How Many Sets Per Body Part Should You Do To Gain Muscle?

Determining the optimal number of sets per body part to gain muscle isn’t a one-size-fits-all answer. It depends on various factors, including your training phase, intensity, and individual goals.

General Guidelines:

• 8–25 sets per muscle group per week is a broad range that accommodates different training intensities and phases.

• The exact number within this range should align with your current training focus, whether it’s strength, hypertrophy, or endurance.

Considerations:

• Training Intensity: How close are you training to your one-rep max (1RM)? Higher intensity may require fewer sets.

• Training Phase: Are you in a volume accumulation phase or a deload phase? Your set count should reflect this.

• Exercise Selection: Compound movements like deadlifts may necessitate fewer sets compared to isolation exercises like leg extensions.

• Individual Factors: Genetics, stress levels, calorie intake, and lifestyle can all influence your optimal training volume.

Long-Term Planning:
Instead of fixating on the number of sets per week, focus on a long-term plan spanning 12–52 weeks. This plan should incorporate varying intensities, rest periods, tempos, progression strategies, and recovery protocols.

Key Takeaway:
If you’re not progressing, you might not be in the optimal range of sets per week. Adjust your training volume based on your goals, recovery capacity, and progress.