How many sets per week for back hypertrophy. But this is still a very wide range.

How many sets per week for back hypertrophy. just maintaining muscle mass, even on the extremely low end. Back: 12–20 sets per week. How Many Sets Per Week for Shoulders? The general recommendation is 20 working sets per week for each muscle group. If you're intermediate, somewhere in the area of 100-130 sets in the last week of your mesocycle is likely going to take you well into overreaching. Oct 9, 2023 · Researchers studied the ideal sets for muscle gain. Dec 7, 2024 · Aim for 12–18 sets per week, divided across 2–3 sessions. Apr 3, 2022 · HOW MANY EXERCISES PER WEEK MAXIMIZES MUSCLE GROWTH SUMMARY Sets and muscle growth are correlated up to a certain point, but doing more won’t increase muscle hypertrophy. If the muscle is harder to train with great exercises (like most back muscles), it can take closer to 20 sets. Reply reply Everyone agrees that if you want to build muscle, you have to do hypertrophy training (lifting weights with the intention of gaining more muscle mass). Individual genetic variation Oct 11, 2023 · When it comes to maximizing performance, dosage is everything. 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. May 29, 2024 · Unlock the secrets of muscle growth with this comprehensive guide on hypertrophy training, covering exercise selection, nutrition, and recovery strategies for optimal results Let’s highlight the current research on the number of sets to lift per muscle group per week. When the total number of sets that stimulated each muscle are taken into account, it seems possible that 9 sets to failure per week or less may have stimulated the maximum amount of hypertrophy in this specific training population, and the additional 18 sets per week done by the heavier group contributed little if anything to extra hypertrophy. On one end of the spectrum, some believe a low number of sets is sufficient, with some even proposing 1 set of repetitions to failure per exercise is all you need to build muscle. Step-By-Step Example: So we know based on the 2017 meta-analysis mentioned earlier that roughly 10-20 sets per muscle To effectively build back strength and size, aim for 10 to 20 sets per week, depending on your experience level and recovery ability. 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. 10 weekly sets might well be superior to 5 weekly sets, but even 5 sets per muscle group would clearly drive some growth in basically every Jun 1, 2025 · By performing multiple sets of an exercise, individuals can ensure that they are adequately challenging their muscles and creating the conditions for hypertrophy to occur. But this is still a very wide range. Suddenly something happened in our life and now we have time for only 2 workouts. Jul 30, 2024 · Volume Generally speaking, evidence suggests that at least 10 sets per muscle per week is the ideal number to induce hypertrophy. This article will explore the reasons behind over training, it’s easy to be told ‘Your workout lasts too long’ or ‘you’re doing too many sets’ but people often ignore Oct 1, 2024 · Schoenfeld: We carried out a recent metanalysis on the topic that found 10+ sets per muscle per week elicited greater hypertrophy than <10 sets. Oct 9, 2024 · There is a minimum effective dose of 4 sets per muscle group per week for hypertrophy. Apr 18, 2025 · How many sets per muscle group per week do you do? 15, 20, 25? It probably varies depending on the muscle, right? Research suggests that the sweet spot for set volume is between 12–20 per week, which is a good target for most lifters (1). 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. Back up to heavy but still at the reduced volume. Larger muscle group requiring varied angles for balanced development. So, how many sets should you do a week? Jul 25, 2025 · How many sets per week are optimal for maximizing hypertrophy? The optimal number of sets per week for maximizing hypertrophy can vary depending on individual factors such as training experience, genetics, and recovery capacity. Detectable hypertrophy can occur with as few as 4–10 direct sets per muscle group per week, though optimal results for most people are attained in the 10–20 sets per muscle group per week range, usually spread across 2–3 sessions per week Apr 17, 2025 · Research supports Israetel’s muscle-growing principle, showing that higher resistance training volumes—around 28 to 30 sets per muscle per week—lead to