I Cut The Number Of Sets I Do In Half

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In this video, I break down my 100-day challenge where I cut my training volume in half. Instead of doing 3–4 sets per exercise, I only did 1–2 all-out sets, with almost every set to failure. I’ll go over the science behind training volume and intensity, and share my strength, DEXA, and physique results.

My Results:
https://docs.google.com/spreadsheets/d/1VFPu8nY67IZhTiGT1TjrxIuhBofMGIyHFAq6SQvkRpc/edit?usp=sharing


Timestamps:

0:00 - Introduction
0:20 - Why I Always Did High Volume Training
7:30 - The Low Volume Challenge
11:34 - The Low Volume Science
14:39 - My 100 Day Results

References:

Training Volume Guidelines:
https://www.researchgate.net/publication/353932034
https://journals.lww.com/nsca-scj/fulltext/2018/08000/evidence_based_guidelines_for_resistance_training.11.aspx
https://pmc.ncbi.nlm.nih.gov/articles/PMC8884877/

Examples of Studies Supporting Higher Volumes (listed at 3:25):
https://pubmed.ncbi.nlm.nih.gov/23249767/
https://pubmed.ncbi.nlm.nih.gov/24414336/
https://pubmed.ncbi.nlm.nih.gov/30153194/
https://pubmed.ncbi.nlm.nih.gov/17313291/
https://pubmed.ncbi.nlm.nih.gov/25546444/

2010 Volume Meta-Analysis:
https://pubmed.ncbi.nlm.nih.gov/20300012/

2016 Volume Meta-Analysis:
https://pubmed.ncbi.nlm.nih.gov/27433992/

2024 Volume Meta-Analysis:
https://sportrxiv.org/index.php/server/preprint/view/460
Maintenance Volume Study:
https://pubmed.ncbi.nlm.nih.gov/21131862/

2025 Low Volume Study:
https://pubmed.ncbi.nlm.nih.gov/40249908/

2023 Proximity to Failure Meta-Analysis:
https://www.researchgate.net/publication/370837310

Barriers to Training:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5968958/

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Written by Jeff Nippard
Produced by Bailey Wood, Bradley Nippard and Jeff Nippard
Filmed by Cam Cline and Meraki Films
Edited by Rickie Ho, Sam Ding and Jeff Nippard
Research and fact checking by Max Edsey
Graphics by Sam Ding and Rickie Ho
Music sourced from Epidemic Sound

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 18 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury or illness.