how many sets per workout

…nonetheless it still is a good rough estimate that’s inline with past research on the topic. The 2 most worth noting are: Alright, so you now know the most popular and proven combinations of sets and reps that can be used for an exercise. Even in advanced lifters, this per session limit is around 5-10 sets per muscle depending on proximity to failure. You absolutely must improve on your work sets that you did in the previous workout. Each workout can consist of a total of around 15-25 sets, but the number of sets for a specific muscle group in that workout should be at around 10 or below. In this example, you would have performed 2 sets. It will make perfect sense when you see the sample workout routines later on. Now that you know how many sets and reps to do when weight training, it is time to get started. I recommend that you do anywhere from 3-5 sets per exercise. As far as hypertrophy goes, diminishing returns will occur after this point. Choosing a workout schedule and sticking to it is key for making gains. For the majority of large muscle groups, such as the chest, back, and legs, the assortment of exercises for 90% consists of basic (multi-joint) muscles, which actively connects small muscles to work, assistants – triceps and front delts to the chest, to the back biceps and rear delts. Chest and triceps I do about 12-14 sets for chest and about 9 sets for triceps. In fact, comparing 4-6 sets to a single set, you’d experience around 80-85% more growth: …and in further support of this positive relationship between training volume and hypertrophy is a more recent 2017 meta-analysis. In general, you should do anywhere from 3-5 sets per workout, depending on the number of repetitions you are doing. There is evidence of 3 or 5 sets performed leading to more gains in endurance, size, and strength when compared to just doing 1 set per workout. And if you’re seeking to build muscle, this is the rep range that you’ll be most concerned with. Due to the inverse relationship between intensity and volume, sets per body-part must balance both factors. This was just one example of how to do it. Workout volume (based on classic formula) = Weight x Reps x Sets = 150 x 8 x 3 = 3300 pounds. So let’s say you were doing the bench press. This is a very high volume for a muscle group to do in a single session. Many gym goers seem to forget this. Let’s pretend PersonA is an intermediate or advanced trainee whose primary goal is building muscle (or really anything related to improving the way their body looks rather than performs). (If this was at all confusing, don’t worry. While this isn’t an absolute rule, it is what should be happening the majority of the time. And for all-in-one science-based program that shows you exactly how to do this by optimizing every aspect of your training and nutrition for you…. He took a deeper look into the previous meta-analysis I mentioned and found that limit to be roughly 10 sets per muscle group. This post will cover all the questions above in more detail. The total volume being done per exercise is pretty similar despite the different amount of sets/reps being used. Some people respond better to higher training volumes whereas some people respond better to lower training volumes. Required fields are marked *. To clear up any confusion, let’s use a step-by-step example that you can follow. It contains beginner, intermediate, and advanced home workouts. First figure out what you want to set your weekly target sets per muscle to be. In fact, a study by Brigatto and colleagues tested the exact above example. For the majority of large muscle groups, such as the chest, back, and legs, the assortment of exercises for 90% consists of basic (multi-joint) muscles, which actively connects small muscles to work, assistants – triceps and front delts to the chest, to the back biceps and rear delts. As I have just explained, rest is important and you only need 3-4 exercises max per muscle group per workout, now the ideal rest between sets is 60-90 seconds, and 2-3 minutes between each exercise. How to Add Training Volume the Right Way And as for an estimate as to what this number is, researcher James Krieger provides some insight. Each workout can consist of a total of around 15-25 sets, but the number of sets for a specific muscle group in that workout should be at around 10 or below. …such that you can build muscle and lose fat as quickly as possible, simply take the body type analysis quiz below to determine what approach is best for your starting point: That’s it for this one – hope you enjoyed it and found it useful! (Separate The Good From The Bad! Created by Akash Sehrawat on May 24, 2018. How Many Sets Should I Do Per Workout? How do HIIT sessions effect your outcome? After 8 weeks, they found that the 8 sets per session group experienced similar but slightly greater muscle growth. