How Many Sets You ACTUALLY Need to Maximize Growth
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Date: 2023-10-22
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Comments and reviews: 20
Mr
Here's my experience. And it highlights everything that's wrong with the fitness influencers 'industry'. 99. 9% of people who are not getting the results they want are not getting it because of diet. It's got nothing to do with amount of sets, form, splits, rest times for the vast majority of people. It's all to do with them not having their diet on point. These people need to be finding the right amount of calories to eat and making sure their macros are right for the amount of training they are doing. But that's the tough bit. It's easy to do the right thing in the gym for an hour. But the hard bit is eating right 24/7. How often do we see an influencer telling us our form is all wrong to go our local gym and seeing someone who looks amazing doing the very form which we've been told is costing us gains? That's when you should be realising we are being sold snake oil and that the difference is that the guy who looks great with shit form looks great because either he's got his diet spot on or he's on gear. I'm not saying there is no value to these videos what so ever but the reality is that they won't make a blind bit of difference for the vast majority of people. Get your diet right and no matter what you are doing in the gym (within reason) you will blow up or get ripped. But people don't want to hear it.
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Here's my experience. And it highlights everything that's wrong with the fitness influencers 'industry'. 99. 9% of people who are not getting the results they want are not getting it because of diet. It's got nothing to do with amount of sets, form, splits, rest times for the vast majority of people. It's all to do with them not having their diet on point. These people need to be finding the right amount of calories to eat and making sure their macros are right for the amount of training they are doing. But that's the tough bit. It's easy to do the right thing in the gym for an hour. But the hard bit is eating right 24/7. How often do we see an influencer telling us our form is all wrong to go our local gym and seeing someone who looks amazing doing the very form which we've been told is costing us gains? That's when you should be realising we are being sold snake oil and that the difference is that the guy who looks great with shit form looks great because either he's got his diet spot on or he's on gear. I'm not saying there is no value to these videos what so ever but the reality is that they won't make a blind bit of difference for the vast majority of people. Get your diet right and no matter what you are doing in the gym (within reason) you will blow up or get ripped. But people don't want to hear it.
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Mark
I got more gains in 6 months doing roughly 5-6 sets a bodypart per week than I've gotten doing 12+ sets a week for over a decade. I'm ashamed it took so long for me to realize that I just wasn't responding to what the science deemed optimal. I'd maybe get stronger but never bigger, and I would just add more and more volume and/or intensity thinking it would finally stimulate growth. I'd spend hours in the gym 5-6 days a week going nowhere. I always felt burnt out. I eventually came across a video on deloading which prescribed cutting volume in half and I for some reason stayed there. After a few weeks, I noticed that my body was responding positively in numerous ways. Now I just do 3-4 45 min sessions a week and I've never looked or felt better. I still go to the gym on rest days to do light cardio and mobility work because I'm addicted to the daily routine of getting my ass to the gym and doing something but it's not really needed. Regardless, long story short, you have to experiment and listen to your body.
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I got more gains in 6 months doing roughly 5-6 sets a bodypart per week than I've gotten doing 12+ sets a week for over a decade. I'm ashamed it took so long for me to realize that I just wasn't responding to what the science deemed optimal. I'd maybe get stronger but never bigger, and I would just add more and more volume and/or intensity thinking it would finally stimulate growth. I'd spend hours in the gym 5-6 days a week going nowhere. I always felt burnt out. I eventually came across a video on deloading which prescribed cutting volume in half and I for some reason stayed there. After a few weeks, I noticed that my body was responding positively in numerous ways. Now I just do 3-4 45 min sessions a week and I've never looked or felt better. I still go to the gym on rest days to do light cardio and mobility work because I'm addicted to the daily routine of getting my ass to the gym and doing something but it's not really needed. Regardless, long story short, you have to experiment and listen to your body.
