If you're looking to build muscle and strength, one of the most important questions is: how many sets should you do per muscle group?
I got you covered. In this post, we'll break down what the science says is ideal for sets per muscle group per week.
Get ready for some hot info.
Sets for Muscle Growth
If your main goal is growing the muscles, multiple sets are definitely better than just doing 1 set per muscle group.
Research shows doing at least 10 sets per week leads to greater gains in muscle size compared to fewer sets. But you can go even higher if you want.
Studies found that for bigger muscle groups like your back and legs, up to 20 sets per week can be beneficial for max muscle growth.
For smaller groups like chest and shoulders, you may not need quite as many sets to fully exhaust the muscles.
The main thing is, don't be afraid to bump up those weekly set totals if muscle growth is your top priority. More volume can equal more gains (if you can recover from it - more on that soon).
Optimal Sets for Building Strength
If you just want to get strong AF, you don't necessarily need super high volumes.
For beginners lifting to improve their 1 rep maxes, just doing 1 hard set 2-3 days a week is a good starting point.
But for more advanced peeps looking to keep gaining strength, aim for at least 10 weekly sets for each muscle group you're trying to get beast mode strong on .
So in summary:
Beginners - 1 set x 2-3 days per week
Advanced - 10+ sets per week
That's the basic strength training set volume guidelines from the research.
Individual Differences Matter!
Here's the thing though - we're all unique snowflakes when it comes to training response and recovery.
One study found some folks respond way better to relatively low volume like 6-9 sets per muscle group per week.
But others got their best gains doing crazy high volumes around 15 sets!
So don't just blindly follow generic recommendations. You got to self-experiment to find your personal sweet spot.
Experts like Dr. Mike I recommend starting on the lower volume end, like 10 sets. Slowly increase sets over time and closely monitor how your body responds.
If you recover fine and keep progressing with 20+ sets, awesome - go to town! But if you're fried and stalling out, dial it back.
Extreme Volumes for Advanced Lifters
Alright, for you seasoned vets who have been training for years, let's talk about pushing volume to the max.
Studies show extremely high volumes can drive muscle growth even for advanced lifters.
One had participants do 45 sets per week just for triceps, and saw big increases in muscle size.
But more isn't always better. Another study found cutting the sets in half from a classic German Volume Training program actually improved results.
So cranking up the volume can work, but don't go overboard chasing gains. There's a point of diminishing returns where fatigue outweighs any extra benefits.
Advanced lifters should slowly ramp up volume over time and find what their body can handle and respond to.
Takeaways
Alright, that's a scoop on the science-based set recommendations. Now, let's recap:
Muscle Growth
Do at least 10+ sets per muscle group per week
Up to 20 sets for larger groups
Strength Gains
1 set x 2-3 days/week for beginners
10+ sets weekly for advanced
Individual Differences
Monitor fatigue and recovery closely
Slowly ramp up volume over time
Find your personal sweet spot
Advanced Lifters
Can try extremely high volumes
But more isn't always better!
Let Us Help!
Reaching your fitness potential requires a scientific, personalized approach. So if you're looking to take your training to the next level, schedule a consultation with us today and let's build your optimized program.
Let me know if you have any other questions. I'm always happy to nerd out on the details with you :)
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