If your sets are too heavy (1–5 reps per set) or too light (40+ reps per set), you won’t stimulate muscle growth as efficiently, and so may need more sets. We’re assuming that you’re doing hypertrophy training, lifting in a way that’s ideal for building muscle. For instance, doing 3 sets of bench press on Monday, Wednesday, and Friday gives us 9 sets per week to bulk up your chest, which is perfect.
The catch is that we need to spread that volume out so that we aren’t doing more than around 6 sets per muscle per workout. That gives us a relationship that looks something like this, with 9–18 sets per week yielding a maximal amount of muscle growth. If we look at another study by Aube et al., we see that by the time you’re doing 6 sets per muscle per workout, we start building less muscle with every extra set that we do. If we look at a meta-analysis by Schoenfeld et al., we see that your rate of muscle growth increases with every additional challenging set you do, at least to a point. Let’s start with how much you should train your muscles.
3 SPLITT PROGRAM HOW TO
Once we know that, we can figure out how to divide up your workouts into a split that gives you the best training volume and frequency. A Breakdown of the Best Training Splitsīefore we delve into training splits, we need to talk about how much and how often you should train your muscles.How Long Should You Rest Between Workouts?.How Often Should You Train Your Muscles?.
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