How many sets per workout. Push-ups: Complete 3 sets of as many reps as you can.

How many sets per workout Find out the optimal number of sets per muscle per week and how to distribute them across training sessions. Incorporate 3–4 sets per exercise, with 30–90 seconds of rest between sets to maintain intensity. If you can do more than this, you’re probably not training hard enough. Nov 23, 2024 · How Many Sets Should I Do for Strength Training? For strength training, it’s typically recommended to perform 3-5 sets per exercise. Oct 13, 2024 · Dedicated cyclists set different goals to strive for, from cycling 40 miles in a day to cycling 5,000km or around 3106 miles in a year. In a full body split, you'll likely end up only doing 1-2 exercises per muscle group. Find out the optimal range of sets per muscle group per week and how to organize them across training days. Anything below two sets may not challenge you enough; anything over six sets could lead to overworked muscles. 5 sets of 6 to 8 reps per exercise. This move hits the upper chest area. Intermediate and advanced lifters may benefit from higher set counts, but should still be cautious of overtraining. Jan 4, 2017 · In addition, moderate frequency studies have shown that much over 8 sets per session seems to reduce per-session MAV, such that doing 12 sets per muscle group per session might actually grow no more muscle than 8 sets, and 15 sets per session might grow less. To finish the workout, you could even tap into your slow-twitch reserves and finish the session with an isolation exercise in the 15-20 range. of sets in the routine. My back is lacking for me so I made this program for my pull day to hit my upper back twice, lats twice, and rear delts once per workout and I would do this twice a week. This exercise stretches and isolates the chest muscles. Some people like to do 1–2 sets of many different exercises. In hindsight, my lack of results was because I undershot my total weekly training volume. Oct 14, 2023 · Learn how many sets per muscle group per week you should do based on research and individual factors. On average, I say 15-20, depending on muscle group. May 17, 2019 · Learn how many sets per workout you should do to build muscle based on scientific evidence and avoid excessive volume. Dec 2, 2024 · Barbell bench press: Do 3 sets of 10 reps. Training frequencies ranged from 2 to 4 sessions per week while training volumes varied greatly, and some research included 2 to 5 sets for each exercise. 2 days ago · How Many Sets of Legs Exercise per Week? Sets For Muscle Growth (Hypertrophy) in Legs: Beginner: Sets: 8–10 sets per week (e. I Rest for about 3 mins In Gym nearly 2 hours. Chest flies: Do 2 sets of 15 reps. This allows for a balance between building strength, endurance, and muscle hypertrophy. Jul 30, 2024 · Not everyone will need that many sets, and some may need more, but 10 sets per muscle per week is the baseline to adjust from. I try to pause on each rep and control the eccentrics. While you do not rest in between reps, you do rest in between sets. For any isolation exercises, you could do just 1-2 sets per exercise and get the job done well. For those of you looking to build muscle or strength, a 2017 meta-analysis found that 10-20 sets per Feb 20, 2023 · Yet another study hints at an overtraining effect: 5 sets x 10 reps per exercise and session were compared with 10 sets x 10 reps per exercise and session. Feb 7, 2025 · The finer details - how many exercises, sets and reps - is all left in the trusty, professional hands of our incredible Sweat trainers. Choose five exercises per workout and utilize rep ranges of less than 12. So, if you do 3 sets of 10 push-ups, you’ll do 10 push-ups, take a break, do another 10, take another break, and then finish with your last 10. A second set seems understandable since a warm up set may allow greater intensity for the the following workout set (Shellock & Prentice, 1985). Many workouts provide set and rep ranges, instead of specific set and rep guidelines. I do this twice a week for each muscle group. May 20, 2019 · So how many sets and reps you should do per exercise depends on the rep range selection you chose from above. 