Short, intense sets of 15 seconds or less will develop strength, but they simply aren’t as effective in prodding a muscle to grow as sets of 30 to 60 seconds. Bodybuilder here. For these workouts, I like to do 3 different exercises per muscle group. This is a very high volume for a muscle group to do in a single session. Do what you can (adherence). A recent meta-analysis in 2016, indicates that training your muscle group twice per week is superior for muscle growth than training it just once a week. This is a very effective approach for men 50+: Monday – 4 sets per body part (chest, back, legs, shoulders, arms) – 5-8 rep range. A hypertrophy training constitutes these basic principles for lifting weights. 4 weekly sets are enough for most to maintain muscle mass (Bickel et al. Don’t reduce load! So, 12 sets for each muscle done once per week = a total weekly volume of 12 sets. A minimum set/rep volume of 36 is required for hypertrophy, but such volume must be matched with proper load selection. This is what builds muscle size, not doing 15 or 20 sets per body part with no real improvement from workout to workout. “It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth; whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined.” 1 A recent study showed that heavier weight for low reps created more muscle mass than a higher volume (lower weight for more reps). When I say ‘high quality reps’ I mean reps that maintain good form and are still relatively challenging for you to complete. ~30-60 total reps per bodypart per workout is optimal for building muscle. In the three way categorical model, performing 10+ sets produced almost twice the gains as performing less than 5 weekly sets per muscle (9.8% vs 5.4%). Pros: By staying in this rep range you can build functional and dense muscles which still have decent size. In total, you should be sticking to 10 to 15 sets per week for strength training as well. In this case, here’s what each workout would look like in terms of sets and exercises. If you’re doing a bodybuilding split, then you’re probably trying to sculpt your body by building muscle and burning fat. (A beginner may choose to split his bodypart training over two workouts, resulting in a six-day-a-week program that works each muscle group three times weekly.) Many people in any gym in world train 2 or 3 times a week and they do gain muscle mass. In order to build mass, you need to maximize the number of high quality reps you do (per muscle group) over the course of each week. [8] Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep, and pushing oneself to absolute failure. Their ideal frequency is to train each muscle group about twice per week. I advise training the areas that need the most work twice per week, 8-10 sets per day, to distribute the volume and training time. [3] Avoiding burnout: Aside from volume, the amount of intensity you bring to your workouts is important for tearing down muscle tissue and triggering growth. Reduce volume every 3 – 6 weeks to remove fatigue. Beginner: 3-4 sets per muscle group. If your goal is mass gain you need volume mate. Let’s say you are doing 5 sets per exercise and doing 4-5 exercises per muscle group per workout session. The number of sets can vary from 3 to 5 sets per exercise. Every session is going to take quite some time, as you can imagine. Intensity refers to load lifted while volume defines total work completed per session or week. If you were to improve on one set with each passing workout, it would do more for your muscle building efforts than if you did 15 sets for that same muscle group with no improvement. When you combine this with short breaks between sets (45-90 seconds) you get a strong stimulus for naturally releasing the anabolic hormones (muscle building hormones). Train each muscle group at least twice a week. Successful body building combines proper intensity and training volume for optimal muscle growth. As little as 4 or fewer sets per muscle group per week can work for hypertrophy (muscle growth). Due to the inverse relationship between intensity and volume, sets per body-part must balance both factors. Bodybuilding splits. 5-10 sets per workout; 2-3 exercises per muscle group; Small Muscle Groups. Time: Keep it within an hour exercise time and you should have done enough. Their ideal volume is 30-60 reps per big muscle group per workout (half that for smaller muscle groups), with about 2 workouts per week for each muscle group (since that’s their optimal frequency). If this was the case no one who exercises a muscle 2 or 3 times a week would ever gain muscle mass (hypertrophy). The higher volume studies (10+ sets) showed double the gains as performing less than 5 weekly sets per muscle (9.8% vs 5.4%). There are many ways to break this 30-60 reps down and I won’t go into them all. Also, I have read articles that say rep range is more important than sets (60-120 reps for large muscle groups and 30-60 