Rest 30 to 90 seconds between sets and choose a weight that allows you to perform the recommended number of repetitions while challenging your biceps. Homepage When it comes to building muscle size, finding the right combination of exercise choice, repetitions, and sets is essential. The number of weekly sets you need to maximize muscle growth also depends on how often a particular muscle is trained. That will depend on your experience and your fitness goals. Well, in this article we’ll figure out just that by using current scientific evidence to determine exactly how many sets per workout you should be doing to maximize growth. Takes around an hour. And, these 2 set/rep combinations also combined to put them right in the middle of their optimal volume range per workout (which in this example was 30-60 reps for bigger muscle groups). Well, there are several scientific studies that prove about 10-20 sets per muscle group per week gives you better muscle-building benefits. I mean if i start building program with 10 sets per muscle how can i understand if these 10 sets are too low for the muscle group ? And in the first set, you performed 8 reps whereas the second set you performed only 7 reps. And just to be clear, whenever a “set” is discussed in this article it will refer to a set performed within the 6-12 rep range. Then repeat two more times for a total of three sets. For both exercises, the set/rep combination they picked has them working in their optimal intensity range (which is 5-12 reps per set for this example person). I have a question. While this is not a perfect system for analyzing workouts, it is far more advanced than simply focusing on sets and reps. It usually depends on what I'm working on. How Many Sets Should You Do Per Workout? In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12. Train each muscle at the optimal frequency of 2x/week. To finish the workout, you could even tap into your slow-twitch reserves and finish the … However, the exact number depends on various factors like: Workout volume (based on classic formula) = Weight x Reps x Sets = 150 x 8 x 3 = 3300 pounds. Let’s take an example person named PersonA. How Many Sets Per Muscle Group: Here Is The Schedule. Honestly, as long as that happens, then exactly how you divide your volume up among exercises becomes a little less important. As far as hypertrophy goes, diminishing returns will occur after this point. How to Add Training Volume the Right Way What is active rest? Cheers! This makes sense. Large Muscle Groups: 90 to 120 weekly repetitions divided into three workouts; 30 to 40 repetitions per workout; 3 sets of 10 to 12 repetitions per exercise; Smaller Muscle Groups: How long should I rest between sets? If you choose the full-body workout routine, you’ll be exercising each muscle group three times per week. Meaning, if you want to get the best results possible, your goal is to use an optimal amount of volume for each body part and muscle group per workout and per week total. For example, an upper/lower split comprising just three exercises per workout might look like this: He took a deeper look into the previous meta-analysis I mentioned and found that limit to be roughly 10 sets per muscle group. Even in advanced lifters, this per session limit is around 5-10 sets per muscle depending on proximity to failure. Once you hit this point, you'll struggle to complete the desired number of reps per set. In this example, you would have performed 2 sets. Perform 40-70 total reps per muscle group per session. The total volume being done per exercise is pretty similar despite the different amount of sets/reps being used. Of course, that’s just the quick and simple answer. This is something widely known as “junk volume”. But, upon further analysis we realize that this isn’t the case – and in fact doing so can even be detrimental. Advanced lifters need more: 16 to 20 sets per muscle group weekly. How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. How Many Sets Are Needed To Build Muscle? What are DOMS? You absolutely must improve on your work sets that you did in the previous workout. How Many Sets Should I Do Per Workout? I, for instance train my chest once a week because my goal is to maintain the size already have. Sets and reps and inversely proportional. Adding size is challenging and will require time and consistency to … Use 1-2 exercises (2 for bigger muscles) per session, per muscle group. So let’s say you were doing the bench press. This is because there actually seems to be an upper limit of sets per muscle group that you can do in a single workout before it starts to do more harm than good. That means you should do three sets of 10 reps. Keep in mind that our bodies become accustomed pretty quickly to the same routines, so it’s a good idea to continue advancing often by adding a bit more weight. You lift the weight off the rack and manage to lift it 8 times, and then re-rack it. ), Now that you know how to apply your optimal amount of volume to the exercises you do, it’s time to actually figure out what exercises you’re going to be doing. If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. In parts 2-4 we take a closer look at 3 very popular and very effective drop set routines to learn how to apply the information we covered in part 1. How do HIIT sessions effect your outcome? Track your weight limits along with your reps and sets so you know when it’s time to take your weight training to the next level. Beginners only need 6 to 10 sets per muscle group weekly. