170 kilogram or 180 kilogram even bench weighing, I think it was close to

80 kg. So again, way above double body

80 kg. So again, way above double body weight, even probably lighter than than what I was saying.

It's not just the top end strength. We

said mobility, it's the the silk, the elegance that they perform it with and it's the conditioning because ring routines and other apparatuses like the parallel bars or the horse or the floor,

they are performed for a minute or two.

So you have to execute high level skills, high level strength, but repeatedly and consecutively with zero flaws or close to zero flaws. So it's

the strength endurance, it's the endurance, it's the balance, it's the coordination, it's everything. No sport,

single sport is perfect. But that is as close as you can build the the athlete with a single spot. You can argue perhaps they need more weightlifting for the lower body, but they do also a ton

of tumbling and stuff like that. Going

back to the how many sets you should do for each muscle group. Gymnasts have

their heavy sessions, actual ring gymnast, Jake Dalton, Nile Wilson, Brendan Wyn, Marco Vatilia, and there's

another guy, another gem. Go to

gymnastics forum. That's OG. I'm talking

about 20 2007 to 2010.

There's a guy named Gregor who shared it's not secret. So you can go watch his training log. We're talking about

training log. We're talking about Slovenian ring national champion who shared his training log. You will

see that they have similar structure everyone to their training. It's a very long warm up and then a lot of skill work right on the apparatus on rings in

this case the strength the the nakayama the plch the cross the everything as intense as you can imagine and then they they'll do strength workouts with

weighted dips with weighted um pull-ups or bench or overhead at press. Yes, most

of them will do dumbbells and and barbells as well to supplement or weighted calisthenics or body weightight strength exercise to supplement the ring stuff. They don't just do the straight

stuff. They don't just do the straight arm.

Some some do it like Christopher Summer, he coaches the gymnastics youth US national team. He believes in body

national team. He believes in body weight only. I don't think they actually

weight only. I don't think they actually touch weights, but most of them do and it makes sense. And some of them go to the gym and supplement. And then they do accessories as well. And that's heavy

sessions. But they also do a lot of

sessions. But they also do a lot of circuits, high rep training, upper and lower body, plyometrics, they do leg lifts, they do back extensions, they do

jumps, they do body weightight rows. Why

would a gymnast, why why would someone so strong still do bodyweight rows, still do push-ups, still do handstand, still do handstand push-up? stuff that

they can actually rep for 20 plus each set easy. It has its value. We are

set easy. It has its value. We are

talking about the full spectrum of physical qualities. They possess it

physical qualities. They possess it simultaneously. And it's not only

simultaneously. And it's not only gymnasts that they do it. The the best by far geared powerlifting club in Columbus, Ohio led by Louis Simmons or

was led by Louis Simmons before he passed away. I'm referring to Westside

passed away. I'm referring to Westside Babel. They were doing the same exact

Babel. They were doing the same exact style of training to build the best gear powerlifting athletes with the most amount of world records by far. They

mixed speed barbell work. They mixed

speed deadlifts, speed squats, speed even pometric push-ups, right? And box

jumps, sled work for conditioning and work capacity. high rep hammer curlers,

work capacity. high rep hammer curlers, tricep extension, bodybuilding on top of their classic squat, bench, deadlift events with max effort with high

intensity. So, they believed you have to

intensity. So, they believed you have to build the long-term athlete with a very wide base. H very similar to how

wide base. H very similar to how gymnasts train. They don't just go very

gymnasts train. They don't just go very um calisthenics community-esque just straight to the specific skills a ton

sheet of attempts one rep maxes 1 second hold boom fall extremely high intensity and just junk volume which would cause most of you uh for

inflammation and injury especially if you're an average height and weight person.

