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40 Sets Per Week Per Muscle is Best?

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Rating: 4.5; Vote: 2

If you ever wondered what the perfect volume per week is for building muscle, then you are going to want to watch this new video. Find out how many sets and reps should be done per muscle group per week in order to see the most muscle gains. Muscle building science can be quite confusing when it comes to the topic of muscle growth and workout volume. Here we will try and decode the information to give you the best approach to succeed in your workouts. It starts with understanding the interplay between volume and intensity. First of all, intensity by definition is simply a representation of the amount of weight that you are lifting. This is often represented in one of two ways. Either as a percentage of your one rep max or as RPE, or the perceived exertion and gauge of your effort in relation to your best effort. The volume is referring to the sets and reps that are performed. Arbitrarily this tends to be discussed with one week as the time frame. This is truly arbitrary since some training splits don t even get all of the muscles trained within that one week time. That said, the majority of splits do tend to complete their cycle of workouts within the 7 day time frame and therefore this is used as a reference point for discussion. Where things get a little more confusing and interesting at the same time is when the volume discussion starts to split out into the amount required by one muscle group vs. another. There is still a lot of conflicting information here. The bigger, broader question however of total volume on average needed for a muscle group to grow needs to be answered. Currently, research points us to very differing opinions on this number. Some of the greatest strength and conditioning researchers in the world have concluded that total sets as low as 6 per muscle group can be effective in creating overload and stimulus for new muscle growth. Other, newer research indicates that more is better a lot more. Some have argued that the ideal amount of volume for building muscle is upwards of 45 sets per muscle, per week. This seems like an insanely high amount of sets and reps performed in order to grow muscle. Add to that that in these studies, each of the sets performed was taken to failure. As you ll see in this video, the interplay between volume and intensity is real. I say all the time, you can either train hard or you can train long but you can t do both. If the volume is incredibly high, then the intensity is going to have to be low in order to allow you to make gains and recover in between workouts without breaking down. On the contrary, if you train at a super high intensity, then the volume has to be low in order to prevent overtraining and muscle breakdown to a point of irreparable damage. What makes the high volume side of the equation a poor approach is the amount of junk volume that comes along with it. Sure, the higher number of sets and reps performed makes it easier to ensure that you are getting adequate workout volume to stimulate new muscle tissue. That said, if the junk volume that comes along with it is also having a detrimental effect on your joint health and recovery, then it is potentially doing more harm than good. Likewise, if the effort is so high that you cannot properly recover or that your workout frequency has to be spread so far apart that you are performing far fewer workouts in a calendar year for example, then you are providing yourself fewer opportunities for muscle protein synthesis. Neither place represents an ideal spot to try and make gains with in your training. The solution, as is often the case, lies in the middle. In the case of the X diagram shown in this video, that is where you want to be. Stimulating with enough sets and reps while still not delving into the area of useless reps. This is where drop sets and effective rep training (as was demonstrated in my 100 series workouts) is effective for building muscle while maximizing effort.
Date: 2022-11-29

