19 июл. 2021 г. · Minimum number of sets for muscle growth: 2-3 for beginners, 3-6 for advanced, per week per muscle group, to failure. Optimum number of sets for ...

6 июл. 2023 г. · The benefit to hypertrophy from sets has been shown to plateau around 6-8 sets per muscles group per session, or 12-24 sets per week. More ...

4 авг. 2023 г. · The general consensus for volume in training is 10-20 sets per week, per muscle group. Lats, pecs, shoulders, biceps, triceps, forearms, core, quads, ...

28 авг. 2024 г. · 8-12 sets for each muscle group is the optimum for hypertrophy. Doing more is additional fatigue that isn't needed that may decrease hypertrophy ...

21 авг. 2024 г. · There seems to be an agreement that around 10-12 sets per muscle group per week is a good starting point if one wants to optimize for hypertrophy.

15 авг. 2023 г. · Pick 2-4 movements and execute 2-4 sets per exercise per workout. The lower volume will allow you for both shorter workouts and steadier ...

7 февр. 2023 г. · For hypertrophy, doing 5 sets of 10-12 reps with progressive weight increases is a good starting point. You might consider adjusting the rep ...

16 апр. 2023 г. · 4-8ish sets per workout and usually 2-3 workouts per week for most beginners. · For trained beginners and intermediates usually about 6-10 sets ...

20 сент. 2024 г. · The 4 sets per week is for beginners only. He linked the study. Advanced lifters need 12-20 per week.

11 апр. 2023 г. · I typically do 3-4 sets of 5-12+ reps (depending on intensity) per exercise, which typically amounts to a total of 12-18 sets per workout.