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Francis
l been a mind trick and then you re able to break out of believing in all the science bs they continue to force down our throats. The only fact is rhat when you go to failure it triggers the mind to grow your muscles in order to be able to lift at that intensity. All you need to do in the gym is trigger muscle growth and that s it, instead of searching for the pump which then rapidly fades away. Trigger muscle growth and go home and feed and sleep so the body can actually grow. It s really that simple. Gym workouts should be completed in 30-40 minutes max and only 2 -3 times a week. The rest of the days is for growth by feeding and rest not continuous triggering the muscle without rest for it to grow. Otherwise all you re doing is pumping up your body that s why you need can t take days off because then the pump goes away. It s a superficial strength because of you really do it correct your strength and size should not go away the days you take off but instead should grow and get bigger on your days off
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l been a mind trick and then you re able to break out of believing in all the science bs they continue to force down our throats. The only fact is rhat when you go to failure it triggers the mind to grow your muscles in order to be able to lift at that intensity. All you need to do in the gym is trigger muscle growth and that s it, instead of searching for the pump which then rapidly fades away. Trigger muscle growth and go home and feed and sleep so the body can actually grow. It s really that simple. Gym workouts should be completed in 30-40 minutes max and only 2 -3 times a week. The rest of the days is for growth by feeding and rest not continuous triggering the muscle without rest for it to grow. Otherwise all you re doing is pumping up your body that s why you need can t take days off because then the pump goes away. It s a superficial strength because of you really do it correct your strength and size should not go away the days you take off but instead should grow and get bigger on your days off
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Francis
This is missing a very important actually the most important factor. Intensity is the most important factor. If you lift one set at high intensity where you reach ultimate failure then that s all you need. Because that high intensity rep to ultimate failure is what is going to trigger the muscle growth mechanism. Anything beyond that is called junk sets. If you are able to do an additional set that it means you did. It go to ultimate failure on your first set because you kept some in reserve to allow you to do another set. Don t waste your time with all this new age science it is completely wrong having you go back and forth and never measure the most important factor which is intensity and getting to ultimate failure. Just watch the kings of muscle growth. Mike Mentzer and Dorian Yates. Period. Stop watching all this bs. When science makes it more difficult than what it really is then it s just plain wrong and trying to confuse you.
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This is missing a very important actually the most important factor. Intensity is the most important factor. If you lift one set at high intensity where you reach ultimate failure then that s all you need. Because that high intensity rep to ultimate failure is what is going to trigger the muscle growth mechanism. Anything beyond that is called junk sets. If you are able to do an additional set that it means you did. It go to ultimate failure on your first set because you kept some in reserve to allow you to do another set. Don t waste your time with all this new age science it is completely wrong having you go back and forth and never measure the most important factor which is intensity and getting to ultimate failure. Just watch the kings of muscle growth. Mike Mentzer and Dorian Yates. Period. Stop watching all this bs. When science makes it more difficult than what it really is then it s just plain wrong and trying to confuse you.
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Jam
I've been lifting weights 35 plus years. The best advice I would give a beginner is: start with high volume sets (low intensity, i. e. 3 RIR, then as you build your base, progress to fewer sets with higher loads (high intensity, 0-1 RIR. Make a periodization schedule, so then rinse and repeat. I found that as I got to the higher intensity sets, progress (as measured by additional gained reps) would slow, and then the stress to my joints and tendons would increase causing me to reduce the frequency of my workouts (or until I got injured or burned out. That's why it's good to periodize and drop intensity to allow recovery. Also, I'm 50 years old now, so recovery and strength gains are not as easy as they were a few decades ago.
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I've been lifting weights 35 plus years. The best advice I would give a beginner is: start with high volume sets (low intensity, i. e. 3 RIR, then as you build your base, progress to fewer sets with higher loads (high intensity, 0-1 RIR. Make a periodization schedule, so then rinse and repeat. I found that as I got to the higher intensity sets, progress (as measured by additional gained reps) would slow, and then the stress to my joints and tendons would increase causing me to reduce the frequency of my workouts (or until I got injured or burned out. That's why it's good to periodize and drop intensity to allow recovery. Also, I'm 50 years old now, so recovery and strength gains are not as easy as they were a few decades ago.
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Amelia
0: 27: The number of sets needed to build muscle is often overestimated, with 10+ sets per muscle per week resulting in the most growth according to a major analysis.
2: 30: Individual response to exercise volume varies greatly.
