Name: "3套12 "正在扼殺你的收益! ("3 Sets of 12" is KILLING Your Gains!!)
Uploaded: 2021-01-14T06:46:56.000Z
Duration: 8 min 25 s
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We start this video with a pop quiz utilizing Jessie.

Jessie is going to perform an incline dumbbell bench-press and you are going to watch and

see if you can spot what Jessie does wrong.

There's only millions of people watching.

So now we're going to do a set of 12 reps.

The video title is "3 Sets of 12 Is Killing Your Gains".

Jessie is going to demonstrate how we kill our gains.

For all intents and purposes, he's looking solid right here.

Now, the idea is for him to do the set to failure.

The first thing I can say is, he wasn't quite at failure, but he was approaching failure.

The more important point though was, if you took out a stop watch and you go back and

you watch how fast Jessie did it, his tempo on that put him at about a 20 to 26 – I

wasn't really timing it specifically – but 20 to 26 second time for him to do that.

Maybe up to 30 seconds at most for him to do that.

That tempo is not enough to illicit the hypertrophy that he's looking for by doing that rep range

So let me explain where this is all coming from.

When people came up with the magic number of 12 reps – 10 to 12 reps for hypertrophy

– where that was really generated from was from studies that show that you're ultimately,

the place that you make the most gains, is when your time under tension eclipses 45 seconds

and gets closer to 60 seconds for a given set.

So if you were to do a rep with a tempo of either a second up and three seconds on the

way down – prolonging the eccentric contraction, which is what we talk about a lot, even the

Sore in Six Series – that's four seconds per rep.

Or if you did, maybe, a second up with a second pause at the top and a little two second down

When you do this – what you just did – you now do the 12 reps, you do it to failure,

but you do it at much too fast of a pace to get the benefit that you were going for.

Again, predicated off the fact that time under tension is what was driving the rep range,

So 3 sets of 12 is killing your gains because we become so fixated on 12.

It becomes nothing about what actually led to the picking of 12 as the magic number,

and it becomes all about the magic number.

So now, if we fixate on 12 – and now I have to share a little bit of an embarrassing story

for Jessie, but this is all so we can learn.

When Jessie started training in here the first thing I did was watch him do his exercises.

By the way, performance-wise Jessie's technique on that was really good.

He kept his elbows tucked here, he drove them up over his chest, he wasn't protracting his

But what we want to do is when we think about Jessie starting out training I'd just like

As I watched him perform his first exercise in his workout he did his sets, he didn't

take any of them to failure, he was basically stopping a little bit short, and then he went

His third set, or fourth set looked a little harder, but then he went to his next exercise

and he started off, on the very first set, he stopped way short of anything that looked

That's when I intervened and I think I remember "Jessie!

JESSIE: I said "Well, I've got two more sets left."

JEFF: So he said "But I have two more sets left."

The mentality that Jessie was thinking was "If I lay it all on the line here in this

first set, how the hell am I going to get 12 reps in the second and third set?

And that is the death of the prescription of 3 sets of 12.

If that's how you look at it a lot of things go wrong.

So let's see some of the things that go wrong.

If you take the 3 sets of 12 approach and you grab a weight, and you do what Jessie

did and you say "If I can't make it there, then I might have to do something to make

So I might choose a weight that's a little bit lighter to start.

Then the next time I come around with a workout I'm not going to start with what I started

I'm going to go with a little bit lighter weight so I know I have a little bit of energy

Or you'll do what I kind of saw you doing, too.

He gets up here, he starts doing his first rep.

Now let's go even with the slow – let's go with the right tempo.

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"3套12 "正在扼殺你的收益! ("3 Sets of 12" is KILLING Your Gains!!)

ultimately

approach

fatigue

technique