Table of Contents
How many sets should I do for a muscle group?
So we know based on the 2017 meta-analysis mentioned earlier that roughly 10-20 sets per muscle per week is the sweet spot for maximizing growth. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range.
How many reps should I do per muscle group per week?
The ideal training volume for building muscle is around 9–18 sets per muscle per week. And if you’re choosing good lifts, doing 6–20 reps per set, and bringing those sets within 1–2 reps of failure, the bottom end of that range is often enough to maximize muscle growth.
How many sets per workout to maximize muscle growth?
How Many Sets per Workout? The number of weekly sets you need to maximize muscle growth also depends on how often a particular muscle is trained. That is, doing 16 sets once a week will produce different results to 8 sets twice a week.
How many sets and reps should you do per workout?
20-30 total reps per exercise per workout (using heavy weights) is adequate for gaining strength. 50 reps or less per exercise per week works fine for strength gain in beginners. On the other hand, 50-100+ total weekly reps works better, especially in more experienced individuals.
Is 40 reps a day enough to build muscle?
40 or less total reps per muscle group is moderately effective for muscle growth. However, 100+ total weekly reps per muscle group is more effective. 150+ total reps per week for each muscle group is best for hypertrophy, but lower volume may work fine strength or muscular endurance.
How many times a week should you workout each body part?
If this isn’t your first rodeo, I recommend using an upper-body/lower-body split. Each week, perform two upper-body workouts and two lower-body workouts, with two exercises per large muscle group and one exercise per smaller muscle groups.