Training volume, defined as the total number of sets performed per muscle group weekly. Higher volumes drive hypertrophy, moderate volumes maximize strength, and balanced volumes with higher repetitions benefit endurance.
Performing 10–20 weekly sets per muscle group optimizes hypertrophy by providing adequate stimulus without excessive fatigue. Around 12–20 sets yield the best growth, while exceeding 20–25 sets can hinder performance and recovery.
Fitness goals determine volume needs. Strength training requires 5–10 weekly sets, heavy loads (≥80% of 1RM), and compound lifts for neuromuscular adaptations. Endurance training benefits from 12–16 sets with moderate loads and higher repetitions. Maintenance needs 6–10 sets weekly at intensities of at least 65% of 1RM. Beginners achieve results with lower volumes, while advanced athletes require higher volumes to surpass adaptation plateaus.
Weekly set allocation varies with training frequency. Training a muscle group twice weekly allows 5–10 sets per session to achieve 10–20 weekly sets. Larger muscles, like legs or back, handle up to 20 sets per session, while smaller muscles, like biceps or triceps, require fewer. Spreading sets across sessions reduces fatigue and enhances performance.
Overtraining signs include prolonged fatigue, reduced performance, irritability, and sleep disturbances. Managing volume strategically ensures recovery and maximizes gains.
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.
- Chest: 10–20 sets per week. Larger muscle group requiring varied angles for balanced development. Focus on pressing movements and isolation exercises to engage all portions of the chest.
- Back: 12–20 sets per week. Includes upper, mid, and lower back muscles. Incorporate horizontal and vertical pulling movements like rows and pull-ups for complete engagement.
- Quadriceps: 10–18 sets per week. Targeted by compound lifts such as squats and lunges, and isolation exercises such as leg extensions. Prioritize exercises with a deep range of motion for effective activation.
- Hamstrings: 8–16 sets per week. Requires both hip-dominant and knee-dominant movements, like Romanian deadlifts and leg curls. Balancing hinge and curl exercises ensures well-rounded development.
- Shoulders: 8–16 sets per week. Combine compound pressing, such as overhead press, with isolation exercises targeting specific deltoids: front deltoids with front raises, side deltoids with lateral raises, and rear deltoids with reverse flyes or face pulls.
- Biceps: 6–14 sets per week. Smaller muscle group effectively trained with curls and pulling movements. Integrate supinated and neutral grip exercises to target different portions.
- Triceps: 6–14 sets per week. Focus on pressing movements and isolation exercises like skull crushers, pushdowns, and triceps extensions. Pressing exercises indirectly train triceps, allowing for moderate direct volume.
- Glutes: 8–16 sets per week. Requires compound lifts, such as squats and hip thrusts, and isolation movements like glute bridges and glute kickbacks. Incorporate squat and hinge-based exercises for full activation.
- Calves: 8–15 sets per week. Benefit from both seated (soleus emphasis) and standing (gastrocnemius emphasis) movements. Vary foot positioning and tempo for effective training.
- Abs/Core: 8–12 sets per week. Balance static holds, like planks, and dynamic movements, such as crunches, to strengthen the core. Include rotational movements for comprehensive engagement.
How Many Sets per Muscle Group per Week to Build Muscle?
To build muscle effectively, a weekly training volume of 12–20 sets per muscle group, on average, is recommended.
Muscle hypertrophy exhibits a dose–response relationship, with higher training volumes leading to significantly greater increases in muscle size, particularly in the elbow flexors, mid-thigh, and lateral thigh, as shown in “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men” by Schoenfeld et al. (2019).
Evidence shows that performing 5 sets per exercise results in significantly greater hypertrophy compared to 1 or 3 sets, as reported in the research “Dose-Response of 1, 3, and 5 Sets of Resistance Exercise” by Radaelli et al. (2015).
Adjusting set volume based on training experience is crucial. Beginners benefit from lower volumes, while advanced individuals see more gains from higher volumes, as reviewed by Peterson et al. (2005) in “Applications of the Dose‐Response for Muscular Strength Development”.
How Many Sets per Week to Maintain Muscle?
Maintaining muscle requires fewer sets than building it, typically 6–10 sets per muscle group per week. As long as training intensity is maintained—working near failure with loads of at least 65% of one-rep max—this reduced volume is sufficient to preserve muscle mass.