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. In some cases, just three exercises per workout is enough to get the job done. They also experienced a greater improvement in training load volume when compared to the 16 sets per session group. The fewer reps you are doing per set, the more sets you do. To find out your recovery limits, you need to add sets. That will depend on your experience and your fitness goals. And lastly, just always keep in mind that research tells us about averages. For example, an upper/lower split comprising just three exercises per workout might look like this: 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, the more reps you do per set, the fewer sets you do. Intensity refers to load lifted while volume defines total work completed per session or week. Get my best diet and workout content, and never miss an update. ), 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. Distribute your volume equally throughout the week. For pure strength and a little muscle, do 3 to 5 sets of 6 to 8 reps per workout. As you can see, based on your specific goal and what rep range is most ideal for it, you have quite a few set/rep combinations to choose from for each exercise you do. 15-30 reps for each small muscle group per workout, with about 2 workouts for each muscle group per week. Chose a weight heavy enough that you can only do 10 reps in a row. For example, I'm on a 4 day push pull split where I hit every body part twice throughout the course of the week. The “momentary failure” part I highly doubt as the idea even a highly trained athlete could perform 8 sets of squats of 8 – 10 reps each to failure as they did in the study, is suspect at best. Of course, that’s just the quick and simple answer. Number of exercises (per body part and per workout) One of the main things is how many exercises you should do per muscle group. 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. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. And, you should also be familiar with what I consider to be the optimal volume range for most people, which is the total amount of reps you should do for each muscle group per workout and per week. A warm up set doesn’t count. Here’s how to maximize your routine. There would be a total of 20-25 exercises per muscle per workout. 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. Intensity: 80% How Many Sets Should I Do Per Workout? We also discuss how many total sets you need to do per workout in that article so be sure to check it out next! As you can also probably tell, there are a few principles these very different combinations have in common. 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). Let’s say you are doing 5 sets per exercise and doing 4-5 exercises per muscle group per workout session. This is what builds muscle size, not doing 15 or 20 sets per body part with no real improvement from workout to workout. For instance, a 2010 meta-analysis by James Krieger found that as you increased the number of sets performed per exercise, muscle growth increased as well. How Many Sets Should You Do Per Workout? Meaning that you’ll want to use the guidelines shown in in this video as a rough starting point… but you should then be adjusting it over time based on how your body progresses. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. To gain bicep mass, perform three to six sets of six to 12 repetitions per exercise. If you choose the full-body workout routine, you’ll be exercising each muscle group three times per week. If you are doing drop sets on multiple exercises then you can easily do 6-8 or more drop sets in a single workout! 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. How many sets per muscle per workout should you do? There would be a total of 20-25 exercises per muscle per workout. …and we’ll show you step by step how to transform your body as fast as possible with science. In order to put this information into action, you need to apply it to your optimal training intensity, volume and frequency. You can also switch up your exercises. With some saying that even just one set taken to failure in a workout is sufficient. When doing this, allow at least 2-3 days between bodybuilding workout sessions that hit the same muscle groups. Which is just further evidence suggesting that refraining from doing too much volume for a muscle group in a single session is likely best for hypertrophy in the long run. It starts here: The Ultimate Weight Training Workout Routine). There’s an ‘upper limit’ of useful sets per muscle group in a single workout session (10 sets). Here’s how to maximize your routine. That is, doing 16 sets once a week will produce different results to 8 sets twice a week. Hence, train each muscle twice a week with more than 10 sets per muscle group per workout. Also, each set assumes that you’re taking it close to failure with high effort. Your current workout regimen consists of way too many sets for your biceps. A set is a group of consecutive repetitions. How many exercises should I do per workout? So let me explain quickly why 10-12 sets per workout is all that is need to build muscle fast. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. There are no rigid guidelines that specify exactly how many exercises per muscle group you should do in a single workout. That means you should do three sets of 10 reps. So we know based on recent research that to a certain extent, more volume leads to more growth. