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hi everyone my name is kay johnson and
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i'm a my protein pt and today we're
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going to talk about how to structure our
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so i often get asked how many sets
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should i be doing per muscle group it
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would be easy to say an exact number but
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everybody is different and it depends on
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your vision and goal for your body in
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each training session each muscle group
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should be trained between three to ten
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sets depending on your workout structure
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and your training age if you only have
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chance to work out say twice a week
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i would say maybe structure your
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workouts with compound movements such as
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deadlifts and squats so you can work
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several muscle groups at once another
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common mistake is over training if
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you're hitting the gym daily and doing
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too many sets for one muscle group but
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you might not see the difference
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sometimes you're walking to the gym and
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you see people doing excessive sets on
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one certain muscle group the majority of
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the time this is an inefficient way of
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training less is more this is due to
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lack of acid building up in the muscle
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your muscle can only take so much this
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could have an unhealthy impact on your
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muscles and joints and take you longer
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to recover this could have a negative
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impact on your motivation form and could
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increase the risk of injury so how many
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sets should we be doing per week per
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muscle group i would recommend 5 to 30
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reps for muscle building depending on
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what type of training you are doing
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hitting a muscle group with too many
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sets per session can be a common mistake
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because you can only grow muscle so much
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per session and this could have an
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unhealthy impact on your joints and
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other soft tissues structures and take
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longer for you to recover so the more
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sets you do can have a negative side
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effect on motivation make you overall
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tired and can lead to poor form and of
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course could potentially lead to injury
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and you might not target the muscle
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correctly there are two types of
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training hypertrophy training which
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increases muscle size or muscular
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endurance training which is putting no
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muscle under strain for a long period of
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time you should be challenging yourself
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to lift a heavier weight than you would
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normally do what you should be looking
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for is when you get to reps six seven
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and eight it becomes a struggle then
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this is the perfect weight for you
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remember don't over lift because you
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don't want to lose your full if your
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form goes drop down to a lighter weight
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i'd like to think if i can do one rep
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with a good form that's a success and
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then i can constantly achieve realistic
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goals the way you would structure your
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training all depends on how many times
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and how long you can go each week then
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you would try and hit every muscle group
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at least once or twice within these
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sessions even with a routine getting a
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full week of workouts can be difficult
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if you're low on time i would do two
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full body sessions each week and hit
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each muscle group in these sessions if
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you are training three to five times a
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week i would do around five to six
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exercises in each workout depending if
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you are super setting if you are super
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setting exercises i would do around four
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to five supersets with about eight to
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ten exercises per session and i would
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stick to a rep range of 12 to 15 for
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each exercise so what do you think if
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you have any questions stick them in the
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comments section and remember to like
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and subscribe to the my protein youtube