greater hypertrophy gains compared to Jan 24, 2025 · Research shows performing more weekly sets results in more muscle hypertrophy, which refers to an increase in muscle size. Dec 29, 2023 · 🎯 Hamstring Training Essentials (TL;DR) Weekly Volume: 2-8 sets per week for most trainees (start low - hamstrings respond to very little volume) Training Frequency: 2-3 times per week works best for most people Best Rep Ranges: 5-10 reps for hip hinges, 10-30 reps for leg curls Key Exercises: Stiff-legged deadlifts, lying leg curls, seated leg curls, good mornings Critical Point: Full However, when you actually look at research testing different volumes on muscle growth, it's extremely rare to find literally no growth, i. Jan 20, 2024 · With the caveat that it's generally in studies that are fairly modest volumes — so somewhere 8 to 10 sets per muscle or less per week. Jun 26, 2023 · A common “zone” to shoot for would be 10-20 sets per muscle per week. Use a rep range of 6-30 reps per set. 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. Our own real-world experience as well as other coaches and experienced lifters also confirms this to be an . Unless training 6 days a week on a 3 day split, how is this possible? I do only the typical compound bodyweight exercises (push ups, dips, pull ups, rows, chins, Squats, core, etc Feb 10, 2025 · Our guide will show you exactly how many reps and sets to do, including when to add more! Today we build you a workout! Plus, Batman. This is approximately 12 - 24 weekly sets when training each muscle 2-3 days per week. Twice per week. House of Hypertrophy delved into 2024’s Feb 4, 2025 · I tested Progressive Volume Training for 4 weeks. 0:00 Intro0:41 What Do We Mean by a “Set”?1:39 More Sets = More Muscle Hypertrophy?3:05 Is More Than 12 Weekly Sets Per Muscle Group for Trained Individuals Jun 26, 2025 · So, how many back exercises should you do in one workout? The quick answer is that there is no single perfect number for everyone. Apr 22, 2025 · The number of sets you perform per muscle group each week plays a starring role in your muscle-building journey. See full list on outlift. 10-20 sets per week is a general rule. Reply reply paralysisviaanalysis • Oct 5, 2020 · One of the most interesting studies on heavy vs. That's not actually super helpful is it? Volume is very much an individual thing, even in recommending a range, it's not going to be a narrow one. Jan 6, 2025 · To better grasp their contribution to hypertrophy (i. Oct 13, 2024 · New research shows how many minimum sets per week builds bigger muscles All hope isn't lost if you can only fit in one or two workout sessions this week. However, the recent literature shows a much wider range of training options. Sep 10, 2024 · Do enough sets per week: most research shows that doing somewhere between 3–12 sets per muscle per workout is ideal for building muscle. 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. Dec 27, 2024 · Muscle Growth (Hypertrophy): The Sweet Spot For muscle hypertrophy, studies suggest that performing 10 to 20 sets per muscle group per week is effective for most people. For increasing strength, both higher volume and frequency contribute. For my top set I do rep progression anywhere from 3-8 or 5-12 depending on the exercise. Early research showed “20 sets per week outperformed 10 sets per week of training volume for muscle hypertrophy” … but that began to beg the question of what those participants were doing prior to the study? Jun 17, 2024 · In this issue, we will be looking at volume for strength and hypertrophy, specifically how many sets you should be doing weekly and per training session. See the results and learn how many sets you should do for optimal muscle hypertrophy! Jul 28, 2025 · Key Takeaways Hypertrophy is the process of increasing muscle size, and is important for improving strength, aesthetics, and overall health. Learn how many sets per week for optimal muscle growth and recovery. The number of sets done each week is tracked on the “Sets per Week Summary” tab. A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains. Jul 15, 2025 · The ideal number of sets for hypertrophy depends on individual factors, but research suggests that performing 10–20 sets per muscle group per week—spread over several exercises and sessions—is generally effective. And there's a bunch of reasons why it's such a large range too. For example, rather than hitting a muscle once a week with 18 sets, do two sessions