So it's not just the gymnastics who who got to elite levels training similarly and and when that is your goal to also be conditioned to to have high work

capacity so you don't guess out quickly you have high endurance you can actually train you can work yourself out remember when you train the goal is not just to

do you know the little as little as possible one of the best physical qualities to is to be able to endure a lot and sustain a lot. I'm not trying to

get by with the little amount of work possible. And by the way, on top of

possible. And by the way, on top of that, when you can argue you're not up for it, but I enjoy the difficulty as well. There's a lot of difficulty in

well. There's a lot of difficulty in taking pull-ups and doing 10 sets of 10 with short rest interval. That's that's

something.

So if you if you go by this ideology which is what I coach for and if you want me to do everything for you training plan individualized praying modifications

all of the nutrition including meal plan check the link in description one-on-one online coaching let's do it schedule a call and that's the way I do it other guys have been doing that that's the way

gymnastics gymnasts have been training they don't just go and do the heavy [ __ ] on rings and go nap they train for five to six hours a day. We can't afford to,

but this they their strategy is to have a wide base training for strength, top end strength.

You you know depending on your goal, you can do weighted calisthenics, weighted pull-ups or one pull-ups, handstand push-up. Do something heavy. Lift heavy.

push-up. Do something heavy. Lift heavy.

Get that stimulus. You won't get as strong if you don't actually lift heavy or lift, you know, with your body weight, doing hard skills for low reps.

But then also doing high rep strength work and then probably doing some conditioning work capacity work, whether that's sled, running, sprinting, jumping, and doing other circuit

training, extremely short rest interval.

Calisthenics can be a great substitute for that as well to build a lot of work capacity. Now, if you go ask a

capacity. Now, if you go ask a powerlifter, you get a different question right?

When I was training for pure strength, pure strength, I truly didn't care if I looked like a a noodle. I was so caught up with doing certain skills. The sweet

spot in terms of volume for every movement was about five to eight sets a week.

Why do you train with lower intensities when your main goal or your only goal is to get as strong as possible? Especially

for relative strength where you don't want to pack as much mass as possible because you are accountable for your overall mass, right?

You need to be as strong as you can pound per pound. Well, because

when you train for strength, every set is higher in intensity. Every set is closer to your one rep max. Every set is

heavier on average. So, you can tolerate less volume.

And when you train with high intensity, often what breaks is not the muscle. you will do a plunge,

you will not necessarily feel, man, my biceps are burning. What a great pump.

When you'll do a plunge, it will be more of a central nervous system activation, a total fatigue that brought the end of the set, right?

It will be a full body contraction.

It's not really an isolation movement.

then you'd need more time to recover or you'd need to do less work overall so you can perform at a very high level in terms of intensity

proximity to your one rep max every set is heavier right now when you train for muscle mass primarily and this is the way bronze era when you say bronze arrow

we're talking about the 1920s remember steroids weren't around up until the 50s and more prevalent from the 60s 60s onward everyone competitive at the

Olympia are geared right probably [snorts] some of them were still natural Marvin Eder in the 50s huge strongest

pound-for-pound I think athlete from New York under 200 pounds by the way benched over 500 lb doing one doing nine and eight one arups

each arm doing dips with weight 400 extra pounds before street lifting was a thing. Leroy Colbert,

thing. Leroy Colbert, the first guy to own 81 in arm. And

remember, you'll ask yourself, Rafael, this is a calisthenics channel. What are

you talking about? Well, a lot of people just want to build muscle and get fit with body weight from home. I train 45 minutes from home. I want to get jacked.

Why not? So, that's a great goal to have. So if you're training for for

have. So if you're training for for muscle size for hypertrophy, you better listen to people who've done it the best way. And especially if they did it

way. And especially if they did it naturally, it means more to you.

