for best results i need quite a lot of volume for my legs, but i cant really maintain it for more than a 2 weeks at a time, so i have to vary it a bit. The MRV depends highly on the number of sessions per week. On power chest days i do 18 and on hypertrophy chest days i do 25. lol there is so specific number that everyone should follow. Prepare to feel your short biceps head spring to life. The way I see it is if you want muscle growth, then you need low reps (I try to keep to less than 6). it takes a while to find exactly what you need as an individual but when you do your gains go to the next level. I read that 30 sets max per week for large muscle areas And 18 max for mostly isolations, So what really confused me is that the rep range of 120 or 60 simply doesn't fit into those set numbers. nope. We know that muscles grow from a wide spectrum of rep ranges (so long as the effort on the set is equal). ONCE a week will do, 4-5 sets … Is it like 20 sets of various chest exercises or is it like chest / triceps? Thanks! For intermediate you'd need to be in the low to mid 200s and for advanced lifters probably close to around 300. So doing it by feel and seeing what works/doesn't I guess I just have to keep an eye on my training log and keep tracking progress. But the data that exists suggests that volume is key, as long as you recover you can go hard on volume. Do you not progress? Some people gain huge out of intensity/frequency but others don't. I know this is a loaded question, but are there any guidelines you’d recommend. So Wendler is wrong when he says 50-100 reps on 5/3/1 accessories? Every time we pull, we use our biceps and triceps. I do 12-16 max. This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so … Usually hammer curls … Workout 1: 8x3 = 3 sets/24 reps Workout 2: 10x3= 3sets/ 30 reps. 4-5 sets bench, 3-4 sets chest press, 3 sets flys. Most suggestions I've seen are around 12-15 sets per muscle group twice per week. Cookies help us deliver our Services. This will depend on what your goal is. I'm experimenting to find if one is superior or not. Edit: 1 extremely intense working set to failure- full range of motion, perfect form, 4-2-4 speed (4 seconds up, pause/squeeze 2 seconds, 4 seconds down), occasionally do a drop set or negative reps once positive failure is reached. Incline, decline, standard bench. I'm 5'9" 230. Mike says for most people between 14 and 22 sets per week is optimal, more than 22 will cause recovery problems (Maximal recoverable volume, MEV). look at the relationship between volume/intensity/frequency and see what works best for you. Yea I think he is. Say we are strength training in the traditional sense - to increase 1RM and applying the principles of classic sports science from Soviet style methods. As a relative beginner I think like most people there's that search for the routine that's 100% suited with 100% results. So we know based on the 2017 meta-analysis mentioned earlier that roughly 10-20 sets per muscle per week is the sweet spot for maximizing growth. volume stalls my progress really fast. Cry. Which is around 24-30 sets of around 8-15 reps per set. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. I will share all my tips to build bigger biceps. back off for a bit and continue. Do a light warm-up set … https://www.aworkoutroutine.com/optimal-workout-volume/, That site among many (some of the major bb sites) suggests the rep sea volume I mentioned As do numerous YouTube trainers. Sets for Hypertrophy BarBend: How many sets do you recommend for accruing hypertrophy during a workout? I need HIGH intensity and HIGH frequency on bench ( i work in the 86-96% range 3 times a week) and i progress like mad. Life long bodybuilder and power lifter here. Keep your working sets to 6-8 maximum for smaller muscle groups (biceps, triceps, calves) and 10-12 for larger muscle groups (chest, legs, back). So let's say you really want to focus on bodybuilding and you really wanna grow a big back. Hamstring, Back, Glutes all working simultaneously. Here is how you find your appropriate volume per week: Do your program. With 4 sessions, it’s around 30 sets, and with 5 or 6 weekly sessions, it might be as high as 35 sets per week in many cases. Lord knows the DOMs it gives will be some of the best you will ever get. Back and Biceps – 4 sets of 12-15 reps Legs and Abs – 4 sets of 12-15 reps Pick 2 or 3 exercises for each muscle group — two if you’re starting out, three if you’ve been lifting a while. Except I start with incline then to flat 5x5 and end with a fly movement. If you’re lifting in the 8-10 reps per set range, then it’s harder to over-train, in my experience, than lifting with the same intensity and higher weight at a 4-5 rep range. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. How many Reps/Sets for bicep/triceps So I asked my trainer and he told me to do Light weights biceps 20sets of 6, And triceps around 12sets of' 5 And i wannna ask if that's right. Why stop at 20? If are working out just because you know that you should do strength training to prevent muscle loss, you might only want to do the minimum needed. A lower intensity training than strength training with more reps leads to hypertrophy (increasing muscle fiber volume).In this phase, you use weights that are 70-80% of the maximum rep (1RM – repetition maximum).What is 1RM?That’s the biggest weight you can lift only once while doing a certain exercise.So, if you are doing a squat with 200 pounds and you manage to do only 1 rep that’s 1RM.And 80% of 1RM, in this case, is 160 pounds.So, how many sets and reps you need to do for muscle mass (h… It depends on you to be honest. For instance two X four sets of back exercises seems way low based on 160reps a week. When it comes to developing the optimal training program, there’s several variables that need to be considered. Performing as little as 6-8 sets per week can also suffice for some lifters who are performing a lot of pulling, as the biceps are also responsible for this movement. Link To MASS: http://tinyurl.com/lft7lr7 How many sets should you perform for muscle growth. You can see by the responses that this varies a ton from person to person. I'm sure there are lots of people on here who will prescribe endless amounts of volume...some people will tell you 20 sets, some people will tell you 15 sets. So you might do something like this Week 1: 13 sets Week 2: 15 sets Week 3: 17 sets Week 4: 19 sets Week 5: deload Week 6: 16 sets week 7: 18 sets Week 8: 20 sets Week 9: 22+ sets Week 10: deload. The further along you get, the more sets you will need. Loading used for training the biceps can vary, with the exception of heavy weights (less than 8 … Your current workout regimen consists of way too many sets for your biceps. This is the "more is better logic." The problem with only looking at it in terms of total reps is that information tells you nothing about rep ranges, and discourages low rep work. I think the fact every body IS different, makes it all the more complicating as there's more variables to consider. 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