Lilyrose08 Set (2024)

FAQs

Is 8 sets to failure enough? ›

Summary. The ideal training volume for building muscle is around 9–22 sets per muscle per week. If you choose great exercises, do 6–30 reps per set, and bring those sets within 0–2 reps of failure, the bottom end of that range is often enough to maximize muscle growth.

How many sets to build muscle? We've covered how many reps to build muscle previously, but this is a great question. For muscular hypertrophy, studies show² that 10 or more sets per muscle group per week are better than fewer than 10 sets. Larger muscle groups such as the back and legs can go as high as 20 sets.

Anything below two sets may not challenge you enough; anything over six sets could lead to overworked muscles. If you're just beginning, a good starting point is three sets of 10–15 reps. Another key consideration when "setting" your "set" expectations is the amount of time you have for your workout.

Anywhere between 1-8 reps for a total of 3-10 sets may be programmed, with the higher number of reps being geared more towards a strength/hypertrophy goal. More on this below. For hypertrophy (muscle growth) the number of reps will generally be higher. Somewhere between 3-6 sets of 7-12 reps is a good rule of thumb.

There is some evidence to suggest that when working with lighter weights, training to failure is more important, especially for muscle gains, but when using heavier loads (and training for strength) stopping short of it will still get us the results we want.

The Mike Mentzer training method is a bodybuilding training philosophy developed by the late Mike Mentzer. The philosophy emphasizes high-intensity training with low volume and sufficient recovery time.

Increasing the number of sets taken to failure from one set to two, three or four provides no more benefit than doing just one set to failure. In fact, taking more than one set to failure may actually blunt strength gains. Take-home message: for strength, do no more than one set to failure per exercise.

The researchers suggest that training a few reps shy of muscle failure may be the best bet and that a handful of sets to muscle failure may be necessary and thus is recommended. They point to other studies that back up this recommendation (we'll tell you how to implement this practically in a moment!).

A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains. A high repetition scheme with light loads (15+ repetitions per set with loads below 60% of 1RM) optimizes local muscular endurance improvements.

Can You Build Strength With Light Weights? Relying on lighter weights and higher reps can help you build muscle and strength, but your progress won't be as rapid as it would be with heavier loads and fewer reps, Sam says. Heavy weights stimulate muscle growth through fatigue and time under tension.

How many sets for muscle growth? ›

Referring to previous research published in the Journal of Sports Science, it found that 10 or more sets per muscle per week elicited greater hypertrophy than less than 10 sets. This could look like: 3-4 sets close to failure for a particular muscle group per workout, working on the basis that you train 3 times a week.

Increasing the number of sets taken to failure from one set to two, three or four provides no more benefit than doing just one set to failure. In fact, taking more than one set to failure may actually blunt strength gains. Take-home message: for strength, do no more than one set to failure per exercise.

Referring to previous research published in the Journal of Sports Science, it found that 10 or more sets per muscle per week elicited greater hypertrophy than less than 10 sets. This could look like: 3-4 sets close to failure for a particular muscle group per workout, working on the basis that you train 3 times a week.

Training to failure is not always good.

There is a misconception in strength and hypertrophy training that more is always better. Push your limits, max out on every set and the rewards will follow. However, the relationship between how close how often you go to failure and the gains you make is not that clearcut.

Rep Schemes

5-8 Reps is used for what is known as functional hypertrophy. This is for people who are looking to gain some size, strength and speed, without too much muscular building. Here we get equal amount of strength and muscle gains. 8-12 Reps is more you're traditional hypertrophy or muscle building.