How Many Sets Should You Be Doing Per Muscle Group Per Week For Optimal Muscle Growth
It's generally recommended to do 10-20 sets per muscle group per week for optimal muscle growth. This is a rough guideline and the actual number of sets you should do may vary depending on your specific goals, training experience, and other factors such as your age, diet, and overall health.
To determine the best number of sets for you, it's important to consider the following factors:
Your training experience: If you're a beginner, you may want to start with a lower number of sets (e.g., 10-12 sets per muscle group per week) and gradually increase the volume as you become more comfortable with the exercises and your body adapts to the training. If you're an intermediate lifter, you may be able to handle a higher volume of sets (e.g., 12-15 sets per muscle group per week). If you’re an advanced lifter you will be able to handle a higher volume somewhere between 15-20 sets per muscle group per week.
Your goals: If your goal is to build muscle mass, you'll likely need to do a higher volume of sets compared to if your goal is to maintain muscle mass.
Your recovery ability: It's important to listen to your body and make sure that you're giving your muscles enough time to recover between workouts. If you're doing too many sets or working out too frequently, you may be at risk of overtraining, which can lead to muscle loss and decreased performance.
In general, it's a good idea to start with a lower volume of sets and gradually increase the volume as your body adapts to the training. It's also important to focus on progressive overload during your workouts to keep your muscles working and adapting to the higher volume or load.