reps for small muscle groups). Rep ranges are 8-20. It might be more practical to divide the sessions into 3 or 4 days per week. 2011). So I do 3 sets of 5 reps for 3 different exercises per muscle group. In fact, training each muscle 2 or 3 times per week resulted in 3.1% greater muscle growth than training each muscle just once per week. However, higher volume approaches (minimum of 10 weekly sets per muscle) seem to be better if you’re wanting to maximise muscle growth. As far as weekly training frequency goes, beginners should train each muscle group three times per week. Divide your sets up using these guidelines in the context of 3 full-body workouts per week. Advanced: 1-2 exercises per muscle group, though as an advanced lifter you’ll benefit more from other types of training splits. For pure strength and a little muscle, do 3 to 5 sets of 6 to 8 reps per workout. 2-5 sets per workout; 1-2 exercises per muscle group There would be a total of 20-25 exercises per muscle per workout. You can do that with 2–3 full-body workouts per week … The body-part guys did nine sets per muscle group once per week while the full-body team trained each area three times per week with three sets each—so the total training volume was the same. Please help and give your own input on what the right amount is and what you do per week and per day for each muscle group! After eight weeks, the muscle and strength gains the two groups made were roughly equivalent. Hypertrophy results appear to be better with higher volume training (15 sets per exercise of 8-12 reps each week versus 3 or 9 weekly sets of 8-12 reps)[*]. That yields a training volume of 9–18 sets per muscle group per week, which is right about perfect for building muscle. When doing this, allow at least 2-3 days between bodybuilding workout sessions that hit the same muscle groups. My goal is muscle gain so for each muscle group I'll do 4-6 exercises and 3-5 sets per exercise. Let’s say that you train each muscle group twice a week. Although, training the muscle group three times may not be better than training it only twice. So, the general tips if you want to gain muscles are: No of sets: 4; No of exercises per muscle group: 3 Their ideal rep range is 5-12 reps per set. Train each muscle group only once per week and focus on a maximum of 60 minutes per workout. Break up all of the muscle groups over the course of 5 days for a great way to structure an effective workout program. [9] * per Week per Muscle Group. If you were to train each muscle group 3 times per week, you would need to do about 4 sets for each muscle during each of those 3 weekly workouts. Hence, train each muscle twice a week with more than 10 sets per muscle group per workout. HST is an example of a routine that periodises on a per-exercise basis (i.e HST uses rep ranges between 2-15 for every exercise). If you want muscle growth, the stimulus must be sufficient without overkill. I made good size gains using HST, but I didn't become … Taking a look at THT Volume cycle , we can see that 5 to 6 sets of 8-12 reps-to-failure brings you in at 40 reps at the lowest, and 72 reps at the highest. Deadlift Sets and Reps for Beginners. Sets and reps can be varied per exercise, per workout or per week. Now, many people don’t have the time to do this. To start, choose one to two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner. Mission accomplished. In other words, how many times should we train each muscle group per week for maximum results? Many football players are on a 2 or 3 times a week per body part routine and they do build muscle. To gain mass in any muscle group you will need to do hypertrophy training. The argument for moderate reps (8–12) That said, 10 or more weekly sets per muscle group provides the best size results[*]. Let’s say you train 2x per week doing a whole-body workout with 5 working sets per muscle group per session. More advanced: 6-8 sets per muscle group. A great way to structure your workouts is by using a split routine where you train only 1-2 muscle groups per workout. It said "prevent any growth" this is false. As you approach a load of 80% of 1RM, a … Proven science: Studies show that targeting each muscle group 2-3 times per week with fewer sets results in greater muscle mass than once-per-week workouts that contain many sets. Wednesday – 4 sets per body part (chest, back, legs, shoulders, arms) – 12-15 rep range Performing 10+ weekly sets per muscle was also associated with a markedly greater increase in muscle mass compared to 5-9 sets (9.8% vs 6.6%). And since total workout volume, exercises, and rest between sets were equated for all the studies included in this analysis… Use loads between 60 and 85 % of your 1RM (loads much over 85 % aren’t sustainable when doing high volume). Large Muscle Groups. Beginners are a whole different story when it comes to seeing gains and building mass. 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