max sets per week Group 1 Low Volume 22 sets of quad training per week split evenly over 2 workouts Group 2 Medium Volume 22 sets of quad training adding 4 sets of weekly quad training every 2 weeks
How many sets should a muscle get per week Research shows that between 10 and 20 sets for an individual muscle group or body part is effective for most individuals who want to build First figure out what you want to set your weekly target sets per muscle to be And then work backwards to split that up most effectively throughout the week Each workout can consist of a total of around 15 25
max sets per week
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Up to about 15 20 sets per muscle group and week can lead to even better results for a trained person with good recovery capabilities However there is an individual variation in volume tolerance These figures apply If you re following a good hypertrophy training program you should be able to maximize your rate of muscle growth with 10 20 sets per muscle per week But that depends on which exercises you choose what muscles you re
We ve covered how many reps to build muscle previously but this is a great question For muscular hypertrophy studies show 2 that 10 or more sets per muscle group per Explains how much weight training volume sets and reps you should do per muscle group per body part per workout and per week
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The research s upper weekly volume limits suggest that 20 30 weekly sets at or near failure are effective 1 2 4 6 However weekly sets in this range only performed slightly The latest meta analysis suggests you can maximize your rate of muscle growth with 10 20 sets per muscle group per week That means in certain circumstances you can
For maximum muscle growth aim for 10 20 sets per muscle group per week spread across 2 6 training sessions For most people most of the time that will get the job done However that s quite a big range so I want to dig into the Thus training that starts around 2 3 sets per session and doesn t significantly exceed 10 sets per session has a good chance of being around MAV so long as the total volume of sets per week adds up to between weekly MEV
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max sets per week - We ve covered how many reps to build muscle previously but this is a great question For muscular hypertrophy studies show 2 that 10 or more sets per muscle group per