4: 35: Taking longer rest periods and maintaining proper technique can lead to better muscle growth with lower volume training.
6: 38: The number of sets needed for a muscle group depends on how often it is indirectly worked and the different regions within the muscle group.
9: 04: Start with lower volumes and gradually increase as your body adapts; use the flowchart from the Muscle and Strength Pyramids book to assess if you need more volume.
Recap by Tammy AI
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0: 27: The number of sets needed to build muscle is often overestimated, with 10+ sets per muscle per week resulting in the most growth according to a major analysis.
2: 30: Individual response to exercise volume varies greatly.
4: 35: Taking longer rest periods and maintaining proper technique can lead to better muscle growth with lower volume training.
6: 38: The number of sets needed for a muscle group depends on how often it is indirectly worked and the different regions within the muscle group.
9: 04: Start with lower volumes and gradually increase as your body adapts; use the flowchart from the Muscle and Strength Pyramids book to assess if you need more volume.
Recap by Tammy AI
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Curious_
Its easy. Just test the reaction of your body and u will be able to find the Truth. I respond better to low volume, my joints dont hurt and i do more progress. I Just tried it out. More Sets-> more stress on tendons - Low progress. I Tried some month high volume 3-4 Sets per exercise and i noticed always problems with tendon. I went 2 sets and dont have problems. Now i do 1-2 sets per exercise 10-12 reps close to failure ( no failure, and its feels the best. Too many reps (15+) hurts the joints, too low reps (unter 8) hurts the joints as well. 10-12 magic number. It seems the mid always the best. Like the earth to sun, too Far away we would freeze, too close the sun would burn the earth
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Its easy. Just test the reaction of your body and u will be able to find the Truth. I respond better to low volume, my joints dont hurt and i do more progress. I Just tried it out. More Sets-> more stress on tendons - Low progress. I Tried some month high volume 3-4 Sets per exercise and i noticed always problems with tendon. I went 2 sets and dont have problems. Now i do 1-2 sets per exercise 10-12 reps close to failure ( no failure, and its feels the best. Too many reps (15+) hurts the joints, too low reps (unter 8) hurts the joints as well. 10-12 magic number. It seems the mid always the best. Like the earth to sun, too Far away we would freeze, too close the sun would burn the earth
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Mike
and this is why i switched up to a bro split, i do Arms-Shoulders-Leggs-Back-Chest.
9 sets tricep 9 sets bicep and 3 sets under arms. so on back day i hit biceps again while pulling and on chest i hit triceps while pushing. also on back or chest day its split up in fly's incline and flat bench. and on back day its bent over rows, pulldowns, closegrip pulls. u get the point.
i've seen the most amount of growth since doing a bro split cause i get optimal recovery time ass wel as optimal sets per musclegroup per week, and not being in the gym for 2 hours. i do around 10-12 sets per muscle per week while having almost 7 days rest for all of them.
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and this is why i switched up to a bro split, i do Arms-Shoulders-Leggs-Back-Chest.
9 sets tricep 9 sets bicep and 3 sets under arms. so on back day i hit biceps again while pulling and on chest i hit triceps while pushing. also on back or chest day its split up in fly's incline and flat bench. and on back day its bent over rows, pulldowns, closegrip pulls. u get the point.
i've seen the most amount of growth since doing a bro split cause i get optimal recovery time ass wel as optimal sets per musclegroup per week, and not being in the gym for 2 hours. i do around 10-12 sets per muscle per week while having almost 7 days rest for all of them.
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Plamen
The problem with more volume is that eventually you are either getting injured or you gonna burnout and all that previous work will be for nothing. For sure if we remove recovery, nervous system, ligaments, tendons and joints from the picture, more work is obviously gonna be better. However, as humans we need the time off, thus less volume with higher intensity overtime will eventually grow us optimally. Not to mention that most people don't even sleep 8-10 hours, eat like crap and have families or other priorities to handle anyway. So don't choose what's optimal, rather stick to what you can and aim for the long run.