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. From here, the next logical step is to break this optimal amount of volume down in terms of how many sets and reps you should do per exercise each workout. All matters regarding your health require medical supervision. It contains beginner, intermediate, and advanced home workouts. Go PRO today for access to training logs, workout plans, and more. How Many Exercises Per Muscle Group? I recommend that you do anywhere from 3-5 sets per exercise. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. Legs I do about 20-25 sets to make sure my quads, hamstrings, and calves get worked pretty well. Adding sets can be a surefire way to discover your recovery limits. It seems that most people benefit from up to a maximum of 10 sets per body part, per workout. The ideal workout volume per workout, backed by scientific research. “How many sets, reps and exercises per workout?” is one of the most-asked questions by men who are a little older, have busy, productive lives, and are dedicated to their fitness efforts. Total Volume Done For Chest During This Workout, 30-60 reps per big muscle group per workout, The Ultimate Weight Training Workout Routine, How To Create A Weight Training Workout Routine. Keep your working sets to 6-8 maximum for smaller muscle groups (biceps, triceps, calves) and 10-12 for larger muscle groups (chest, legs, back). Let’s say you are doing 5 sets per exercise and doing 4-5 exercises per muscle group per workout session. This wasn’t entirely surprising, given that it seems like muscle growth is maximally stimulated with around 4–12 sets per workout, but we can benefit from as many as thirty sets per week. Shoulders = 12 sets for me What Is The Best Way To Lose Weight Fast And Keep It Off? ), 2 “Must-Do” Exercises For A Massive Chest (Based On Science), The Ultimate Lower Body Workout (All You Need Are Dumbbells), Perform those 16 sets with better quality since you’ll be more “fresh” when performing them, Remain under the estimated 10 set per-session threshold. This amount of volume (or whatever amount of volume is optimal for you, your goal, your experience level, and your training frequency) could have been reached just the same using various other set/rep combinations from that list above as well as a different amount of exercises. Brown Rice vs White Rice: Which Is Better? The researchers compared training each muscle group once a week with 16 sets per session, or twice a week with 8 sets per session. Before you ponder how many reps of deadlifts should I do, you should understand the advantage of warm up sets. I advise training the areas that need the most work twice per week, 8-10 sets per day, to distribute the volume and training time. Chose a weight heavy enough that you can only do 10 reps in a row.  If you are trying to bulk up quickly, or just build more muscle, volume is the name of the game. Now let’s say you’re a fairly experienced lifter requiring 16 sets per muscle per week, using chest as an example. Their ideal frequency is to train each muscle group. How many sets per muscle per workout should you do? And lastly, just always keep in mind that research tells us about averages. And there you have it! That will depend on your experience and your fitness goals. How many sets per week for all body parts? You then wait for a couple minutes and then repeat it again but this time are able to lift it only 7 times. After one set of 10, rest. How Many Sets Should You Do Per Workout To Build Muscle? Somewhere between 3 and 8 exercises per workout will work fine for most people. Once you hit this point, you'll struggle to complete the desired number of reps per set. And you’ll finish off by grinding out two “pump sets” of 10 reps with shorter rest periods. With a workout schedule that trains each muscle group about twice per week, you would need to divide that weekly volume range by about 2 and split it up evenly over your 2 (or so) weekly workouts for each muscle group. This is a very high volume for a muscle group to do in a single session. A well set-up training program will enable you to avoid doing too many sets for a muscle group in one workout in order to minimize any excess junk volume. If you do less reps than this, you will need more sets whereas if you do more reps you will need less sets. Amazing article ! You’ll increase biceps size and strength by alternating between sets of higher and lower reps while increasing and decreasing the weight accordingly for a generous 14 sets per workout. 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