The study “The Effect of Weight Training Volume on Hormonal Output and Muscular Size and Function” by Ostrowski et al. (1997) found that trained individuals maintained or increased muscle size, strength, and upper-body power with as little as one-third of their typical training volume (3 sets per muscle group per week), provided training intensity and exercise frequency were constant over a 10-week period.
“Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men” by Barbalho et al. (2020) demonstrated that moderate training volumes of 5–10 sets per week are sufficient for optimal gains in muscle size and strength, while higher volumes may offer diminishing returns.
Beginners and intermediates can maintain muscle with 5–8 sets per week, while advanced athletes may require 8–10 sets per week to counteract muscle degradation due to their higher baseline muscle mass. Training 1–2 times per week per muscle group is usually sufficient to prevent losses during reduced training phases.
How Many Sets per Muscle Group per Week for Strength?
Developing strength effectively requires 5–10 sets per muscle group per week, focusing on heavy loads (≥80% of 1RM) and compound lifts like squats, bench presses, and deadlifts to maximize neuromuscular adaptations. This training volume range balances optimal strength gains while avoiding the diminishing returns and potential fatigue associated with higher volumes.
“Dose-Response of 1, 3, and 5 Sets of Resistance Exercise” by Radaelli et al. (2015) showed that performing 3–5 sets per exercise significantly enhances strength and muscle hypertrophy compared to performing a single set, with 5 sets yielding the greatest gains.
“Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength” by Barbalho et al. (2020) demonstrated diminishing returns for strength gains beyond 10 sets per muscle group per week, with 5–10 sets providing optimal results.
“Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men” by Schoenfeld et al. (2018) showed that strength improvements in trained men are achievable with moderate loads and low training volumes, while hypertrophy benefits from progressively higher training volumes.
How Many Sets per Muscle Group per Week for Muscle Endurance?
Improving muscle endurance typically requires 12–16 sets per muscle group per week, performed with moderate loads and higher repetitions.
“Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men” by Schoenfeld et al. (2018) shows that muscular endurance gains can be achieved with low to high training volumes using moderate loads.
“Dose-Response of 1, 3, and 5 Sets of Resistance Exercise” by Radaelli et al. (2015) supports the use of multiple sets (3–5) to significantly improve local muscular endurance, with 5 sets yielding the greatest gains.
Based on “Effect of Resistance Training Frequency on Neuromuscular Performance” by Brigatto et al. (2019), 16 sets per muscle group per week effectively enhances muscle endurance, with similar results whether performed in one or two sessions per week when total volume is equated.
How Many Sets per Muscle Group per Week for Different Training Levels?
General training volume guidelines based on different training levels are listed below.
- Beginner (0–1 Years of Experience): Beginners respond well to lower volumes due to higher sensitivity to training stimuli, making 8–12 sets per muscle group per week an optimal range.
- Intermediate (1–3 Years of Experience): Intermediate lifters benefit from a moderate increase in volume as their recovery capacity and adaptation improve. 10–16 sets per muscle group per week is ideal for challenging muscles and stimulating further growth.
- Advanced (3+ Years of Experience): Advanced lifters require 15–20 sets per muscle group per week depending on the muscle group to provide sufficient stimulus and overcome adaptation plateaus. However, higher volumes must be implemented strategically to avoid overtraining and manage recovery effectively.
Beginner lifters should focus on efficiency with lower volumes, intermediates can moderately increase their workload, and advanced athletes must strategically manage high volumes to balance growth and recovery.
“Applications of the Dose‐Response for Muscular Strength Development” by Peterson et al. (2005) demonstrated that untrained individuals see gains with lower volumes, while trained individuals require higher volumes for continued adaptation.
“Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men” by Schoenfeld et al. (2018) emphasized that higher training volumes yield greater hypertrophy in trained individuals, while strength gains plateau regardless of volume, highlighting the importance of volume progression for experienced lifters.
How Many Working Sets per Workout?
The number of working sets per workout depends on your training split, experience level, and goals. Factors like muscle group size, training intensity, and frequency also influence the optimal set volume for each session.
General ranges for the number of working sets per workout for different experience levels are listed below.
- Beginner: Beginners should aim for 10–15 working sets per workout. This volume provides an effective stimulus for growth while avoiding excessive fatigue.