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The problem with more volume is that eventually you are either getting injured or you gonna burnout and all that previous work will be for nothing. For sure if we remove recovery, nervous system, ligaments, tendons and joints from the picture, more work is obviously gonna be better. However, as humans we need the time off, thus less volume with higher intensity overtime will eventually grow us optimally. Not to mention that most people don't even sleep 8-10 hours, eat like crap and have families or other priorities to handle anyway. So don't choose what's optimal, rather stick to what you can and aim for the long run.
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Pacal
I keep my sets to 4 for all muscle groups (10 reps per muscle to keep it simple too, and I do that twice a week; hence, 8 sets per week per muscle group. My reasoning is quite simple. I want to see gains, but I also do not want to become a slave to the gym. This is also the reason I don't ever want to become a bodybuilder (i. e. too much time in the gym. I am currently running or swimming 45 minutes per day until my shredding has reached its goals, so my total time exercising is already really high. too high for me actually. but I will try to adjust that after I reach my targets.
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I keep my sets to 4 for all muscle groups (10 reps per muscle to keep it simple too, and I do that twice a week; hence, 8 sets per week per muscle group. My reasoning is quite simple. I want to see gains, but I also do not want to become a slave to the gym. This is also the reason I don't ever want to become a bodybuilder (i. e. too much time in the gym. I am currently running or swimming 45 minutes per day until my shredding has reached its goals, so my total time exercising is already really high. too high for me actually. but I will try to adjust that after I reach my targets.
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Aristhodle
I've been lifting since '92, by now at 48yo I've learned to lift slowly, holding at the top and bottom of the movement momentarily, and only moving the muscle group not the joints unless necessary. Ie: when contracting biceps don't let your shoulder or elbow rotate in such a way as to take stress off of the bicep. And listen to your body if it actually hurts, YOU'RE PROBABLY DOING IT WRONG. with this system on any average day my workout will last anywhere between 30 min and 3 hours. I leave when I'm finished, whenever that may be
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I've been lifting since '92, by now at 48yo I've learned to lift slowly, holding at the top and bottom of the movement momentarily, and only moving the muscle group not the joints unless necessary. Ie: when contracting biceps don't let your shoulder or elbow rotate in such a way as to take stress off of the bicep. And listen to your body if it actually hurts, YOU'RE PROBABLY DOING IT WRONG. with this system on any average day my workout will last anywhere between 30 min and 3 hours. I leave when I'm finished, whenever that may be
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98x865
I don't know English and the subtitles are not working correctly. can someone summarise? This is my workout and I train at home:
Day 1
Dumbbel bench press 4x8
Barbell bench press 4x8
Incline bench press 4x8
Barbell row 4x8
one arm dumbbel row 4x12-15
dumbbel pullover 4x12-15
lateral raise 4x15-20
Day 2
Squat 4x12-15
Lunge 4x12-15
Squat (light weight) 3x20-25
Dumbbel leg curl 4x12-20
Dumbbel curl 4x12
Dumbbel triceps extension 5x12
the third day is the same as the first day
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I don't know English and the subtitles are not working correctly. can someone summarise? This is my workout and I train at home:
Day 1
Dumbbel bench press 4x8
Barbell bench press 4x8
Incline bench press 4x8
Barbell row 4x8
one arm dumbbel row 4x12-15
dumbbel pullover 4x12-15
lateral raise 4x15-20
Day 2
Squat 4x12-15
Lunge 4x12-15
Squat (light weight) 3x20-25
Dumbbel leg curl 4x12-20
Dumbbel curl 4x12
Dumbbel triceps extension 5x12
the third day is the same as the first day
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The
Can you also please clarify the amount of weight to be used per set and how do you progress with each set. For example currently, for chest I do 4 set of flat bench dumbbell press. I start with a warmup set of 4kg upto 15reps. Then my working set is 7. 5kg 12reps, 7. 5/12, 7. 5/8, 7. 5/6. My chest starts fatiguing after the 2nd set thats why my reps are dropping. Shuold I maintain this so called Straight set pattern or should I go for reverse pyramid?
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Can you also please clarify the amount of weight to be used per set and how do you progress with each set. For example currently, for chest I do 4 set of flat bench dumbbell press. I start with a warmup set of 4kg upto 15reps. Then my working set is 7. 5kg 12reps, 7. 5/12, 7. 5/8, 7. 5/6. My chest starts fatiguing after the 2nd set thats why my reps are dropping. Shuold I maintain this so called Straight set pattern or should I go for reverse pyramid?
