Should you ever find yourself in the gym doing a 4th or 5th working set of a SINGLE EXERCISE in a SINGLE SESSION… - Locate the locker room - Find the sink - Splash some cold water on your face - Take a good hard look in the mirror and ask yourself… “What the fuck was I doing on sets 1, 2, & 3???”

@DeanTTraining 2 sets to failure. Usually get 7-10 reps. 2nd set always less. Been doing this for months and great results. Strength through the roof. If you do it right, after 2 sets you’ll be tired. Make sure your driet is in check too.

@DeanTTraining I’ve switched to 2 sets about 2 months ago. My strength goes up every workout, I have absolutely no shoulder pain even when every set is taken to failure, I feel great during the day and I’m not fucking tired. It’s eye-opening after 15 years of quite serious training.

@DeanTTraining My coworker does 15x10 on calves 10x10 on squats 25x25 on curls and Extensions. Thought he was exaggerating until I did a leg day with him stopped not even halfway through and said what the fuck are you doing and went and did my own thing lol "that's how you build muscle bro!"

@DeanTTraining Disagree... Full body workout A: 6 sets weighted pull ups 6 sets weighted dips 6 sets leg press Some bi/tri/calf fun stuff to finish. Workout B is with dumbbells.

@DeanTTraining I still do three sets of 12, but after taking your advice I upped the weight by an extra 15lba where I can barley make rep 10 on the third

@DeanTTraining I am already dreading the third set. Why the fuck would I do 4? 2 is the sweet spot, i feel comfortable going as hard as absolutely humanly possible without the existential dread of knowing i have to do it again

@DeanTTraining What about a person working each muscle group just twice a week. Is 4 hard sets is enough volume for the week? What's your take on this @DeanTTraining ?

@DeanTTraining Dean, I want to grow my shoulders so I am trying to get to 3 sets on the seated OHP machine, I can get to 8 and 7 on sets 1 and 2, but can't even get to 4 on the third set, am I doing something wrong?

@DeanTTraining Reps?

@DeanTTraining Intensity or nothing. The volume boys can keep pumping.

@DeanTTraining Dropped to 3 or 4 sets on almost everything. What changed was actually tracking the weight every session and making sure the eccentric was controlled but the load was honest. Sets 1 through 3 all count when the weight is right and the tempo is there.

@DeanTTraining I'm unable to do a 3rd set these days. Like 2 'back breaking' sets of leg presses? The visuals of the leg press machine gives me nausea and paranoia.

@DeanTTraining Intensity matters. But volume matters too. 4 hard sets done well ≠ 4 junk sets. The real question is whether sets 3–4 still have quality output.

@DeanTTraining lift heavy as possible for 5-10 reps or until failure do that twice per exercise 3-4 exercises per session aim for 1 extra rep or slightly increase weight each week/fortnight done

@DeanTTraining Ya that's crazy. Even something I genuinely enjoy and want more of, like smith incline bench. its a warmup set two working sets 1RIR one drop set 1RIR on both

@DeanTTraining 1 or 2 for big movements then I pick another exercise.. smaller groups 2-3 then move

@DeanTTraining Such fn BS!!! I do at least 10sets of bench & I will guarantee they are packed fn full of intensity! No bitch tits here

@DeanTTraining Some people will answer with 'warming up'. We are humans. We should be moving all day. Our bodies, except in circumstances with an injury, should already be warm and ready to move. Imo

@DeanTTraining I see jacked guys going in, doing chest for 60 minutes straight, 4-5 sets each of different variatons. Im doing 3 sets to almost failiure on 3 or 4 different muscle groups in that time. But they are legit built quite well. Respect cus i guess whatever they doing is working.

@DeanTTraining Not true. If you are doing heavy sets at 4-6 reps, 4 or 5 sets is the norm to get to a high weight.

@DeanTTraining This is complete bullshit. The mentzer system (which he didn’t use when competing) doesn’t work. An intense 15-20 sets with mid to high reps and 1-2 minute rests works better than anything for building muscle- and it’s what almlar all bodybuilders use.

@DeanTTraining I plan on, and do, six sets for most lifts during a session. No intensity problems.