![]() The same researcher from the aforementioned study, James Krieger, studied the meta-analysis and concluded that 10 sets per muscle group seems to be the upper limit of beneficial outcomes. There is however a limit to when higher sets/volumes are beneficial and can actually become detrimental to your gains. This study in 2017 reinforced the results that the more sets you do the better the results. This study in 2010 saw that people who did 4-6 sets per week per muscle group had around 80% more muscle growth compared to those who completed one set per muscle group per week. ![]() Numerous studies have been conducted in this area with the majority agreeing that more volume/sets leads to more growth. How many sets per muscle group should I do per week? Is this for a beginner or advanced lifter? Do you want to build mass or lose fat? How often does this person workout? The answers to all these questions will help guide you to an answer that fits your situation.Īmerican College of Sports Medicine recommends 2-3 sets of 8-12 reps to be the sweet spot coming close to failure on the last rep of each set. To drill down to a halfway decent answer, you must first set the parameters to which the question is being asked. How Many Sets per exercise Should I do?Īsk this question to 5 different personal trainers and you will get 5 different answers. For example, if a workout calls for 3 sets of bench press with 12 reps in each set, then you would be expected to do 12 reps three times for a total of 36 repetitions. Sets, means the number reps you’re completing before taking a rest. ![]() Reps stands for repetitions, or the number of times you do a specific exercise. The fitness world comes with its own vernacular, and two of the most common words you will hear are sets and reps.
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