How Many Sets for Muscle Growth?

Flow High Performance2 minutes read

Traditional lifters typically perform around three to four sets for each exercise, stressing muscles close to failure within the 5 to 30 rep range for muscle growth. Total weekly volume, crucial for muscle growth, shows that moderate volumes (12-20 sets per week) are superior to low volumes, with high volumes (>20 sets) slightly better than moderate volumes.

Insights

  • Muscle growth is primarily stimulated by stressing muscles through dynamic contractions near failure, typically achieved within the 5 to 30 rep range.
  • Total weekly volume, particularly in the range of 12-20 sets per muscle group, is a crucial factor for optimal muscle growth, with diminishing returns observed beyond 20 sets per week.

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Recent questions

  • How many sets should be performed for each exercise?

    Around three to four sets for each exercise is typical in a workout.

  • What is the optimal rep range for muscle growth?

    Muscle growth is stimulated by lifting close to failure within the 5 to 30 rep range.

  • How does total weekly volume impact muscle growth?

    Total weekly volume, the total number of hard sets per muscle group per week, is crucial for muscle growth.

  • What factors limit training volume?

    Factors limiting training volume include joint stress, excessive systemic fatigue, and practical constraints like time.

  • Does the frequency of training a muscle impact muscle growth?

    The frequency of training a muscle with all volume in one session versus splitting it throughout the week doesn't significantly impact muscle growth.

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Summary

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Optimal Muscle Growth: Volume, Sets, Frequency

  • Traditional lifters typically perform around three to four sets for each exercise in a workout.
  • Muscle growth is stimulated by stressing a muscle via dynamic contractions, achieved by lifting close to failure within the 5 to 30 rep range.
  • Sets are organized to stress muscles close to failure, with each set being a unit of training stimulus.
  • Total weekly volume, the total number of hard sets per muscle group per week, is crucial for muscle growth.
  • Moderate volumes (12-20 sets per week) are superior to low volumes, with high volumes (>20 sets) slightly better than moderate volumes.
  • Diminishing returns on muscle growth start around 20 sets per week on average.
  • Factors limiting training volume include joint stress, excessive systemic fatigue, and practical constraints like time.
  • Volume allocation involves distributing more sets to high-priority muscles and fewer sets to lower-priority muscles for optimal growth.
  • Frequency of training a muscle with all volume in one session versus splitting it throughout the week doesn't significantly impact muscle growth.
  • The number of exercises per muscle group varies, with most muscle groups benefiting from at least two exercises to maximize growth.
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