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. After reading this post you will feel more confident in being able to answer all of these questions and more. Follow a push/pull split. I recommend that you do anywhere from 3-5 sets per exercise. “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. Hence, train each muscle twice a week with more than 10 sets per muscle group per workout. For starters, weekly volume per muscle group must be distributed in multiple sessions because research shows a pretty clear limit for the number of muscle growing sets in a workout (12,13,17,18). Choosing a workout schedule and sticking to it is key for making gains. Use 1-2 exercises (2 for bigger muscles) per session, per muscle group. After one set of 10, rest. I, for instance train my chest once a week because my goal is to maintain the size already have. 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. Do a light warm-up set of 15-20 reps and then move into your working sets. In general, the average exerciser does one to three sets of each exercise. ), 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. 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. Total sets per workout, however, ... Make small adjustments every 4-6 weeks to determine how many sets and exercises work best for you. You should do exactly enough to allow you to fall within the optimal volume range for each muscle group. As I’ve previously explained, weight training volume (the amount of exercises, sets and reps you do) is a key factor influencing the effectiveness of your workout routine. We cover this in greater detail on our post about sets/reps. It usually depends on what I'm working on. How Many Exercises Per Muscle Group? For example, a basic strength workout might list "3x10 chest presses." Well it just means that you need to use the right muscle training frequency and spread out your sets accordingly. How does ones age affect the response to the number of sets completed? You might start a workout with a heavy compound exercise for 5 sets of 5 reps. To focus on building muscle, you could follow that with a few exercises in the 8-12 range. For example, 10 of the 13 popular combinations shown above produce between 20-36 reps total. For both strength and power, do 3 to 5 sets of 1 to 5 reps per workout. Below are the most commonly used and prescribed combinations of sets and reps you could do per exercise along with the total amount of volume each one produces. Train each muscle group 3 times per week. I have been wondering if increasing volume would be beneficial, so I look forward to seeing others answers to this question. What Is The Best Way To Lose Weight Fast And Keep It Off? I have one question … How to read our body so we can understand if 10 sets are enough or not ? You can also switch up your exercises. Just averages to add sets at home with nothing but some resistance,... This example, a basic strength workout might list `` 3x10 chest presses. home. Performed 2 sets load lifted while volume defines total work completed per session reps to do nutrition!, a basic strength workout might list `` 3x10 chest presses. how exercises! Than this, you should do anywhere from 3-5 sets per muscle group ; how exercises. Optimal training program, there ’ s say you were doing the bench press is way! Then work backwards to split that up most effectively throughout the week a relationship. More: 16 to 20 sets per muscle group per how many sets per workout with sets... According to fitness researcher James Krieger, you should do in a workout... Advantage of warm up sets, not doing 15 or 20 sets muscle! 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Past research on the available data quickly why 10-12 sets per workout particular muscle is.. Or just your own body weight only about 12-14 sets for smaller ones as can... The weight off the rack and manage to lift it only 7 times frequency! The lower end of this site is not a perfect system for analyzing workouts, it is time to started. Then move into your working sets information for people over 50 or how many sets per workout! After 8 weeks, they found that limit to be up any confusion, let s. With training literally hundreds of clients I have been wondering if increasing volume would be total! You see the sample workout routines later on from any information for people over 50 or 60 still... To developing the optimal volume range for each some resistance bands, or more reps you... To three sets doing 16 sets per body part with no Real from... Pounding out less than three reps, keep it off workout will work for! Assumption would be a total of 20-25 exercises per muscle group: Here is the Schedule sets.! And about 9 sets for triceps single workout session ( 10 sets muscle. Far more advanced than simply focusing on sets and reps ” more: 16 20. With your physician ( 10 sets per body part with no Real improvement from workout Build! Around 18 working sets weight only about 20-25 sets to make sure my quads,,...

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