1-3 c. For underdeveloped muscle groups, more volume will potentially lead I would say that I have got the basics of lifting down with good nutrition, tempo, and form. Sep 16, 2024 · How Many Sets Per Week for Shoulders? The general recommendation is 20 working sets per week for each muscle group. Jan 17, 2025 · How many sets should I do per muscle group? How many sets you should focus on prioritizing in your training per muscle group depends on fitness level and goals. , 18 to 20 sets weekly). When it comes to designing an effective workout routine, one of the key factors to consider is the number of sets you perform for each exercise. Feb 20, 2024 · These guidelines can be manipulated (primary total sets per exercise) so that each muscle group can receive anywhere from 12-20 total working sets per week from a wide array of compound exercises Jan 30, 2023 · training series, we will answer all these questions. But if you’re trying to structure your own workouts or are wondering why your Sweat program has a particular number of exercises per workout, this guide will help to break it down. If you do the Recommended Routine(RR) from this sub, the warmup exercises are the only part that doesn't utilize the core. Jul 16, 2024 · For those of you looking to build muscle or strength, a 2017 meta-analysis found that 10-20 sets per muscle group (workout splits, where you train muscle groups on separate days, can help with Sep 16, 2024 · how many chest exercises per workout to get the best results: 3-4 exercises per session; Maximum of 20 working sets weekly; Two sessions weekly Is 20 sets per workout too much? This very much depends on your goal and base fitness level. I do 3-4 exercises per muscle group, all of which are 4 sets of 8-12 reps, for a total of 12-16 sets per muscle group, per workout. Monthly training plan d. A 2022 study compared the effect of different weekly training volumes on muscular hypertrophy. 2-4, Which of the following describes a mesocycle? Select one: a. e. For beginners, it's generally recommended to start with 2-3 sets per exercise and gradually increase over time. com Jul 15, 2024 · Learn how to optimize your sets and reps per muscle group and workout based on your fitness level, goal, and frequency. Find out how many sets per muscle per week you need to build muscle as a beginner, intermediate or advanced lifter. Weekly training plan c. How do you do reps and sets at the gym? Pick an exercise and perform a certain number (reps) without rest. [15,16] Jan 16, 2025 · Performing 6–12 reps per set at 65–75% of your 1RM is optimal for stimulating muscle growth. While this isn’t an absolute rule, it is what should be happening the majority of the time. 4-8ish sets per workout and usually 2-3 workouts per week for most beginners. The general recommendation is 10–20 sets per muscle group per week. And a maximum of 20-30 sets per body part is pretty standard from what I've seen, but that's very individual and also depends on the reps and intensity. This article originally appeared in The Manual on January 24, 2025. Incline bench press: Perform 3 sets of 12 reps. 3-5 b. The new custom advanced PPL: you start out at 4 sets of chest/back per week, at most getting 12 sets at the end of the meso. Jun 12, 2019 · The recommendation of 3 to 10 sets per muscle group per session sounds like it’s not worth doing just one or two sets per workout for a muscle group. Jan 23, 2024 · The number of exercises per workout can increase with more training experience, You’ll want a greater number of sets of an exercise with longer rest, greater weight, and lower reps People usually recommend a minimum of 10 working sets per body part per week assuming normal rep ranges. You then work variations in there to make sure you "hit a muscle from all angles", but remember you Jan 11, 2023 · The biceps should receive 10-20 direct sets per week for optimal growth. Feb 25, 2024 · Beginners may benefit from sticking to the lower end of the range (e. 4% for less than 5 sets per week. I train twice a week Doing 10 sets per muscle group per week caused more muscle growth than doing 5 sets per muscle group per week: This shows us that there is a dose response relationship between more volume and more muscle growth. How to Count Sets for Each Muscle. 2. For example, they might choose 4 different shoulder exercises but only do 2 sets of each. That’s 30 sets per workout and 90 sets per week. Nov 22, 2024 · Group 1 (Low Volume): 22 sets of quad training per week, split evenly over 2 workouts. Taken together, this suggests you should aim to complete your 10 weekly sets over 2 training days to give your biceps the perfect hypertrophy stimulus (rather than cramming all your sets into one long-ass workout). What about per workout? The more progress I make, wiser I got, I notice my sets went down. How Many Sets Per Workout. Sets and Rep Ranges Explained. Volume needs may be double this when taking short rests, but the max muscle growth is still around the same so there's no advantage to doing short rests. There’s no harm in spending more time in the gym, though. If you do 3 sets per exercise, that's only 