Leroy Colbert, first guy to ever own 21in arms and he was naturally and he has a great YouTube channel. He passed

away, but he has a great YouTube channel. He's a great guy. He was an

channel. He's a great guy. He was an avid natural athlete and in had insane physique and he was doing full body workouts. He believed in full body

workouts. He believed in full body workouts. One day on, one day off,

workouts. One day on, one day off, right? Three days a week. And he did

right? Three days a week. And he did about five to 10 sets for every muscle group. Longer workouts were longer, but

group. Longer workouts were longer, but the short length intervals were short to keep it not too long. And he always take a following rest day after a hard

workout. And indeed anything between

workout. And indeed anything between about 20 to 30 sets for every muscle group. That's for maximum growth. The

group. That's for maximum growth. The

first person to have 21 in arm and let alone at this body weight let alone natural. So there's some merit to it,

natural. So there's some merit to it, right? You go to Serge Numere, I think

right? You go to Serge Numere, I think if you don't know him, look him up.

That's the best physique probably of all time. The most aesthetic, well

time. The most aesthetic, well proportioned physique. He had crazy

proportioned physique. He had crazy nutrition, by the way. Um, that's not a nutrition video, although I I'd like to talk about it on a different day. He did

up to 40 sets. He have a classic ball split, like a chest, a back, a shoulder, a leg, an arm day, five or six days a week, often doing twice a day with the

same as group, but then having six to seven days to recover between every muscle group. So he can actually do so

muscle group. So he can actually do so much volume for each muscle group because if he would train full body workouts, he wouldn't get the 40 sets of

of chest on that day which he believed um was the best. And you know people have been taking steroids since people have been taking more steroid sense. We

have more nutrition and exercise science research and he's still probably the best physique of all time. It says

something if you want that's to build the most amount of muscle with body weightight training you can learn from it. These guys were doing

high volume. They were not doing low

high volume. They were not doing low volume. They were not doing low volume.

volume. They were not doing low volume.

Absolute most people on the golden era and silver era such as Steve Reeves etc. But then also bronze era they were doing high volume training. Bronze era they were training with extremely light

dumbbells. They had a dumbbell system,

dumbbells. They had a dumbbell system, dumbbells. I'm referring to dumbbells

dumbbells. I'm referring to dumbbells like 5 to 10 pounds, full body workout, seven days a week and just pumping extremely high volume. That was probably

not effective enough.

We know better sense and and the peak was, you know, around silver and golden era. That's if you if you want to build

era. That's if you if you want to build the most amount of muscle mass. That's

the way gymnasts train as well. They

train with extremely high volume. I

can't even give you a number. It's way

past 20 sets for every for every muscle group per workout. They might just do it every day. Actually,

every day. Actually, every day gymnast will will do a lot of movements on the rings that basically train the same exact muscle groups. They

have the same weak points. When you do an ion cross or when you do a plch, when you do a maltiz, everything is so arm dominant. You train the arm. You can see

dominant. You train the arm. You can see that the gymnast physique it it mostly the the arms are huge almost unproportal to the rest of the body. The shoulders

are big but the arms are something else.

It just tells you that where most of the stimulus is right. They train with insanely high volume because they want to cover so many different stuff and not

just you know be as strong with one skill only, right? uh but having a broader base

and remember the one of the reasons bodybuilders silver and golden era used to train this way is because when you want to get big it's not just about myofibrillar

strength. Myofibrillar strength is when

strength. Myofibrillar strength is when you actual actually actually you thicken the muscle fiber size the

cross-sectional area gets wider.

Also relatively new research shows that the you might be able to increase the number of muscle fibers that's myofiar that's actual muscle fiber growth but

also cycloplasmic growth. It's not a myth. you when you do high reps, when

myth. you when you do high reps, when you do pump training, uh so to speak, when you do high volume, you get

more mitochondria, more metabolic stress, you get growth that is in the liquid, in the fluid of the muscle cell, not in the muscle fiber itself. And when

you are looking to get as big as possible, right, which is hard enough natural, that's something that you want to account for in your training as well.

