Maximizing Muscle Growth: How Many Sets Per Muscle Are Optimal?
The optimal number of sets per muscle group, workout session, weekly workouts, and a bit about volume and intensity
If you’re spending hours at the gym, pushing yourself to complete more and more sets, in the hopes of achieving massive gains, you might be wasting your time. Recent studies are showing that when it comes to muscle growth, quantity doesn’t always equate to quality (1, 2).
First Things First, Let’s Separate Volume and Intensity
Volume and intensity are two important concepts in weightlifting that are often used to describe the overall workload of a training program.
Volume is the total amount of weight lifted during a workout and is measured in kilogrammes or pounds of weight lifted.
Here’s the formula: Sets x reps x weight = XYZZ kg/pounds in volume.
Intensity, on the other hand, refers to the amount of weight lifted relative to an individual’s one-rep maximum (1RM) or PR (personal record). It is usually expressed as a percentage of the lifter’s 1RM, with heavier weights being considered higher intensity. For example, lifting at 80% of your 1RM is considered a high-intensity lift.
