r/JeffNippard

I was arguing with ChatGPT about whether 12×3 (12 sets of 3 reps) could be better for muscle growth than 3×12.

My reasoning:
Both are 36 total reps.
With 12×3, I can use much heavier weight.
Since each set is only 3 reps, the individual reps should be higher quality because I’m less fatigued within the set.
If I take every set to failure, 12×3 gives me 12 failure sets, whereas 3×12 only gives me 3.
More hard/quality reps + heavier weight + more sets taken to failure = potentially more hypertrophy.

ChatGPT initially said 3×12 was obviously better for size.
Then I clarified that I’m talking about 12×3 with every set taken to actual failure, not just stopping at 3 reps with 2–3 reps in reserve.
Now ChatGPT admits 12×3 could produce more hypertrophy, but says it can’t honestly claim that it will because more work doesn’t necessarily mean proportionally more growth, and muscle damage isn’t itself the goal.

So who’s actually right here?

Assume:
Same exercise
Same 36 total reps
12×3 = genuinely 3 reps to failure every set
3×12 = genuinely 12 reps to failure every set
Ignore time efficiency and convenience completely
Which protocol would you expect to produce more muscle growth, and why?
I’m genuinely curious whether my logic is sound or if I’m missing something fundamental about hypertrophy.

Now off course 12x3 is a little bit insane i’m aware of that but what if…

My current strategy when I’m at the gym is that I pick a weight where 8 reps is max and once i hit 12 in all sets I up the weight. But my question is as a beginner should I be taking all those sets to failure where I can’t do another rep with good form

Goals are hyper trophy, strength, and lowering BF%, focusing on compound lifts. Is this overboard? I don’t mind spending 90 minutes at the gym. I’ve been going to the gym for a couple years and want to start locking in and taking it seriously. Any tips are greatly appreciated, let me know what you would change. Aiming for a MWF setup. Will be doing some ab work and cardio after each workout. My idea was do 2 exercises per muscle group per workout. Thanks everyone 🫡

Day 1

1. Squats 5x3-6
2. Bench 5x3-6
3. T Bar Row 3x8-12
4. DB Overhead Press 3x8-12
5. Calf raises 3x8-12
6. Overhead Tricep Extension 3x8-12
7. Pull ups 3 sets till failure
8. Lat raise machine 3x8-12

Day 2

1. Deadlift 5x3-6
2. Overhead press 5x6-8
3. Leg Extension 3x8-12
4. Incline Dumbbell press 3x8-12
5. Lat Pulldowns3x8-12
6. Shoulder press machine 3x8-12
7. Hip thrust 3x8-12
8. Cable fly 3x8-12
9. Walking lunges 3 sets 10 steps per foot

Day 3

1. Bench 5x5
2. Hack squat 3x8-12
3. Chest supported row machine 3x8-12
4. DB overhead press 3x8-12
5. Leg Curls 3x8-12
6. Preacher curls 3x8-12
7. Dips 3x8-12, last set till failure
8. Pull ups, 3 sets till failure
9. Lat raise machine 3x8-12
10. Calf raises 3x8-12

Does anyone have any suggestions for how to add calories to meals without making them massive meals? I don’t have the biggest appetite so I’m aiming to do 4 smaller meals rather than 3 big ones, and every “bulking recipe” I see on instagram is an absurd amount of food to account for the extra calories. Any tips appreciated :)

Also I can’t eat dairy so adding cheese is out of the question 😔

When I was doing bicep exercises for the first time in the gym today I picked up the 6kg dumbbell and I did about 4 reps on both arms and my left will had about 4 reps left and right arm literally couldn’t do any more at all . How do I fix this or will it go away naturally as i feel embarrassed when I was doing them cus my right was shaking while my left was fine . How do i fix this ?

Just downloaded the MinMax program. This will be my first time training on my own (without a coach or small group).

What app is best for tracking these workouts? I don’t fancy paying a Microfactor Workouts sub 😬

Thanks

Jeff told us in one video that the best forearm exercise for the Brachioradialis is the Preacher Hammer curl. In another video he also called it the greatest Brachialis exercise. Now I’m really confused. Wouldn’t the Brachioradialis be targeted more if I did Reverse preacher curls?
Jeff said doing it on a preacher shifts tension to the forearm, but why would it be the best Brachialis movement also then? Any thoughts?

Edit: confused Brachialis and Brachioradialis at the reverse curl part

I feel like I’m always in a cycle of wanting to bulk up then wanting to get lean. Realistically I don’t have enough muscle yet to cut, but unsure whether I should bulk, since I’m not convinced I could stick to a cut afterwards.

Mainly looking for anecdotal experience rather than statistics, what’s worked best for everyone?

I’ve been looking at the usual ways people try to separate real progress from day-to-day noise during a slow gaining phase. Bodyweight averages, repeat measurements, performance at a similar RPE or RIR, recovery, and clothing fit can all tell slightly different stories. Before visible hypertrophy is obvious, what tends to be the most useful signal in your own training?

So I've been running the coolcicada ppl program for about 4 months. I've been looking around for a new workout to switch things up. I've considered Jeff Nippard's Bodybuilding Transformation System, or his ultimate ppl, as well as GZCL General Gainz, or the RP Hypertrophy 4.1 workout i found on liftosaur. The more science based workouts seem to only do like 2 sets of 2 exercises per body part and going from doing the 5 sets of 5 then 3 sets of 8 to 12 for the bigger lifts i wonder if I'll still make gains losing some volume.

Also I cut from 240 and out of the gym for 2 years down to 180 at 6ft tall. Ive bulked back up to about 188 without gaining any new body fat. But im planning to ramp up my bulk soon. Not sure if that info is helpful

I am have been training for 8 months and I am on a cut.

My body fat percentage is high so is it normal for me to get 1 rep less sometimes or get the same reps.

I think my maintenance is 2100 kcal and I am eating around 1900 kcal. My maintenance can be 2400 kcal but I am not sure because on 2400 kcal I was not losing weight at all.

One more thing should I cut aggressively or slowly because I have a lot of fat to lose. My main goal is to look aesthetic and build muscle not just lose weight.

I’m starting a new job and I can only train Thursday-Sunday. Can I run an ULUL on consecutive days without rest without running a risk of overtraining or injury?

I've been in a plateau for god knows how long. I can gain weight, I can gain strength. But I can't gain muscle!!! Last year was pretty bad for me. Didn’t know much about progressive overload, sleep & diet were awful. This year I got back on track. Yet my arms are stuck in the same size. I can lift more,I can take my sets to failure. But I can't gain any size?? Only gain I can notice is in the back. And that's it. I joined the the gym to stay away from depression. But this thing, this continuously stuck thing is making me more frustrated

Can anyone help?

Everything done with roughly 7-10 reps, 3-4 sets

6’2 98kg male 25

Just looking for general fitness and hypertrophy/strength gain

Lower 1
Barbell Squat - 70kg
RDL - 60kg
Hamstring curls 55kg
Calf raises 40kg
Ab workout - leg raises and sit ups

Upper 1
Flat bench - 70kg
Overhead press - 30kg
Pull ups - 6 bodyweight reps
Seated row - 45 kg
Incline curls - 15kg each hand
Tricep rope pushdown - 40kg

Lower 2
Leg press - 150kg
Leg extension - 50kg
Hamstring curl - 55kg
Calf raises - 40kg
An workout - 40kg

Upper 2
Incline bench - 60kg
Lateral raises - 12kg each hand
Pull ups - 98kg body weight
Back extensions - 10kg plate
Hammer curls - 15kg each hand
Tricep straight bar - 45kg