You want both my fibrillar hypertrophy and my fibrillar and psychoplasmic growth hypertrophy. I may have said

growth hypertrophy. I may have said previously my fibrillar strength I refer to my fibrillar hypertrophy and cycloplasmic hypertrophy. There's growth

cycloplasmic hypertrophy. There's growth in both right and uh that's the way I've been training as well. I started training calisthenics

as well. I started training calisthenics with a straight arm bent arm split and I added a leg day and the the second leg day was running and then the seventh day

was rest and I did 10 sets for front lever and plch twice a week that's 20 sets per movement and um for the bent

arm day I did handen push-up and I did one armchina progressions 10 sets per day. That's twice a week, 20 sets. And then I did isolation at the

sets. And then I did isolation at the end. That's where I did lower back. I

end. That's where I did lower back. I

did legs, I did leg raises, I did dragon flags, and I did arms and some face pulls and external rot shoulder external rotations. So for every main muscle

rotations. So for every main muscle group I wanted to train, the biceps, the triceps, the abs, the chest, the back, the shoulder, I trained 20 sets for

every movement/muscle group a week at least at least and it was working. And when I was pushing the

working. And when I was pushing the strength up and up and up, that's where I had a breaking point because remember when you don't program in vacuum, when

you have the high intensity training, something has to drop naturally. So if

you train high volume, this is what I'm doing right now, by the way. I'm

enjoying the high volume. It's

absolutely amazing. You don't have to train one rep max, three rep max all day long to get strong. You can push your eight or 10 rep max higher. Obviously,

you'll be able to push heavier weights as well. You don't have to test yourself

as well. You don't have to test yourself every day doing attempts, right? You can

have very strategic growth. That's what

I've been doing. I know that I can hop on rings and do an iron cross and maltis a plch even though I haven't done it in more than half a year because the strength in the right places and the

size in the right places exists. I kept

training with the quality benchmarks I have. I know that pelican cures when I

have. I know that pelican cures when I have certain numbers in the pelican cures when I train the biceps now I know I can do an iron cross. It's one to one

correlation to me because I've done the research. I've been in the trenches.

research. I've been in the trenches.

I've seen where the weak links is at for me. For my other clients the other weak

me. For my other clients the other weak link might be a different place for them for the iron cross. So maybe they lack a little bit of weighted pull-ups, wide

Bulgarian weighted pull-ups to get the iron cross. So when if that's their weak

iron cross. So when if that's their weak link, whenever the weighted pull-up is at a certain number, boom, they know they have the iron cross. You don't have to constantly test yourself with

moderate maxes on rings. When I did that, I'd have to drop the the volume.

As I told you, I was training for pure strength. I'd have to drop the volume

strength. I'd have to drop the volume and do five to eight sets per movement.

That's it. And the exact routine I had at that time training the iron cross and the PLCH really just focusing on most amount of absolute strength I mean

relative strength on rings was exactly this program. One day I was building

this program. One day I was building into one top allout set. One top allout set. So

allout set. One top allout set. So

getting on the iron course and grinding the the hardest set possible. And that

was a hard set and I needed to recover from it even if it was just one single set. Similar to what Mike said, right?

set. Similar to what Mike said, right?

The the idea was if you push it very hard, you need more recovery, right? So

why why why take it, you know, just three reps in reserve. That's the idea.

The second workout was five easier sets.

same movement. Three to four days from the one all out set. Three to four days from that point, I did five easier sets.

Easier sets. Everything was below RP8.

Like very fast, very sharp, high technique.

And uh that's total six sets. That's

what I did. And I had the best strength gains. The best. But I was training

gains. The best. But I was training purely for strength. So you need to remember what you are asking. And it

also is dependent on the movement. Some

movements tolerate more volume, right?

And some movements are harder to recover from and you'll do less overall volume.

So when you take the high volume approach for muscle building, the reason it makes sense is because you can gather so much

more quality work overall, not going to failure on every set.

Let's have two examples, right? You have

the the two sets all the way to failure approach with body weightight pull-ups.

You want to increase your body weightight pull-ups reps. You'll do 25 on your first set, right? I I'm giving you the credit. 25. It was so hard that

you rested for five minutes, right?

That's usually how it goes. And you did your second set.

and the second set severely suffered.

