How many sets should you be doing per week to get the most out of your training? A common discussion is that 10-20 sets per muscle group per week is the “optimal” range if the goal is building as much muscle as possible. But when the goal is strength, this number reduces to between 6-12 total sets per movement pattern per week. The reason strength training set recommendations are lower basically comes down to the exercises performed in strength training being generally more compound, which use m
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How many sets should you be doing per week to get the most out of your training? A common discussion is that 10-20 sets per muscle group per week is the “optimal” range if the goal is building as much muscle as possible. But when the goal is strength, this number reduces to between 6-12 total sets per movement pattern per week. The reason strength training set recommendations are lower basically comes down to the exercises performed in strength training being generally more compound, which use m
8.8K viewsMay 7, 2025
FacebookAustralian Strength Coach
How many sets should you do a workout to maximize muscle growth? Research shows 6-8 hard sets on a muscle per week is the sweet spot ,but this also depends on the person 12-20 hard sets per week per muscle group is the sweet spot if you worked out 4 days a week and did a Upper - Lower - Upper- Lower split Monday & Thursday you hit upper you can do 6 sets of chest Monday 3 exercises 2 sets each 6 sets of chest Thursday 3 exercises 2 sets each now for each pushing motion you do ex. dumbbell inclin
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How many sets should you do a workout to maximize muscle growth? Research shows 6-8 hard sets on a muscle per week is the sweet spot ,but this also depends on the person 12-20 hard sets per week per muscle group is the sweet spot if you worked out 4 days a week and did a Upper - Lower - Upper- Lower split Monday & Thursday you hit upper you can do 6 sets of chest Monday 3 exercises 2 sets each 6 sets of chest Thursday 3 exercises 2 sets each now for each pushing motion you do ex. dumbbell inclin
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How many sets per body part should you be performing? Here’s what you need to take into account: When it comes to muscle growth, the number of hard sets taken close to failure plays a crucial role. 💪 Understanding the optimal number of sets for each muscle group is key to designing an effective workout routine.Here's a breakdown to guide your training:1. Chest: Aim for 3-4 sets of exercises like bench press, incline press, and flyes to target different areas of your chest.2. Back: Perform 3-4 s
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How many sets does a muscle need to grow each week? Progression can happen over a wide range of reps/sets but anywhere from 10-20 sets per week for your target muscles is ideal. For lower priority groups you can maintain easily with anywhere from 3-6 sets per week. Here’s your priority guide: High: 10-20 sets (growth) Middle: 6-10 sets Low: 3-6 sets (maintenance) The higher your intensity in each set, the less volume will be required. The lower your intensity in each set the more volume you won’
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