The researchers compared training each muscle group once a week with 16 sets per session, or twice a week with 8 sets per session. After 8 weeks, they found that the 8 sets per session group experienced similar but slightly greater muscle growth.
They also experienced a greater improvement in training load volume when compared to the 16 sets per session group. And the researchers speculate that these findings would likely reach greater significance if the study was done longer. 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.
First figure out what you want to set your weekly target sets per muscle to be. And then work backwards to split that up most effectively throughout the week.
Each workout can consist of a total of around sets, but the number of sets for a specific muscle group in that workout should be at around 10 or below. And lastly, just always keep in mind that research tells us about averages. Some people respond better to higher training volumes whereas some people respond better to lower training volumes.
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 That's it for this one — hope you enjoyed it and found it useful!
If you want to learn what research says is the optimal number of sets and reps to build muscle as quickly as possible, then you need to read this article. November 7, October 16, October 9, Give us just one week in your inbox Scheduling three sessions a week and sticking in the high rep range in 3 sets will have you feeling like a superhero.
Analyzing your fitness goals is the first step in figuring out how many exercises you should do per muscle group. Research shows that even fewer than 5 sets per exercise per week can grow muscle. So get moving and fine-tune your approach as you go! Nicole Davis is a writer based in Madison, Wisconsin, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives.
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There is some controversy about whether one set elicits the same results as multiple-set training. If you're more advanced, or have specific goals such as increasing muscle mass , the number of reps and sets you should do may change. For some goals, you want more reps and sets with lighter weights, while for others, the opposite is better. For weight loss, incorporate some of the following techniques into your workouts to boost calorie burn.
Get exercise tips to make your workouts less work and more fun. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.
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