How many SETS per week? ...is 4 sets per exercise TOO MUCH?

So a lot of people are asking me max why are you only doing 1 or 2 sets per exercise, is that even enough, yes and here’s why. Quick side note code “MAXE” on myprotein is now 50% off everything until the end of the month. Now we all know that the goal of hypertrophy training is to build muscle, but how can you actually tell whether or not you’re building muscle? Well, really simple, are you progressing in the gym? More specifically, can you consistently increase the weight or reps of every single exercise you perform during every one of your sessions. If not, then chances are you are doing too much. Let’s say someone has programmed 4 sets of dumbbell bench press, 4 sets of incline press, and then 4 sets of pec flys, all in the same session. Assuming this person is training to failure, it would be extremely difficult for them to progress on every single one of those sets during every one of their sessions. That’s 12 individual sets per workout just for the chest that require either an increase in weight or additional reps. That being said, for someone only doing 2 sets on all of these movements, now that would only be 6 sets per session, making day to day progress a lot more feasible. Unfortunately however, people still fall into the idea that you need to reach a certain number of sets per week in order to see results, when in reality, if you’re training with proper technique, intensity, and the intent to progress, you don’t actually need that much volume. I’m personally doing anywhere from 6-14 total sets per muscle group per week, and my workouts still take roughly 2 hours and I am still absolutely gassed by the end of it. When you are training hard, and I mean actually training hard, on every single exercise, forcing yourself to progress without your form breaking down, trust me you will not be able to do more than 8 sets for a muscle group in a single session. That’s why I recommend anywhere between 2 and 8 sets per muscle group per session, or 4 and 16 sets per muscle group per week. Remember, we are after progressive training, not passive training. If you want to build muscle, you can’t just walk into the gym and do the same ol 4x12 workout with the same weight you’ve been doing for weeks. You need to actually increase the weight or reps because how exactly do you plan to see growth if your workouts aren’t changing.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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