How Many Sets Should You Do Per Workout To Build Muscle?
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Date: 2022-01-03
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Comments and reviews: 10
SPC
Can anyone help me? - from watching and reading as much as I can, it seems 10-20 sets is the optimal weekly amount.
I am currently working out 2 X a week, doing a full body workout, hitting each muscle group with 3 sets of 10 reps across 3 exercises. That amounts to 9 sets per workout and 18 per week.
My reasons for doing the above workout = 1. I only have to go to the gym twice a week. 2. I have 5 days of rest a week for full recovery. 3. If I miss a day it doesn't affect my routine as it's always full body. 4. I utilise my time as much as possible when I do get to the gym. 5. I'm hitting 18 sets a week, and 9 sets each workout (not over killing.
Can anyone tell me why I seem to be really alone doing full body workouts and only training twice a week? It's always seemed doing some sort of split workout and doing a chest day or hitting a muscle group once a week. say, doing 3 sets of 10 reps across 5 exercises - amounting to 15 sets a week (less than me) - and having to go to the gym 4 times a week to cover the whole body is better? .
reply
Can anyone help me? - from watching and reading as much as I can, it seems 10-20 sets is the optimal weekly amount.
I am currently working out 2 X a week, doing a full body workout, hitting each muscle group with 3 sets of 10 reps across 3 exercises. That amounts to 9 sets per workout and 18 per week.
My reasons for doing the above workout = 1. I only have to go to the gym twice a week. 2. I have 5 days of rest a week for full recovery. 3. If I miss a day it doesn't affect my routine as it's always full body. 4. I utilise my time as much as possible when I do get to the gym. 5. I'm hitting 18 sets a week, and 9 sets each workout (not over killing.
Can anyone tell me why I seem to be really alone doing full body workouts and only training twice a week? It's always seemed doing some sort of split workout and doing a chest day or hitting a muscle group once a week. say, doing 3 sets of 10 reps across 5 exercises - amounting to 15 sets a week (less than me) - and having to go to the gym 4 times a week to cover the whole body is better? .
reply
Lars
I would like to know if weekly frequency or per session volume is is most important for hypertrophy. Say I decided to do 16 set for a muscle group per week. Is it better to do 4x4 set or 2x8 sets. I strongly suspect it depends on the muscle group and the ability to recover between sessions, which can be individual. Currently I do 2x8 for quads and hamstring but 4x4 for back, chest and arms. By trial I experienced difficulty in recovery with frequent leg training even with 4 sets per workout and better stimulation of the legs with a higher per session volume. Not sure if the same will be true for chest and back where I can recover fine with higher frequency and low per session volume. I will test it myself since I have not found data on this.
I know that when volume is equated for there is no significant difference in frequencies between two or more times but I still expect a difference for different muscle groups and that's what I can't find data on.
reply
I would like to know if weekly frequency or per session volume is is most important for hypertrophy. Say I decided to do 16 set for a muscle group per week. Is it better to do 4x4 set or 2x8 sets. I strongly suspect it depends on the muscle group and the ability to recover between sessions, which can be individual. Currently I do 2x8 for quads and hamstring but 4x4 for back, chest and arms. By trial I experienced difficulty in recovery with frequent leg training even with 4 sets per workout and better stimulation of the legs with a higher per session volume. Not sure if the same will be true for chest and back where I can recover fine with higher frequency and low per session volume. I will test it myself since I have not found data on this.
I know that when volume is equated for there is no significant difference in frequencies between two or more times but I still expect a difference for different muscle groups and that's what I can't find data on.
reply
topithost
I train 6 days a week.
One day chest, shoulders and triceps and the other day back, biceps and legs.
Each session around 16 sets (12 rep) per muscle.
I take 1 minute break between each set and 4 minutes between exercises.
Yes, every day I spend 2: 30hrs in the gym
I have been doing this since July 2021 and noticed good gains. More defined muscles and a good body composition.
Is this a lot and recommend in the long run? If not then what is the best way to tweak my current program for muscle gain and getting leaner.
I do understand that one has to be on a calorie surplus to gain bigger muscles.
Your replies are welcome.
Thank you.
reply
I train 6 days a week.
One day chest, shoulders and triceps and the other day back, biceps and legs.
Each session around 16 sets (12 rep) per muscle.
I take 1 minute break between each set and 4 minutes between exercises.
Yes, every day I spend 2: 30hrs in the gym
I have been doing this since July 2021 and noticed good gains. More defined muscles and a good body composition.
Is this a lot and recommend in the long run? If not then what is the best way to tweak my current program for muscle gain and getting leaner.
I do understand that one has to be on a calorie surplus to gain bigger muscles.
Your replies are welcome.
Thank you.
reply
Harry
Can anybody help me with this!
Ive been lifting weights for about 8 years now. Ive always been in decent shape and am happy with my size atm, Ive predominantly trained with a c/s/t and b/b (twice weekly) split with legs alone! I always and always have done 6 exercises for each muscle at 4 sets taking me to 24 sets weekly. After seeing Jeremy and others videos Ive realized I have been over training!