- Intermediate: Intermediate lifters benefit from 15–20 working sets per workout. This range accounts for improved recovery capacity and the need for greater stimulus to continue progressing.
- Advanced: Advanced athletes may need 20–25 working sets per workout, depending on their split and goals.
How Many Sets Is Too Much?
Performing more than 20–25 working sets per muscle group often leads to diminishing returns and excessive fatigue. While individual capacity varies, exceeding these thresholds typically results in overtraining, impaired recovery, and reduced performance.
“Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men” by Barbalho et al. (2020) found that volumes exceeding 20 sets per week do not significantly improve hypertrophy, reduce strength gains, and may hinder recovery in trained men.
3 signs of too much training volume are listed below.
- Prolonged muscle soreness or fatigue.
- Decreased performance in subsequent workouts.
- Symptoms of overtraining, such as poor sleep, irritability, or plateaued progress.
Is 20 Sets per Workout Too Much?
20 sets per workout can be appropriate depending on factors like muscle group size, intensity, and training frequency, as listed below.
- Muscle Group Size: Larger muscle groups, such as the back or legs, can handle 20 sets per workout more effectively than smaller groups like biceps or triceps. Their greater size and workload capacity allow for higher volumes without excessive fatigue.
- Intensity: If training close to failure, 20 sets per workout can generate significant fatigue, making it harder to sustain performance and recover effectively. Moderating intensity or leaving a few reps in reserve can make this volume manageable.
- Frequency: A higher training frequency (e.g., 2–3 sessions per week per muscle group) reduces the need for such high set volumes in a single workout, allowing for better recovery and performance across sessions.
Should You Train to Failure Every Set?
No, training to failure every set is not advisable. Failure training is best used strategically, allowing for training intensity without compromising recovery, performance, or safety. While reaching failure enhances muscle activation and promotes muscle growth, consistently doing so increases fatigue and hinders recovery, ultimately limiting long-term progress and elevating the risk of overtraining and injuries, particularly with compound lifts.
For isolation exercises like bicep curls or leg extensions, training to failure can be applied to the final set to maximize muscle recruitment, especially in hypertrophy-focused phases where the goal is to intensify the stimulus on specific muscle groups.
However, avoiding failure is advisable for compound lifts such as squats, deadlifts, and bench presses, which place significant strain on joints and the nervous system; stopping 1–2 reps shy of failure reduces the risk of injury while preserving performance for subsequent sets. In strength-focused programs or higher-frequency training schedules, avoiding failure promotes better recovery and consistent progress.
Is One Set to Failure Enough for Muscle Growth?
One set to failure can stimulate muscle growth in beginners but proves inadequate for sustained progress as training experience advances. Muscle growth depends on total training volume, and a single set to failure limits the ability to achieve sufficient volume over time.
Beginners experience significant muscle adaptations from one set to failure due to their high responsiveness to new stimuli. A well-executed set can initiate growth effectively at this stage. As strength and endurance develop, increasing the number of sets prevents plateaus and sustains progress.
Intermediate and advanced lifters require multiple sets to failure to achieve the volume necessary for hypertrophy. Their higher workloads address adaptation plateaus and enable varied intensity and training strategies. Although one set to failure may complement isolation exercises or finishing sets, it cannot replace a comprehensive multi-set routine for optimal results.
How Many Sets to Failure Should I Do?
Performing 1–3 sets to failure per muscle group per workout is generally sufficient to maximize intensity without impairing recovery. Training to failure should be used strategically to enhance muscle activation while minimizing the risk of overtraining.
For beginners, limiting failure sets to 1 per exercise ensures intensity without overwhelming the recovery process. Intermediate and advanced trainees may benefit from using 2–3 failure sets strategically within a workout, particularly during hypertrophy-focused phases or for lagging muscle groups.
How Many Exercises Should You Do per Workout?
The optimal number of exercises per workout typically ranges from 4–8, depending on goals, fitness level, and workout split. Beginners benefit from 4–6 exercises, focusing on foundational compound movements to build strength and engage multiple muscle groups. Intermediate and advanced lifters may perform 5–8 exercises, incorporating a mix of compound and isolation movements to target specific areas. A balanced session often includes 2–4 compound exercises and 1–3 isolation exercises to ensure effective and comprehensive training.