How many sets per muscle group? The number of sets that you need to exercise per muscle group depends on your individualized fitness goals. A good set range would be 1 to 3 sets per muscle group or exercise. Even executing one exercise per muscle group can give you great benefits if the intensity and the amount of weight engages the muscle fibers completely.
How many sets per muscle group? iStock-photo credit: nd3000
Research studies reveal that the more weekly sets you train the greater the increase of muscle gain, also known as hypertrophy. Training high volume will always dictate the amount of strength and muscle gain you can accomplish over a period.
This is a good template for your fitness goals in terms of strength vs muscle size vs muscular endurance:
• Low Reps- 5 reps or less which are best for powerlifting and strength gains.
• Moderate Reps- 6 to 12 reps which is best for muscle increase and strength gains. This is a good rep range for a combination of both hypertrophy and getting stronger.
• Higher Reps- 13 to 20 reps are great for muscular endurance training.
One of the best ways to train is to have a split body part routine which allows you to hit every body part with enough volume while giving it enough rest and recovery at the same time.
An example of split body part routine is:
Monday- Triceps/Biceps Day-Arms
Tuesday- Leg and Abs Day
Wednesday- Shoulders Day
Thursday- Back Day
Friday- Chest Day
Saturday- Rest Day
Sunday- Rest Day
By splitting up the body parts evenly it gives it enough to rest and recover before training again. Each body part after you train needs at least 3 days to recover before you do it again. Typically, the more you lift on a set the more time you need to rest before doing it again.
In lower rep ranges for a set like 5 reps or less when you are lifting close to your 1 rep max a good rest timeframe is about 2 minutes. In higher rep ranges for a set like 12 to 20 reps where the amount of weight is 50 to 60% of your 1 max rep weight. The rest period would be anywhere from 30 seconds to one minute.
A good average rep range to get a quality workout when exercising is 10 to 12 reps. You will never go wrong with having this as your rep range for an exercise set.
The Bottom Line is the best determination of how many sets per muscle group or exercise will always be predicated on what your specific fitness goals are.
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References
1) Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131.
