how many sets per week per muscle group
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To optimize muscle growth, and suggest aiming for about 10 to 20 sets per week per muscle group. For untrained people or those who have been training for less than about two years, even 5 sets per week can maintain muscle strength and size. However, the exact recommendation may vary based on individual experience levels and training intensity. They also advised that for maintaining muscle mass, a minimum of around 5 sets per week is necessary, while to increase muscle size and strength, one might aim for 15 to 20 sets per week. For well-trained individuals, even more volume could be beneficial, potentially up to 20 to 30 sets per week, but this could be counterproductive for some 1 2 3 4.
It is important to note that muscle recovery between sessions is crucial. Therefore, the distribution of these sets throughout the week should be planned based on recovery ability and personal schedule 2.
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