of 9 sets or three workouts of 6 sets. Includes upper, mid, and lower back 1. Pro Tip: It’d probably be a good idea to track RPE or RIR for each exercise so you can look back on the mesocycle and see if the number of sets used was effective or Jan 20, 2018 · Explains how much weight training volume (sets and reps) you should do per muscle group, per body part, per workout and per week. MAV = Maximum Adaptive Aug 4, 2023 · The exercises are pulled from the various muscle group articles on Renaissance Periodization. Feb 11, 2022 · Emerging research suggests that the sweet spot is approximately 10 or more sets per muscle per week to significantly improve hypertrophy, Schoenfeld says. , 15-25+ sets). We’ll delve into recent studies Sep 11, 2024 · To answer, you need to juggle several factors, such as identifying the back muscles, the function of the back muscles, and how many sets they can handle. It’s best to split workouts up over the week to achieve a Strength-trained men performed 1, 3 or 5 sets per exercise during an 8-week study. The results are in. However, there’s less general consensus on just how often — or how much — you need to lift. Read on to learn how to train your chest for maximum hypertrophy. On the other end of the spectrum, others suggest that so long as you can successfully The correct volume for biceps & triceps, each, is probably 5-20 sets per week done over 1-3 sessions per week. Advanced lifters will need a higher training volume. Some folks do just fine with a relatively small number of sets per week, while others need higher volumes to maximize muscle growth. light training volume and how it relates to hypertrophy was a 2018 study by Brad Schoenfeld in which strength-trained men performed 1, 3 or 5 sets per exercise during an 8-week study. The general consensus for volume in training is 10-20 sets per week, per muscle group. Chest: 10–20 sets per week. My back-off sets are either ~20% off for heavy movements but for some exercises I don't track my back-off sets and just do whatever feels good that day and burn it out for 15+. I literally do maybe 8-9 hard sets a body part every 6 days or so. 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 closer to failure you get on your sets, the more you should lean into the 10-sets zone. Jan 14, 2025 · If you’re wondering how many sets per muscle group per week you need to do, look no further. 9 sets for focused muscle group and then 2 sets at the end for secondary muscle worked that day. i do 10 sets for upper chest, 10 for middle and 8-10 for lower. Most people do between 2 If the standard deviation is large in the population, +/- 2SD is likely a large area of sets per muscle group per week. Apr 12, 2023 · How many back exercises for mass? Is 3 back exercises a week enough? How many sets of back per workout? Is 4 sets enough for back? Section 2: Training Frequency for Back How often back workout? Is 2 back days enough? Is back day once a week enough? Section 3: Load and Weight Selection for Back Should you lift heavy for a bigger back? Hypertrophy Made Simple Video #6: How many sets should you do? Follow us on Instagram: @drmikeisraetel https://bit. A personal trainer gives sample workouts based on different goals. 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. Thus, this would be a good starting point. Recently, researchers delivered a goldmine of insights in the most comprehensive meta-analysis to date, examining the relationship between training volume and hypertrophy. 20 sets is double the time and work compared to 10 sets. 10-20 sets a week. That includes things like how much weight, how much intensity, and of course progressive overload. 8-10 sets a week per body part I would say, imo. When you start getting over that amount, there does seem to be a modest hypertrophy benefit in training a muscle more than once a week. Alternate training each muscle group at least twice throughout the week, and we like to add a 5th day for specific isolation work. 4 to 8 sets per muscle per week is now your minimum. For hypertrophy, this could look like: Chest: 4 sets of bench press + 4 sets of incline dumbbell press + 4 sets of chest flies (3 days per week) Legs: 4 sets of squats + 4 sets of leg press + 4 sets of lunges (3 days per week) 3. Feb 14, 2022 · The first 1,000 people to use this link will get a 1 month free trial of Skillshare: https://skl. However, research suggests that a range of 10-20 sets per muscle group per week may be effective