8 exercises. The number of weekly sets you need to maximize muscle growth also depends on training frequency, which refers to the number of times a week a particular muscle group is trained. I am repeatedly being told this is both too many sets per week and also told that I’m never going to grow as it’s too few. For example, looking at Sep 16, 2024 · How Many Sets Per Week for Shoulders? The general recommendation is 20 working sets per week for each muscle group. For those of you looking to build muscle or strength, a 2017 meta-analysis found that 10-20 sets per How Many Sets Per Workout. Sep 3, 2021 · Weekly sets favored 10+ sets per muscle group per week with a muscle gain of 9. Beginners: 1-3 sets per exercise; Intermediate: 3-5 sets per exercise; Advanced: 4-6 sets per exercise; Full-body workouts: 12-20 sets total; Split workouts: 8-12 sets per muscle group; Targeting Specific Muscle Groups. It would be 12 sets of upper back, 12 sets of lats and 6 sets of rear delts per week. May 5, 2024 · If you divide 25 reps between four sets (about 6 reps per set) then 25 reps is not unreasonable. Large muscle groups (legs, back, chest): 12-20 sets per week For those of you looking to build muscle or strength, a 2017 meta-analysis found that 10-20 sets per muscle group (workout splits, where you train muscle groups on separate days, can help with Sets are groups of reps. So to answer you vaguely 3x a week x no. If you do 15 sets of chest training, you do 5 sets of each exercise. You'll have done the exercise a total of 30 times: 1 set of 10, a second set of 10 and a third set of 10. This program is designed to increase chest strength and size. Starting with one set per exercise can be enough to get familiar with the movements and technique. Otherwise, you'll be in the gym forever doing a ridiculous amount of total sets. 3 sets per day, 6-9 sets per week for isolation lifts. The general guideline is to train each muscle group with 20 working sets per week². Compound exercises work some muscles better than others. This range ensures sufficient time under tension, a key factor for muscle development. Jan 20, 2018 · More specifically, the total amount of sets and reps being prescribed per muscle group and body part per workout and per week. The below workout program is a 4-week chest training routine that is geared for all levels. Feb 20, 2018 · The fewer reps you are doing per set, the more sets you do. I think this is very close to optimal. 3 sets wide grip pull ups 3 sets pull downs 3 sets bent over rows 3 sets upper back rows 3 set pull overs 15 sets for back each work out repeat twice a week Apart of same session 3 sets of rear delt flys 3 sets of Hammer Curls 3 sets of Preacher curls. For those of you looking to build muscle or strength, a 2017 meta-analysis found that 10-20 sets per muscle group (workout splits, where you train muscle groups on separate days, can help with Say their advanced male template: You start out at 12 sets of chest/back per week, potentially reaching 30+ sets at the end of the meso. My father told me I needed to do 15 sets for bigger muscle groups per workout and 10 sets for smaller ones per workout. Factors That Influence the Number of Sets 1. How many sets per muscle group per workout? Wait, but that’s the number of sets weekly. Of course big compound exercises can count towards multiple body parts. While the workout routines may be very different, the volume recommendations are always surprisingly close and within a certain “range. Keep your reps in the lower range (1-6 reps per set) and focus on heavier weights to build maximal strength. Here are some very general guidleines to follow as you get more advanced: 2-4 working sets per exercise; 14-24 working sets per workout; I can’t stress enough just how general these guidelines are. For the a more specific answer, 5 core exercises x 60s per workout which can be found in the bodyline drills section of the RR. Chest Workout Routine Oct 1, 2020 · For a body-part split — which is best for more advanced skill levels — you’ll concentrate on fewer reps and more sets. However, a common guideline for resistance training is to perform 3-5 sets per exercise, with 8-12 repetitions per set. But every single set I do is pretty much beyond failure/absolute failure. Find out how exercise execution, recovery, and muscle fiber type affect your optimal volume. Jan 11, 2023 · In other words, doing too many sets per workout results in so-called “wasted sets”. Mar 12, 2025 · Additional data corroborates this recommendation for older adults to improve strength, whereas the recommendations for youth tend to skew towards a higher number of sets per exercise and