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Taylor
I definitely think its good that they count secondary muscles as full sets because everyone has different insertions and muscle activations. So for you benchpress probably uses chest as a primary mover and triceps as a secondary mover. However for myself, benchpress is a triceps exercise, with chest only becoming a primary mover if i preexhaust my triceps before trying the benchpress.
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I definitely think its good that they count secondary muscles as full sets because everyone has different insertions and muscle activations. So for you benchpress probably uses chest as a primary mover and triceps as a secondary mover. However for myself, benchpress is a triceps exercise, with chest only becoming a primary mover if i preexhaust my triceps before trying the benchpress.
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Sudhar
Hey Bro I have a doubt in regarding the no of Sets. As the Results of Researches says that the Maximum Hypertrophy of Muscle lies in the Set range of 10-20 sets but some Researches shows that Increase in the no of sets may also responds in the Increase in Release of Stress Hormone called Cortisol which Inhibits the Muscle Hypertrophy and Growth. Is it true?
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Hey Bro I have a doubt in regarding the no of Sets. As the Results of Researches says that the Maximum Hypertrophy of Muscle lies in the Set range of 10-20 sets but some Researches shows that Increase in the no of sets may also responds in the Increase in Release of Stress Hormone called Cortisol which Inhibits the Muscle Hypertrophy and Growth. Is it true?
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Rick
Always great to see a current tutorial! Much Thanks At age 73 I ve utilities your information, with some understandable modifications.
Revamping my 3 day per week schedule preformed to near failure & longer rest periods. Day 1 Triceps & Chest.
Day 2 Back & Biceps.
Day 3 Shoulders.
No legs because I cycle a great deal.
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Always great to see a current tutorial! Much Thanks At age 73 I ve utilities your information, with some understandable modifications.
Revamping my 3 day per week schedule preformed to near failure & longer rest periods. Day 1 Triceps & Chest.
Day 2 Back & Biceps.
Day 3 Shoulders.
No legs because I cycle a great deal.
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Francis
This guy has been teaching science based techniques for years and still looks the same, no growth. Try Mike mentzer and Dorian Yates method and you will see growth and strength increase immediately and constantly. This guy is tiny so what makes him credible to know how to grow muscles. This guy hasn t seen gains for years
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This guy has been teaching science based techniques for years and still looks the same, no growth. Try Mike mentzer and Dorian Yates method and you will see growth and strength increase immediately and constantly. This guy is tiny so what makes him credible to know how to grow muscles. This guy hasn t seen gains for years
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CoD
I like to do what I call natty cycles. Ive been lifting naturally for 10 years, I'm 25 now. For two weeks I do 15 sets a week per body part. Then for a week or two I will do half the volume and recover and maingain, then repeat and try to grow. I like the intensity change and this has always worked for me.
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I like to do what I call natty cycles. Ive been lifting naturally for 10 years, I'm 25 now. For two weeks I do 15 sets a week per body part. Then for a week or two I will do half the volume and recover and maingain, then repeat and try to grow. I like the intensity change and this has always worked for me.
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Become
Very useful and interesting! Thank you author! I have some exercises you can see if you want. Also, I think you need fewer approaches for exercises with larger weights, but you don't need to take away exercises with smaller weights either. Good luck everyone, like it if you agree with me!
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Very useful and interesting! Thank you author! I have some exercises you can see if you want. Also, I think you need fewer approaches for exercises with larger weights, but you don't need to take away exercises with smaller weights either. Good luck everyone, like it if you agree with me!
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Mark
I ve been exploring this question for years now trying to find the best answer for how many sets per week and what s the sweet spot. This is by far the most accurate, reliable and practical answer I ve ever received especially considering how busy life can get with work and family. Thanks
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I ve been exploring this question for years now trying to find the best answer for how many sets per week and what s the sweet spot. This is by far the most accurate, reliable and practical answer I ve ever received especially considering how busy life can get with work and family. Thanks
reply
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