for most individuals. May 22, 2022 · Lastly, when they did 10+ sets per week for a muscle, they gained about 9. Oct 2, 2021 · Within the fitness world, there seem to be diverse opinions on how many sets a person should perform to build muscle optimally. Aug 15, 2024 · Performing 10 to 20 sets per muscle group each week is considered optimal for increasing muscle mass and achieving better hypertrophy results. Was up to 14 but dropped to 11 and high reps/lower weights to stave off a perceived burnout coming from a long and productive recomp cycle. If you choose good exercises, train in the hypertrophy rep range, and you lift hard, 4 sets per muscle may very well be enough, and makes for a good place to start. Adjusting this volume based on individual goals and training experience can further optimize results. Factors influencing how many sets you should do include your experience level, recovery capacity, how long you recover between sets, and what exercises you do. But every single set I do is pretty much beyond failure/absolute failure. Weighted pull-ups or lat pulldowns, and seated rows/db rows/bb rows, and direct trap work through heavy bb shrugs. But according to golden-era bodybuilding legend Mike Jan 11, 2025 · Example of MEV: To build muscle, you might need around 10-16 sets per muscle group per week. By this stage, you should be able to tolerate more volume and incorporate a variety of exercises to target all areas of the back. Jan 9, 2025 · Optimal Sets for Size & Strength The study found that a minimum of four sets per muscle weekly was needed to stimulate muscle growth, while five to 10 sets optimized muscle gains. These guidelines offer a solid foundation for muscle growth. I find with perfect hypertrophy exercises, 8–12 sets per muscle per week is often plenty for me. Research recommends training each muscle twice per week and splitting the weekly 10-20 sets instead of doing them all in one workout. Jun 25, 2025 · When it comes to how many exercises and sets per muscle group and workout, here's what you need to know for the most muscle building success. Bring each set close to failure, but not to the point of sacrificing form. Jan 1, 2025 · 2024 brought groundbreaking exercise science that challenges previous notions of building strength and muscle growth. If you're trying to optimize your back training, check out this article to learn how many exercises you should train your back weekly. A low repetition scheme with heavy loads (from 1 to 5 repetitions per set with 80% to 100% of 1-repetition maximum (1RM)) optimizes strength increases. 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. Aug 2, 2008 · It is often the case that when someone discovers the gym for the first time and really gets into training they will work out for hours upon end hitting the same body part 3-4 times per week, training 7 days a week. Training smart beats training longer: Knowing how many sets per workout for muscle gain helps you avoid wasting time and energy. ly/3tm6kak @rpstrength https://bit. The more progress I make, wiser I got, I notice my sets went down. Beginners may start with fewer sets, increasing as they gain experience. ly/3nktLwO Visit our webstore for all things May 17, 2019 · How To Avoid Excessive Sets Per Workout A well set-up training program will enable you to avoid doing too many sets for a muscle group in one workout in order to minimize any excess junk volume. 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). I feel if your giving it all every set, you don't need to be doing that many. or 3x5-8 shrimp squats three times a week Hypertrophy: 3x10 Split Squats + 3x10-30 Deep Squats. Focus on pressing movements and isolation exercises to engage all portions of the chest. 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. sh/jeffnippard01221Get my new 10-week Powerbuilding Phase 3 Feb 22, 2021 · A much more effective approach would be to increase your training frequency for each muscle. Mar 4, 2025 · Optimal Sets for Hypertrophy Basic Guidelines To effectively stimulate hypertrophy, focus on the following guidelines: Perform 10-20 sets per muscle group each week. Group 1: Performed 1 set per exercise for a total training volume of 6 sets in the upper limbs and 9 sets in the lower limbs. Though it's been researched in depth it's one of the most overlooked and misunderstood factors in the muscle After analyzing seven relevant studies, we found that, although a favorable trend towards high training