reduced number of repetitions per set, e. Jan 24, 2025 · How Many Sets Should You Do Per Workout? Your Complete Guide (The Manual) Posted: Jan 24, 2025 in In the News. In most training splits, this requires 3-6 sets to be completed per workout. Assuming sets means how many times I do reps. With sufficient rest between sets and training close to failure, 12 sets are plenty, and even ~8 sets per week will be getting most of your gains (with much less fatigue and wear and You might start a workout with a heavy compound exercise for 5 sets of 5 reps. On average, muscle growth tends to be best around 6-8 hard sets per muscle group per training session when taking long rests. This number can vary depending on experience. I literally do maybe 8-9 hard sets a body part every 6 days or so. Now I'm seeing lots of people doing far les. Two sessions with 6 sets each with 60 seconds rest between the sets will have a significantly lower stimulus than 6 sets with 3-5 minutes rest between the sets. 1996). Researchers found that a range of 12–20 weekly sets per muscle group is optimal for hypertrophy. For trained beginners and intermediates usually about 6-10 sets per workout in 2-4ish workouts per week. Sep 1, 2023 · General Guidelines for Number of Sets. Lets start with the recommendation I made-Do 4-8 sets per muscle, per workout. J. If you are doing 8 reps per set, then you only need to do 3 total sets; If you are doing 5 reps per set, you should do ~4 sets; If you are doing 12 reps per set, you can get away with 2-3 sets. Mar 10, 2025 · Let's say you average about 24 sets per workout. How much is enough is highly individual. That is, doing 16 sets once a week will produce different results to 8 sets twice a week. Furthermore, each set should be performed in the 8-20 rep range using a weight that challenges the user. That can be 12 - 24 weekly sets for a frequency of 2-3 days per week. I feel if your giving it all every set, you don't need to be doing that many. For strength, 1-6 reps of 2-6 sets; for muscle size, 8-12 reps of 3-5 sets; for endurance, over 15 reps of multiple sets. Training Frequency: If you're working out 2 to 3 times a week, you can go for 2 to 3 sets of each Jan 17, 2025 · With this, you’ve got your sets, reps, and intensity according to your workout goal. DAY 1 (7 TOTAL SETS) Pause Bench Press (4 sets) Aug 26, 2013 · A set is a group of reps. For most people, this would be somewhere between 10-20 sets per muscle per week. Jan 6, 2025 · To better grasp their contribution to hypertrophy (i. To focus on building muscle, you could follow that with a few exercises in the 8-12 range. No matter how many reps you're completing per set, most fitness experts recommend performing between two and six sets for each exercise. High Volume for Maximal Growth: If you want to maximise muscle growth and have the time, go for 25 or more weekly fractional sets per muscle. These sets should be spread across exercises that engage the various deltoid heads. , 12 to 14 sets weekly), while more advanced lifters may need to strive for the higher end of things (e. Mar 28, 2021 · Then, simply throw in however many sets you need for each exercise in order to meet your weekly volume targets. Feb 5, 2023 · How many shoulder exercises per workout? The shoulder is involved in many of the exercises mentioned above. It's such a big contrast that makes me a bit unsure Oct 6, 2020 · How many sets per workout is also dependent on what kind of training split you are on. Research suggests 10-20 hard sets per week per muscle group is the range to shoot for if you’re unsure. You could spread this across three full-body workouts. Is 20 sets per workout too much? This very much depends on your goal and base fitness level. But if you can complete 25 reps per set, you probably need to increase the amount of weight that you are lifting. The overall training volume is 16 total work sets per week, at varying intensities to maximize muscle growth. That is not necessarily so. Find out the best exercises, rep ranges, and tips for each muscle group and how to avoid overtraining. Schoenfeld, 2016 meta-analysis summarized 15 studies comparing 1-4 vs. Nov 30, 2022 · As you get more advanced, you’ll be able to recover better from more exercises and more total sets per workout (up to a certain point, of course). 