@cesare_shapable: You’re not training too little. You’re just stacking it wrong. ⸻ Most people think more sets = more growth. That’s not how it works. Muscle growth has a ceiling per session. After a certain point… you’re not adding stimulus anymore. You’re just adding fatigue. ⸻ This is called junk volume 👇 Sets that: • Don’t increase growth • Kill performance • Slow recovery ⸻ Here’s what actually matters 👇 👉 Enough hard sets to trigger growth 👉 Then stop before fatigue ruins output ⸻ And here’s the bigger mistake 👇 Frequency. Most muscles recover in 48–72 hours But if you only train them once a week… you’re leaving multiple growth opportunities on the table ⸻ So instead of doing everything in one session… 👉 Spread your volume across the week 👉 Train each muscle more than once 👉 Keep quality high on every set ⸻ Same volume. Better distribution. More growth. ⸻ Follow for more no-BS training and muscle building strategies

sauthor :

so would you suggest doing 1 exercise per muscle group heavy and intense eg: just bench press, shoulder press, pull down, squat. And forget leg extensions and flies and straight arms etc..

gbg :

I don’t do it for optimisation but for the love of the game

… :

Vitamin D :

I believe Upper, Lower + Arms, upper, 3 times a week is perfect, your arms recover faster so it's fine if you want to add them to leg day to not get bored, the rest 2 exercises 3 sets per muscle, is fine, since these exercises may target multiple muscles you'll have enough stimulus without getting fatigued

Jeff :

What about FST7 or gvt? I’m curious because back in 2013 I started doing fst7 and I got most of the gains from that time 🧐

Henry DaPiffle :

This guys videos are the best ever

nickhabby14 :

I do 4 sets of 10. What do you recommend I do instead?

milosev1c :

excelent video ill use everything

Aj Singh :

bro uv got amazing vids very helpful thank you keep them coming 💯gains

TROYYYYYY :

i workout 4x a week for 9 months. rest days is where your muscles grow.

user4557230769362 :

you sound like gus fring

bamb0_1 :

😳😳😳

cards on the table :

😁😁😁