volume exists (+20 sets per week per muscle group), there were no differences between moderate and high training volume responses for quadriceps femoris and biceps brachii hypertrophy. If that’s what you were doing as a beginner, you’ll want to aim for 8 to 15 sets per muscle per week. The 10+ set group nearly had double the gains as the less than 5 sets per week group. How does the total number of sets impact hypertrophy? Jun 23, 2025 · Best results come from 4-5 sets of 8-12 reps per muscle group each workout. It usually depends on how often you train your back, how much work you do in total for your back muscles each week (this is called training volume), and what your goals are, like building bigger muscles (hypertrophy) or getting stronger. Jan 3, 2024 · Master triceps growth with this comprehensive guide on training volumes, exercise variations, and rest strategies for effective hypertrophy and strength development. To clear up any confusion, let’s use a step-by-step example that you can follow. Oct 1, 2020 · How many exercises you should do per muscle group depends on several factors, including your fitness level and goals. How many sets per muscle per week are ideal for growth? The ideal number of sets per muscle per week for growth typically ranges from 10 to 20 sets. Examples: Strength: 5x5 pistol squats twice a week. It's general as it applies to a mass population but by no means is a perfect number. Progression with 4 or 6 sets per week can result in a small benefit for hypertrophy. I just dropped to 11 per week in a pseudo bro split. , muscle growth), key variables, including sets, repetitions, and nutritional intake, were evaluated. One of the most important variables is how many sets per week (aka "volume"). is this the right method for hypertrophy? ive been getting stronger but when asking google how many sets per muscle group i need to train i get confused Sep 27, 2024 · Most research shows you can maximize your rate of muscle growth with 10–20 sets per muscle group per week, but there are a few exceptions. Sets should be performed at a high enough intensity, 0-2 reps from muscular failure to be stimulative for muscle growth. You can increase your weekly sets over time as you get stronger and more Dec 31, 2023 · 🎯 Bicep Training Essentials (TL;DR) Weekly Volume: 8-20 sets per week for most trainees (beginners can grow with 6-10 sets) Training Frequency: 3-6 times per week for optimal results Best Rep Ranges: 10-20 reps (moderate) for 50% of volume, split remaining between 5-10 and 20-30 reps Key Insight: Back training provides significant bicep stimulus - adjust direct bicep work accordingly Jan 3, 2024 · 🎯 Chest Training Essentials (TL;DR) Weekly Volume: 6-16 sets per week for most trainees (4-6 sets minimum for growth) Training Frequency: 2-4 times per week works best for most people Best Rep Ranges: 8-12 reps for compounds, 10-20 reps for isolation movements Exercise Selection: Include horizontal pressing, incline work, and isolation movements each week Critical Technique: Full range of On average, hypertrophy appears to increase with increasing volumes of up to 6-8 hard sets in a single training session when taking long rests between sets, with a plateau at higher volumes. I like to think of these things as a way to reduce the degrees of freedom: Here's the upper and lower boundaries that seems to work for most people and here's what seems to work for the average person. However, they can be adjusted based on individual needs Do not try to work up to 180 or so sets per week if you've only been training for few years. Smarter splits equal better gains: Spreading your hypertrophy training sets per session across the week drives better results than cramming everything into one day. There isn't much Just three per session, three days a week, 4 sets each. In fact, because of the improved distribution across the week you could probably tolerate three sessions of 8 sets. edit: I do both wide and neutral/narrow grip pulldowns and seated rows. Feb 20, 2023 · How many sets should you do per muscle group and week for hypertrophy and strength? Read about the optimal training volume. For example, if you complete 3 sets of bench press and 2 sets of chest flies within two workouts for the week, you’re completing a volume of 10 sets of chest exercises. Here’s how to maximize your routine. More advanced lifters will probably be on the upper end of that range. The question of “How much volume, How many sets?” is