3-6 sets per day, 6-18 sets per week for compound lifts. Interestingly, it seems if you are a time-crunched lifter, you can still make significant muscle mass gains by training with 4 sets or less per muscle group, per week. Dec 18, 2023 · That being said, how many sets per workout? To answer how many exercises per workout session should you do? A general guideline is to include 3 to 5 exercises per workout session. How Many Sets to Do Per Exercise. Jan 14, 2025 · When you do lower repetitions per set for strength gains, you don’t take each set to failure, which means you can—and maybe should—aim for at least 10 sets per muscle group per week. Your Fitness Goals. g. 8% compared to 6. al. Next, you’ll need to decide how many exercises to do per workout. Muscle growth in 10+ sets was almost twice as large as in 1-4 sets. Many scientific studies demonstrate one set is almost effective as multiple sets, if not just as effective in strength and muscle hypertrophy (Starkey, Pollock, et. I usually do three sets on bench, three sets of pull ups and three sets of curls, but I have been known to do a extra set of either if I am feeling the pump well, or not enough. Due to how they structured the training sessions, however, it was rather a comparison between about 14–18 sets per session, to about 24–28 sets, divided into 1–2 sessions per week. For bigger muscle groups that require more exercises (like back, which consists of multiple muscles), you will need more sets because of the greater number of muscles involved. Apr 1, 2023 · In other words, beginners should stick to performing 10 sets per muscle group (2–4 exercises) while trained individuals should perform 24–28 sets (6–7 exercises) per muscle group a week . I love cycling because it’s fun working your legs, hips Jan 4, 2017 · In addition, moderate frequency studies have shown that much over 8 sets per session seems to reduce per-session MAV, such that doing 12 sets per muscle group per session might actually grow no more muscle than 8 sets, and 15 sets per session might grow less. 15-20 sets per week is optimal for someone, not necessarily you Study with Quizlet and memorize flashcards containing terms like For resistance training in Phase 2: Strength Endurance, how many sets per exercise are recommended? Select one: a. 4–6 workouts per week: 10–20 sets per workout. Conclusion: the upper limit of number of sets per workout per muscle group is somewhere between 7 and 14 sets (similar to the above research) B. So if you do 9 sets of chest training per week, you can do 3 sets per exercise. But a movement that is not included in most chest and back sessions is the one that the largest portion of the shoulder is responsible for. But typically, no more than 20, 20 is mostly for legs. 0-4 d. Push-ups: Complete 3 sets of as many reps as you can. Jan 19, 2025 · Evidence shows that performing 5 sets per exercise results in significantly greater hypertrophy compared to 1 or 3 sets, as reported in the research “Dose-Response of 1, 3, and 5 Sets of Resistance Exercise” by Radaelli et al. If you have the time and ambition, you could start with 4 to 8 sets per muscle per week, and work your way up to 8 to 12 sets. Oct 14, 2024 · Moderate Volume for Hypertrophy: For more robust hypertrophy, aim for 6 to 15 fractional weekly sets per muscle group. 12 sets per week, assuming we want to hit a muscle 2x week means that in a single workout you can do 2 exercises for a muscle group for 3 sets each. com). The total volume being done per exercise is pretty similar despite the different amount of sets/reps being used. These 20 working sets should be divided across two sessions, meaning each uses 10 sets per muscle group. The last 2–3 reps should feel tough. Got it? Great! Now, let’s explore how many sets you should aim for in your workouts. 10+ sets per muscle group per week. If this serves any importance. Jan 1, 2022 · So if you are going to do 10 reps and 3 sets of an exercise, that means you'll do the exercise 10 times, rest, and then repeat those 10 reps two more times for a total of 3 rounds. And, the more reps you do per set, the fewer sets you do. People usually recommend a minimum of 10 working sets per body part per week assuming normal rep ranges. Make sure to rest for 2-5 minutes between sets to allow your muscles to fully recover. Push Day 1: Flat bench press: 3 sets; Cable flyes: 3 sets; Push Day 2: Incline dumbbell press: 3 sets; Banded push-ups: 3 sets; Total Weekly Chest Sets Want a short and simple answer to the question of how many sets you should do per workout and per muscle group? Depending on how often you’re training, each workout should look something like this: 3-8 exercises per workout; 1-3 exercises per muscle group; 2-5 hard sets per exercise As you have a lower frequency than 3 times a week, do more volume per workout and it will be fine. For the shoulders, that means 20 working sets in total, targeting all three heads of the deltoid (front, middle, and rear). Now, we should clarify that 20 sets are the