I opened up my YouTube this morning and saw something pretty incredible.
Jeff Nippard, one of the biggest YouTube channels (7.7 million followers), posted a video endorsing lower-volume workouts.
Something I’ve been teaching for over 15 years.
Jeff has always been a high-volume guy.
Because that is what people like Arnold, Ronnie Coleman, and Jay Cutler all did to get big.
But he decided to test doing 100 days of low-volume training.
Here’s a link to the video if you want to watch it, but I’ll summarize his findings along with my opinions in this email.
Jeff begins the video by discussing how research shows that 10-20 sets per muscle group per week is best for size.
In his 100-day experiment, most muscle groups got 6 work sets per week.
This is lower than what the current research recommends.
Some muscle groups got as low as 4 sets, or as high as 8.
That’s 4-8 working sets per muscle group per week.
Let’s compare that to my Greek God Program.
In Greek God, we hit 4-6 sets per muscle group per week (although we occasionally go up to 8 sets for a specialization).
This is the sweet spot I found worked best for hitting PR’s and building dense muscle.
So I still think Jeff could go even slightly lower volume, but this is definitely a step in the right direction.
Jeff explains why he has been doing high-volume his entire career…
For the past 15 years, the research has been hammering the same message – “Volume is King.“
But there have been some issues with this research.
Many people believe that they aren’t really measuring true muscle growth.
Jeff explains a common criticism of these studies…
“None of these studies are actually measuring true muscle growth. What’s really happening is all that high-volume training is simply causing the muscle to swell up with blood and inflammation… something called edema.”
And while edema could be a factor in these studies.
Jeff believes there are even bigger issues.
They didn’t test high volume across the entire body, there are recovery issues, especially if you are in a calorie deficit, these are short-term interventions lasting 6-12 weeks, and diminishing returns the more volume you add.
So Jeff decided to do this 100-day low-volume challenge.
The first thing he noticed was that he felt way more locked in and focused in his workouts.
He calls this the “focus effect.”
Your workouts are only 45 minutes, so it’s easy to make each set count.
I also personally find that focusing on 5 exercises per workout yields the best results.
Another thing Jeff mentioned was that he was very skeptical that this little of lifting would work out.
He felt like he wasn’t doing enough.
This is a very common feeling when you’re coming from a high-volume approach.
Then, around week 3, he noticed something…
“Not only was I NOT losing size, I actually looked harder and fuller.”
The low-volume training was keeping his muscles fuller than expected.
This is exactly what I am talking about when I say the term “Chiseled”.
When you keep the volume low and hit PRs on a regular basis, your muscles become hard and dense like a Greek statue.
You don’t get that puffy edema look like the high volume guys have.
Jeff mentioned that he hit new PRs on several lifts.
Notably, the pendulum squat and machine chest press.
He was also doing this during a cut.
It looks like he added size to his shoulders and triceps while getting lean.
He also shared more research backing a low-volume approach.
One study took 70 subjects.
They spent 16 weeks doing high-volume lifting for legs, 27 work sets per week.
Then they were split into 3 groups for the next 16 weeks.
- No training
- 1/3 volume
- 1/9 volume
The 1/9 volume only hit 3 work sets per week for legs.
So they went from 27 sets in the first 16 weeks, down to 3 sets for the next 16 weeks.
They maintained 100% of their size and strength for another 32 weeks (224 days), doing just 3 total work sets per week for legs.
And many of them kept making gains during the low-volume phase.
He then talks about a NEW low-volume study (September 2025).
This one takes 42 experienced lifters.
They do one set per exercise twice a week (2 total work sets per exercise per week).
Each workout took about 30 minutes.
- Half the subjects went to failure
- Half the subjects stopped two reps short of failure
After 8 weeks of low-volume workouts, both groups made significant gains.
The group training to failure gained a bit more muscle.
But both groups added strength and size.
I am grateful to Jeff Nippard for doing this 100-day experiment.
He’s a smart guy and super well-respected in the fitness space.
At the end of this video, he says he’ll continue with this low-volume workout approach going forward.
This is HUGE since he has such a massive following.
I think this is going to steer a lot of guys to do the type of training that actually gets results.
Mark my words…
Low-volume workouts are going to trend in 2025, 2026, and beyond… But I’ve been perfecting this for 15+ years.
Over those 15 years, I’ve created several low-volume workout variations.
And they are all available in the Kino App.
I’ve mastered the low-volume approach…
Not just the workout splits, but the precise diet strategies that work best with this type of training.
Right now, you can get the App at up to 30% OFF.
- Get 20% OFF Quarterly Plan: Just $39.99 for 3 months (only $3.33/week)
- Get 30% OFF Yearly Plan (Best Value): Just $97.99 for the entire year (only $2.04/week)
Get Up to 30% OFF the Kino App Here
Not only that, but this app will give you the mindset that ensures success.
There’s a NEW 5-minute self-hypnosis video that is surprisingly powerful.
It’s included in the app as well.
Over the past several weeks, I’ve been playing it 1-2 times in the morning, and fat loss has felt effortless.
I can’t recommend it enough.
Take advantage of this sale and get the best low-volume workouts available.
Get Up to 30% OFF the Kino App Here
Talk Soon,
Greg O’Gallagher