one of the most common questions people have when trying to grow muscle. Dec 4, 2021 · The American College of Sports Medicine (ACSM) recommends 1−3 sets per exercise of 8−12 repetitions with 70−85% of one repetition maximum (1RM) for novice and 3−6 sets of 1−12 repetitions with 70−100% 1RM for advanced individuals [13]. In terms of strength, the picture is more unclear. What are some expert tips for determining the number of sets per week for hypertrophy? - Start with a moderate number of sets per week and gradually increase as needed. But you've plateaued and want to keep growing. A larger training volume will require longer recuperation. Lats, pecs, shoulders, biceps, triceps, forearms, core, quads, hamstrings/glutes, etc , would be 100-200 sets total per week. Training frequencies ranged from 2 to 4 sessions per week while training volumes varied greatly, and some research included 2 to 5 sets for each exercise. g. Jan 3, 2024 · 🎯 Rear Delt Training Quick Guide (TL;DR) Weekly Volume: 4-12 sets per week for most trainees (0-4 sets may be sufficient for beginners) Training Frequency: 3-6 times per week works best for most people Best Rep Ranges: 10-20 reps (moderate) and 20-30 reps (light) are most effective Top Exercises: Cable face pulls, machine reverse flyes, bent lateral raises Key Insight: Many lifters don't Jun 20, 2024 · You want big pecs. Feb 20, 2024 · In this article we discuss hypertrophy training variables, such as sets and reps, and how to properly select set and rep ranges for optimal muscle growth. Here’s how many sets you should do per muscle, per week. Isolation vs. This range helps stimulate muscle hypertrophy effectively while allowing adequate recovery time. This led to a total weekly number of sets per muscle group of 6 and 9 sets for the 1-set group, 18 and 27 sets for the 3-set group and 30 and 45 sets for the 5-set group in the upper and lower limbs, respectively. Jan 4, 2017 · Master training volume with RP Strength's complete guide to MV, MEV, MAV, and MRV. So, about 36 sets a week volume, each set to about a 1-0 RIR. Strength: 1-6 rep range Hypertrophy: 5-30 rep range. e. compound exercise Isolation exercise has its uses in rehab, injury prevention, muscle imbalance correction, recovery, programming, and bodybuilding. Group 2: Performed 3 sets per Jun 25, 2025 · Finally, the question is better answered in terms of sets per week, which will make sense as you continue reading. Number of workouts per week. If you want to get the best muscle gains possible, there are training variables that you need to optimize. 8% from baseline in muscle size. com Jun 10, 2025 · Experts recommend 10-20 total sets per muscle group per week for optimal hypertrophy, distributed across exercises and training days. The further away from failure you go, the closer you should be to 20 sets per muscle per week. Comparing two different people, one who does 22 sets of chest flies per week with another who does 22 sets of bench per week, this charts says that both would still have to do 18 triceps isolation sets in order to reach their MRV even though the person who did 22 sets of bench has done significant triceps work and the person who did flies has Jan 3, 2024 · Master the art of side delt hypertrophy with this guide, featuring effective training volumes, exercise variations, and periodization strategies for sculpting powerful shoulders Oct 22, 2022 · Frequency Training a muscle group 2-3 times per week seems to be better than 1 time per week for hypertrophy. Beginners should start with a low training volume. More training days allow you to do more volume. Major Back Muscles When we talk about 'the back' or 'training the back', it's easy to think of it as one The benefit to hypertrophy from sets has been shown to plateau around 6-8 sets per muscles group per session, or 12-24 sets per week. This range allows for sufficient stimulus without overloading your recovery capacity. Split these sets across 2-3 training sessions per week to ensure balanced recovery and Quick Answer Research suggests that performing around 10-20 sets per muscle group per week is an effective volume range for building muscle for most individuals. 10-20 sets is a pretty big difference in volume if you do the math, especially once you factor in reps per set, not to mention techniques such as drop sets and others like it. 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. wfbg hminat ejmggb eniybk rdez mhy tvahj ijznbhk savtmhywi klsilsf