Im looking to cut my workout so Im wandering what is better, 4/5 excercies at 4 sets or 5 excercies at 3 sets each?
All advice appreciated
reply
Can anybody help me with this!
Ive been lifting weights for about 8 years now. Ive always been in decent shape and am happy with my size atm, Ive predominantly trained with a c/s/t and b/b (twice weekly) split with legs alone! I always and always have done 6 exercises for each muscle at 4 sets taking me to 24 sets weekly. After seeing Jeremy and others videos Ive realized I have been over training!
Im looking to cut my workout so Im wandering what is better, 4/5 excercies at 4 sets or 5 excercies at 3 sets each?
All advice appreciated
reply
PWRFULxgmer
idk if this is bad or not, but so far, my muscles are getting bigger than ever. So for one, I do 3 exercises per body part, I split my workouts from chest and triceps, biceps and back, legs and shoulders. Each exercise consists of 12 reps to 20 reps (Depending on the exercise, but I change my exercises alternatively (but always do the same exercises, meaning I do a total of 6 different exercise per body part per week, and I train each body part twice per week. (4 sets per exercise, 24 sets/body part/week) I'm 13 BTW
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idk if this is bad or not, but so far, my muscles are getting bigger than ever. So for one, I do 3 exercises per body part, I split my workouts from chest and triceps, biceps and back, legs and shoulders. Each exercise consists of 12 reps to 20 reps (Depending on the exercise, but I change my exercises alternatively (but always do the same exercises, meaning I do a total of 6 different exercise per body part per week, and I train each body part twice per week. (4 sets per exercise, 24 sets/body part/week) I'm 13 BTW
reply
Gaz
For beginners it's better for them to warm up 10 min cardio and warm up with lighter weights keep doing dead lift, bench press and
squats every time going to gym (3 days a week with a day rest in between for example gym Monday day off Tuesday gym Wednesday day off Thursday etc)
And then after the dead lifts, squats and bench press they can do isolation exercise different muscles body part then after cool down with light cardio
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For beginners it's better for them to warm up 10 min cardio and warm up with lighter weights keep doing dead lift, bench press and
squats every time going to gym (3 days a week with a day rest in between for example gym Monday day off Tuesday gym Wednesday day off Thursday etc)
And then after the dead lifts, squats and bench press they can do isolation exercise different muscles body part then after cool down with light cardio
reply
Kari
The fewer reps the more sets?
Absolutely not. The fewer reps the heavier weights. The heavier weights the more nerv stimulus load. Nerve system needs more time to recover than muscles.
Thus, the higher number of reps, the more sets you can perform per a certain period.
Same goes for the recovery time between your sets; more recovery time needed between sets when 1-4 reps are performed with closer to max weights.
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The fewer reps the more sets?
Absolutely not. The fewer reps the heavier weights. The heavier weights the more nerv stimulus load. Nerve system needs more time to recover than muscles.
Thus, the higher number of reps, the more sets you can perform per a certain period.
Same goes for the recovery time between your sets; more recovery time needed between sets when 1-4 reps are performed with closer to max weights.
reply
Tor-Andre
Today we know a little better. Recent study by Brad Schoenfeld says that if volume is equated, training a muslce twice a week or once a week has no impact for muscle growth. But it can be a method to handle volume to make your workouts more practical if you wish to do.
Also the statement Research gives evidence to makes no sense. Science can only gives support to theories.
reply
Today we know a little better. Recent study by Brad Schoenfeld says that if volume is equated, training a muslce twice a week or once a week has no impact for muscle growth. But it can be a method to handle volume to make your workouts more practical if you wish to do.
Also the statement Research gives evidence to makes no sense. Science can only gives support to theories.
reply
andrew
its already been proven that you dont need to lift in the 6 to 12 rep range to build muscle. you can lift as LITTLE AS 30% of your max weight and as long as you go to absolute failure it will still produce the same size gains as training heavy many pro bodybuilders today train in the 15 to 20 rep range including 3 time classic physique olympia winner chris bumstead.
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its already been proven that you dont need to lift in the 6 to 12 rep range to build muscle. you can lift as LITTLE AS 30% of your max weight and as long as you go to absolute failure it will still produce the same size gains as training heavy many pro bodybuilders today train in the 15 to 20 rep range including 3 time classic physique olympia winner chris bumstead.
reply
Yash
Well it's been 2 months to me and I can see results in my muscle growth I do 3 sets of every exercise and my rep range is between 10-15 when it comes to dumble exercises I do drop sets and then shift to different weight and continue that new weight for 2 or 3 weeks untill I feel comfortable in tht particular weights whether its biceps hammer curl shoulder press.
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Well it's been 2 months to me and I can see results in my muscle growth I do 3 sets of every exercise and my rep range is between 10-15 when it comes to dumble exercises I do drop sets and then shift to different weight and continue that new weight for 2 or 3 weeks untill I feel comfortable in tht particular weights whether its biceps hammer curl shoulder press.
reply
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