How many sets per week for back hypertrophy. There is a study (breakdown of study) where subjects keep growing from up to 32 sets on quads, hamstrings and biceps so the 20 weekly sets isn’t some magic Jan 4, 2017 · Master training volume with RP Strength's complete guide to MV, MEV, MAV, and MRV. Number of workouts per week. How many sets per muscle group per week should you do to build muscle? There’s no single weekly set count that’s going to work equally well for all people, all of the time. Oct 9, 2024 · There is a minimum effective dose of 4 sets per muscle group per week for hypertrophy. We’ll delve into recent studies 1. Jun 27, 2025 · Linking this study back to our training, it's suggested that we could increase hypertrophy and strength by completing more than 22 sets a week. Learn how many sets per week for optimal muscle growth and recovery. May 29, 2024 · If you go too hard, you'll run out of steam after just a few weeks and will need to back off early. Let’s highlight the current research on the number of sets to lift per muscle group per week. 20 sets is double the time and work compared to 10 sets. 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 Oct 14, 2023 · The sweet spot for how many sets per muscle group per week to do seems to be somewhere within the range of 10-20 sets per muscle per week. Training smart beats training longer: Knowing how many sets per workout for muscle gain helps you avoid wasting time and energy. Knowing exactly how hard to start off your first week of muscle growth (hypertrophy) training is very beneficial, and this video will fill you in about it: We've got Week 1 in the bag, but how do you progress to Week 2, 3, and so on? May 28, 2025 · The analysis dissected the correlation between the number of sets completed per muscle group in each session and their impact on hypertrophy. Dec 7, 2024 · Aim for 12–18 sets per week, divided across 2–3 sessions. See full list on outlift. Larger muscle group requiring varied angles for balanced development. If that’s what you were doing as a beginner, you’ll want to aim for 8 to 15 sets per muscle per week. Smarter splits equal better gains: Spreading your hypertrophy training sets per session across the week drives better results than cramming everything into one day. How Many Sets Per Muscle Group Per Week You Should Do Depends on 5 Factors You should still make progress in your second and third years of training, but you’ll have to work harder for it. For increasing strength, both higher volume and frequency contribute. Beginners can start with 8-12 sets per muscle group per week, while advanced athletes may require more (15-20 sets) to achieve continued growth. 5 years of training and if you specifically want to bring out the back then it would make sense to toy with the upper range of the recommendations. Back: 12–20 sets per week. Includes upper, mid, and lower back . Example: we've got 3 workouts per week, on each of them we do 4 sets of push ups (12 sets of push ups per week in total). g. Jan 19, 2025 · How Many Sets Should You Do per Muscle Group per Week? General ranges for the number of sets per muscle group per week are listed below. 4 to 8 sets per muscle per week is now your minimum. With 1. Chest: 10–20 sets per week. Jun 29, 2025 · If you are aiming for hypertrophy and training your back once a week, you might need 4-6 exercises in that session to get enough total sets per back workout to reach your weekly back workout volume goal (e. This could be achieved by adding 4-6 sets Dec 29, 2023 · The best way to optimize for such phases is by assigning 3-4 weekly sessions to the target muscle so that you can ramp up to the highest weekly volumes. Jan 14, 2025 · If you’re wondering how many sets per muscle group per week you need to do, look no further. But this is still a very wide range. Jul 30, 2024 · Volume Generally speaking, evidence suggests that at least 10 sets per muscle per week is the ideal number to induce hypertrophy. Some folks do just fine with a relatively small number of sets per week, while others need higher volumes to maximize muscle growth. com Jun 10, 2025 · Experts recommend 10-20 total sets per muscle group per week for optimal hypertrophy, distributed across exercises and training days. A personal trainer gives sample workouts based on different goals. Suddenly something happened in our life and now we have time for only 2 workouts. , 15-25+ sets). Focus on pressing movements and isolation exercises to engage all portions of the chest. By this stage, you should be able to tolerate more volume and incorporate a variety of exercises to target all areas of the back. Undoubtedly, volume is one of the top drivers of hypertrophy, but do more sets always lead to more growth? What is the minimum effective dosage? Implementing the optimal weekly volume per muscle is crucial for anyone looking to maximize muscle growth consistently. The most generic “evidence-based” advice is 10-20 weekly sets per muscle group. mluk wsej tlnsme xcv gemjvl keipwdv tqml zwkf qownrak felrqiv
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