TLDR;
John Meadows discusses and experiments with "set sets," a training technique popularized by Seth Feroce. The technique involves performing a set to failure, reducing the weight by half, and then doubling the reps. Meadows explores the effectiveness of this method, its potential benefits for muscle growth through progressive overload and full muscle fiber activation, and how it compares to cluster sets. He emphasizes the importance of pushing through pain and selecting safe exercises for this technique, recommending it as a valuable tool for achieving ultimate potential in training, regardless of whether one is natural or not.
- Set sets involve going to failure, halving the weight, and doubling the reps.
- The technique promotes muscle growth through progressive overload and full muscle fiber activation.
- It's similar to cluster sets, emphasizing hard reps and pushing through pain.
- Safe exercises are crucial to avoid injury.
- Meadows recommends incorporating set sets sparingly, like with cluster sets.
Introduction to Set Sets [0:00]
John Meadows introduces the concept of "set sets" as a training approach popularized by bodybuilder Seth Feroce. He defines set sets as performing an exercise to complete failure with a certain weight, then immediately reducing the weight by half and doubling the number of repetitions. Meadows expresses his initial reaction to the technique as "crazy," which intrigues him and motivates him to try it out.
Experimenting with Barbell Curls [0:59]
Meadows decides to experiment with set sets using barbell curls. He warms up with a couple of sets and then loads the barbell with 95 pounds. His plan is to perform as many reps as possible to failure, then quickly strip the weight down to just the bar (approximately half the weight) and perform double the initial number of reps. He notes that even partial reps count toward the goal, emphasizing the importance of pushing through to get everything possible out of the set.
Performing the Set Set [1:53]
Meadows performs the first set of barbell curls, pushing to failure and achieving 16 reps. He then immediately reduces the weight to the bar only and aims to perform 32 reps. Despite the burning sensation in his arms, he completes the set, demonstrating the intensity and demanding nature of the set set technique.
Discussion on Exercise Selection and Safety [4:22]
After completing the set set, Meadows reflects on the technique and its application. He suggests that set sets are best suited for safe exercises like dumbbell presses, leg extensions, or leg curls. He cautions against using set sets with exercises like squats, where failure could lead to injury. The key is to choose exercises where you can safely push to failure and continue with the reduced weight.
The Science Behind Set Sets and Muscle Growth [5:01]
Meadows discusses the effectiveness of set sets in the context of muscle growth. He references Chris Beardsley's idea that the last five reps of a set are the most crucial for muscle growth because they challenge the muscle to the greatest extent. Meadows argues that progressive overload, whether through increased weight or reps, is essential for hypertrophy. He criticizes the notion that the last five reps aren't important, asserting that those reps near failure are critical for overloading and pushing the muscle to adapt.
Activation vs. Exhaustion of Muscle Fibers [7:09]
Meadows explains that maximal muscle fiber activation isn't the only factor in muscle growth; it's also about exhausting those fibers. Set sets, with their emphasis on going to failure and then continuing with a lighter weight, ensure both activation and exhaustion. He compares this to cluster sets, where short breaks allow for more hard reps and greater overall fatigue. Both methods maximize the number of "end reps" that are most important for growth.
Practical Application and Frequency [9:03]
Meadows suggests incorporating set sets sparingly, similar to how he uses cluster sets. He recommends using the technique on one or two exercises at the end of a workout, as it is very demanding. For example, in a leg workout, one might perform squats followed by leg extensions or leg curls with set sets. He reiterates the importance of choosing safe exercises to avoid injury.
Summary and Final Thoughts [9:41]
In summary, Meadows affirms that set sets are an effective technique for muscle growth because they promote both full muscle fiber activation and exhaustion. By going to failure and then continuing with a lighter weight, you maximize the number of hard reps. He also emphasizes the importance of pushing through pain, which he believes many people underestimate. Meadows concludes that set sets are a valuable tool for achieving one's ultimate potential, regardless of whether one is natural or not, and commends Seth Feroce for developing this structured and effective training method. He also notes that the technique allows for progressive overload by aiming for more reps each week.