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Comments and reviews: 14

MrSmashandgrab
I bought Jeff Nippards new program after seeing his YT video.
After reviewing it I was thoroughly confused. It was the same thing over and over again. It was basically the YT video.
Random selection of exercises. Swap outs for exercises I can't do (cause of working out at home) were for more exercises I can't do.
Like, if I dont have a hack squat why do you think I have a leg press machine?
The various splits were just the same workout repeated over and over or done less. I didn't need to pay more for that, I can repeat or not repeat a workout on my own.
Total waste of money
I finally broke down and bought BEAST2 Friday during the sale.
Did the first workout this morning and so far so good.
Completely different workouts for different x per week.
3 levels so I can do it 3 times in the next 9 months!
Looks awesome.
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kbentz108
Do you recommend ab workouts using an Incline bench (or should I say decline bench? I don't think you've ever addressed that in a video unless I missed it.
Agreeing with another comment that the 100 workouts (the ignition/effective rep workouts) are great. I used to just wing it with my rest times, now I just hit the weights hard and feel like my work out was more worthwhile. But am I right that the 100 workouts have a simple principle: the less rest time you give yourself and the more adversity you face (good pain) the more worthwhile your workouts will be? The above assumes that you're not going so crazy that you're injuring yourself. Thank you.
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kbentz108
Do you recommend ab workouts using an Incline bench? I don't think you've ever addressed that in a video unless I missed it.
Agreeing with another comment that the 100 workouts (the ignition/effective rep workouts) are great. I used to just wing it with my rest times, now I just hit the weights hard and feel like my work out was more worthwhile. But am I right that the 100 workouts have a simple principle: the less rest time you give yourself and the more adversity you face (good pain) the more worthwhile your workouts will be? The above assumes that you're not going so crazy that you're injuring yourself. Thank you.
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Charlie
What's the perfect volume or methods for building tendons? I'm just now learning how extremely important building tendon strength is and that training for tendons is a bit different than training focused primarily on muscles. I've have a tendency towards achilles tendinopathy and sometimes plantar fasciatis. I've heard that loaded isometrics can be good and also plyometrics. Also that recovery time for tendons and ligaments is much longer than for muscle. Your insight would be appreciated. You have a very informative show. Thanks.
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KENTY'S
Hi Jeff, Me 48 and my Son 19 are on day 2 Month 2 of AX1. Its great to have a workout planned and I'm doing well changing the nutrition. For once In my life I feel I can sustain this. Any tips, shout out or words of wisdom, especially with tackling weight loss as I'm BMI of 29% but I've lost 1. 5 stone since August. Funny enough it went up on my last week weigh in which pissed me off I must admit. But just tried to forget it and move on. Boy is it hard work, my next goal is simply making it through Christmas and to Spring!
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Bryant
Jeff thanks so much for your videos. Your videos and expertise have completely transformed my life. I used to be the insecure person, slightly overweigh and never had any confidence. Ever since i started training and following your tips i have seen the gains coming. I look different and at 35 am in the best form i have ever been in, feel confident and feel good about myseld. Jesse is a true inspiration for me as well as i see how he grew with hard work and dedication. Thank you so much and keep up the good work.
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Jason
have you ever discussed volume lifting for a routine? More specifically, when I am referring to Volume when I do my routine I am going for a total number. So just as an example I do a bench set to aim for a total weight of 6400lbs. So since I am not a very large guy I do 6x8 at 135 to reach that goal. If I can do that easy I will raise the weight but lower the reps. so no matter what the reps are I aim for 6400 for bench. Legs I Aim for 9600 dumbells I Aim for about 3000. Is this a bad approach or would it work?
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Shaun
I am a 1. 98 meter man of 40 years old. I have not gymmed a lot in my life, but I want to get the maximum of what i can get out of my exercises. How do I start and what do I need? Is there someone out there that would be prepared to sponsor me as I am physically in proportion for my length and want to really start changing the way I look and motivate the people around me to do the same. Especially my son of 12 to get into great physical condition. Ps: I weigh in at 106Kg
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William
Burning question. Hi Jeff, a couple of months back I went down a rabbit hole and tore a ligament or two in my ankle. Two months on it still hurts to swim and I am worried about leg day. Tried a squat with no weight and it still feels tight. Other than the obvious machine stuff, are there any exercises I can do without using or hurting it. I m missing my Bulgarian split squats!
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ATHLEAN-X
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Ron
Bro, it's BEAST PPL! This program is freaking awesome. On my third workout today on the 6 day path and already can say it's my favorite program ever. Tried a PPL I got off reddit and while it was fine, it was not it. Only problem is Michael Chandler looming at the end of the month is giving me nightmares! Haha, awesome work Jeff.
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Mbuso
Jeff, question if one has the uneven weight of dumbbells, let's say 25 and 15, can they do curls with that uneven weight and, change those dumbbells, meaning starting with 25 on the right hand and, 15 on the left hand, do ten reps, change 25 on the left hand and 15 on the right hand and to ten reps. Is it ok?
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Jeal
Thank you for covering this topic! I've always hate that I haven't seen anyone else cover this topic in this depth that results to beginners, often times, to copy the volume advance lifters do when they're many intricacies that determine on how many volume is right for a person as an individual.
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MC1
My hip(somewhere around gluteus medius)hurts. I'm a goalkeeper so I fall on my hip a lot and sometimes it's just a bruise, but most often it hurts for too long and I'm sure it's something else. Would you recommend me to do some strenghtening excercises for that area or something else?
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