You were able to do 18 reps because you accumulated so much fatigue from that single all out set and you did let's say three sets for the sake of the comparison. You did the third set, you

comparison. You did the third set, you waited another five minutes and then the last one was 15 less of a drop. All of

[snorts] them were all out to failure.

Insanely hard, right? 25 17 15 that's 57 total reps. Now let's do the equivalent

total reps. Now let's do the equivalent taking a higher volume approach where you don't go really to failure from the start. Right? You keep a few

reps in reserve especially in the first sets before fatigue accumulates. Maybe

sets four and five are closer to failure. You start set number one with

failure. You start set number one with 15 reps.

Right? You take only one to two minute rest. You can take less rest less rest

rest. You can take less rest less rest because you have 10 reps in reserves.

Right? I know that there's a lot of numbers and confusing, but try to to stick with me. Learn the idea. You can

rest for only a minute and a half because you you had so many reps in reserve. You only did 15 compared to the

reserve. You only did 15 compared to the 25 all out effort where you have to rest for five minutes. So you took 2 minutes rest and then you did another 15. You

are able to do another set of 15 because you didn't accumulate too much fatigue.

Now on the third set you'd had 14.

There's a drop but it's a slight drop barely even. And then another set of 14

barely even. And then another set of 14 and another set of 13. Right? On average

across five sets, taking the exact same amount of time as three allout sets to failure did because you needed to rest so much longer because of the allout effort with five sets short length

interval with the same exact total amount of time. You did more volume and the quality of the work will be so much higher because you are not as fatigued

maybe towards the end. And that's high volume training. If you go watch old

volume training. If you go watch old school bodybuilders train, the intensity is not from proximity to one rep max. It's not from proximity

proximity to RP 10 in a single set. It's

short rest intervals and it's a lot of work, right? It's a lot of work,

work, right? It's a lot of work, a lot of sets, a lot of exercise. Let's

go watch Schwarzenegger routines close to competition and like I said Sergio Oliva the myth the legend insane physique Serge Nubre right perhaps the

most aesthetic physique and maybe Frank Zayn but this is how gymnasts train as well look at Nile Wilson when he was still a professional gymnast sharing

YouTube content look the videos look at Jake Dalton US ring national gymnast former Brendan Win, Marco Vatilia, and

look at Gregor from gymnastic forum.com.

I'm giving you tidbits. I've done more research, but actual gymnastics clubs, it's hard to get a lot of information, but this is the same thing I did with my clients and it works great for

recreational bodyweight training, for strength and size. So, if you want to build the most amount of size with body weight training, if you want to get as

muscular as possible, I recommend 15 to 20 sets for every muscle group, including

biceps triceps hamstrings quads.

That's per week. That's per week, right?

Chest shoulders triceps everything. back lats 15 to 20 sets and

everything. back lats 15 to 20 sets and you achieve it by lowering the intensity. The workouts will actually be

intensity. The workouts will actually be harder in my opinion and you'll enjoy them.

Shorter rest intervals, you don't go to failure in one single set, but you are able to accumulate so much more high quality work. You'll feel the soreness

quality work. You'll feel the soreness the next day like you forgot how to train really. And if you train for strength

really. And if you train for strength and especially as you get stronger, look at street lifters. Look at Matthew slat training, weighted dips and weighted pull-ups numbers that are frightening to

just hang from a deep belt. He does one to five sets of actual walking sets with the pull-ups or with the dips per week.

When you watch Ed Conn, arguably the best powerlifter of all time, he was building up to one or two working

sets with the squat, the bench, the incline bench, and the deadlift.