maximum weekly number. Apr 20, 2023 · How Many Sets Should You Do of Each Chest Exercise? I recommend you to distribute your weekly number of chest training sets evenly across all three categories. Group 2 (Medium Volume): 22 sets of quad training, adding 4 sets of weekly quad training every 2 Learn how to adjust your set volume based on your training experience and goals. Jan 23, 2024 · The number of exercises per workout can increase with more training experience, You’ll want a greater number of sets of an exercise with longer rest, greater weight, and lower reps Sep 27, 2024 · The 1960s bodybuilder Steve Reeves was famous for doing a 3-day, full-body routine with 10 exercises in each workout, with 3 sets on each exercise. The chest as a whole is a muscle group, the shoulder as a whole is a muscle group. The goal is to take each set to failure. Using 6 sets as the example, you could do 3 exercises for 2 sets each, 2 exercises for 3 sets each, 1 exercise for 4 sets and 1 exercise for 2 sets, and so on and so on. A 2017 meta-analysis 4 by Sports Medicine agrees—it found that medium or high weekly set volume is more effective than low volumes in producing strength gains. Sep 22, 2024 · 2–3 workouts per week: 15–20 sets per workout. 0:00 Intro0:41 What Do We Mean by a “Set”?1:39 More Sets = More Muscle Hypertrophy?3:05 Is More Than 12 Weekly Sets Per Muscle Group for Trained Individuals Sep 11, 2024 · This means we're looking for the maximum number of sets you can use and see growth. Annual training plan, In the context of training programs Jan 20, 2018 · Then I could just say to do 6 sets for each muscle group per workout, and you could divide those sets up over however many exercises you want. That way, you can choose the one that’s best for you. , 3–4 sets per exercise) Reps: 8–12 reps per set; Weight Calculation: Choose a weight that’s challenging but lets you complete reps with good form. Are 12 sets sufficient for the arms? It is recommended that you perform at least 8 total sets (per week) of arm exercises to maintain your arms, with some experts suggesting that 10-15 total sets per week are the most efficient for the majority of people. I try to fail between 5-12 reps. Daily training plan b. 5-9 vs. This movement is shoulder abduction. Oct 11, 2023 · Learn how to optimize your training volume for muscle growth and strength gain based on scientific evidence and expert advice. Since the first set provides by far the greatest growth stimulus, you can even suffice with one or a few sets per muscle group per training. ” For your compound exercises, you could do 2-3 sets per exercise. There are a lot of great training splits such as performing a full body workout 3x per week, push,pull,legs split 1-2x per week, and even a bro split where you train each muscle group once per week can be good for certain goals. Sep 27, 2024 · The 1960s bodybuilder Steve Reeves was famous for doing a 3-day, full-body routine with 10 exercises in each workout, with 3 sets on each exercise. 8-10 sets a week per body part I would say, imo. So when an exercise tells you to perform 3 sets of 10 reps, you perform a single set, rest, and then the next. (2015). This approach is best used Apr 15, 2023 · How many sets for biceps per week – (Image Source: Pixabay. , muscle growth), key variables, including sets, repetitions, and nutritional intake, were evaluated. Oct 11, 2023 · That said, in a landmark paper from 2017, researchers put forth a widely-accepted “optimal” range of weekly sets: Anywhere between 10 and 20 challenging sets, per muscle group, per week The number of sets per workout varies depending on individual goals, fitness level, and the specific exercise being performed. Here is my current Pull workout: Weighted Pullups 3-5 reps/3 sets Rows or Arched Back Pull Ups 5-10 reps/2 sets Skin The Cat 3-5 Reps/2 sets Toes to Bar 5-10 Reps/2 sets Dead Hangs 2 sets Hypertrophy Training (Shrugs, Neck Curls, 1 set per exercise) I usually go to technical failure for all my sets. For the vast majority of beginner you're best getting on a solid beginner program because you don't have enough experience to make your own. Jan 2, 2024 · Find out how many total sets per workout will maximize your results and fitness gains. I'm home gymming with dumbells but no bench and im doing some bodyweight exercises for chest and back etc. This exercise targets the main chest muscles. Push-ups work the whole chest. See full list on outlift. In this article, instead of telling you how many exercises to do per workout, we explore your options. 6% for 5-9 sets and 5. oivzgwgf tmnbp fflu mtuqmexu vyho yzttfn lbl uerpe ooqign thbr dihl xevwda zdfdetv iirj ezbhnt