That's it. And now he did a few other accessories, but with the main movements, that's it. One to two hard sets per week. And we are talking about

per week. And we are talking about perhaps the best powerlifter of all time. And it's similar with other top

time. And it's similar with other top level powerlifters. At the top end of

level powerlifters. At the top end of strength, when you're training primarily for strength, every set is so hard and heavy, you can't tolerate a lot. The

reason that you end the set and the workout is because the stress on the central nervous system is a lot. So,

it's hard to replicate heavy efforts if you do high volume. If you want to grow, you'll train heavy. heavy enough,

right? You'll train heavy enough but with more volume and you'll choose exercises where you actually fail

because you feel the muscle is failing to contract for a full rep. It's not the same full [snorts] body fatigue

sensation. It's very local, right? So,

sensation. It's very local, right? So,

it's easier to do workouts. Now I

perform workouts that are 40 sets in one workout perhaps in you know 40 minutes, 45 minutes

because it's less overall fatigue. It's

more local. You get more volume. So much

more volume with high quality because you're not breaking all the way to failure in one singular set. And you can you can get more conditioned, more work

capacity, more endurance. It will help you lean out for sure. It will help you lean out. I've been on my cut right now.

lean out. I've been on my cut right now.

It's going great. By the way, we'll do a nutrition update.

And you can still have your strength training. You can start the workout with

training. You can start the workout with skill work similar to how gymnasts train because you need all of the physical qualities. Don't just train for size.

qualities. Don't just train for size.

Have some skills and strength in the beginning. Train heavy. It has its value

beginning. Train heavy. It has its value for tendon resilience, nervous system force and power output, right? And being

able to tolerate and braced again heavy load. But also when you just train the

load. But also when you just train the main compound lifts, you don't have any high rep work including isolation or work and a smart accessory targeting

your weak links. You'll develop the injuries. Why do we have golfer's elbow,

injuries. Why do we have golfer's elbow, tennis elbow, forearm splints from plchin and presses to handstand?

Weak things break. Strong staff are resilient. If it's strong enough, you

resilient. If it's strong enough, you wouldn't have had the injury. It signals

of an imbalance. When you have golfer's elbow, it's no coincidence that you'd go to a physiootherapist or we do the same when we rehab our athletes. You'd do

triceps and you'll do some elbow flexor work and it works 10 out of 10 times and you get the the recovery done and you don't have this injury anymore because your arm will never be a

weakness again. We will make sure the

weakness again. We will make sure the arm will never be a weakness.

Right? So you do the strength, you do the skill and then you can do the muscle. All in all, resulting in about

muscle. All in all, resulting in about 15 to to 20 sets per muscle group or per movement a week, regardless of how you

split it. By the way, last video we

split it. By the way, last video we talked about training splits. If you do full body workout, that will mean about five sets each workout for every muscle group, right?

Because you have three sessions totaling 15 sets per week. If you do a pushpull split twice a day, four times a day.

Basically, push pull rest, push pull, rest, rest, you'll do about 10, eight to 10 sets for every muscle group per workout, right? You can do more sets per

workout, right? You can do more sets per workout because you only do pulling one day. You have more time for just the

day. You have more time for just the pulling muscles. And then the next

pulling muscles. And then the next workout is just the pushing muscles. So,

you can do more sets for each muscle group.

Right. Straight arm, bent arm. the same

regardless of the training split. You

will total the same amount of [snorts] sets for this result. Right? Remember,

you have so many all the spectrum of answer. You need to look what what are

answer. You need to look what what are you looking for? What's the outcome?

What's the goal? Because if you want the skill, the size and the strength, you want the function, the health, you want all of it, you need a wide base. You

need to cover more the full benefit. You

need to do more work. It doesn't have to take too much. One hour workouts, three to four days a week. That's the sweet spot for most people. If you want to know more about training splits and all

of that, that's the previous video.

Check it out. That's how many sets you should do for every muscle group today.

Next video we'll probably dive about the exercise themselves. Which exercise are

exercise themselves. Which exercise are the best? And we can dive into rest

the best? And we can dive into rest intervals if you want. If you have any question can drop it down in the comment section below. If you have any specific

section below. If you have any specific topic for the next video, I appreciate it a lot. Thank you for watching. Like

and subscribe only if you love the video. Talk to you next time.

video. Talk to you next time.