manishbodybuilderindia
05-25-2011, 04:30 PM
Of all of the weightlifting factors we’re looking at in this guide, volume is the hardest one to pin down to an exact number that’s best for everyone. Goals, experience level, and individual ability to recover play big roles in this answer. However, here is an amount that tends to be just right for most people.
8-15 sets per bigger muscle group per week (chest, back, quads and hamstrings).
0-8 sets per smaller muscle group per week (shoulders, biceps, triceps).
Now, the key words there are “per week.” Meaning, the same weekly frequency isn’t being used in all workout routines. Some people will train each muscle group once, twice or three times per week. Depending on that frequency, you’d need to divide that volume up among your workouts. For example…
If you’re training each muscle group 3 times per week (which I recommend to all beginners), you should do between 3-5 sets per bigger muscle group per workout, and half that for smaller muscle groups.
If you’re training each muscle group 2 times per week (which I recommend to intermediate and advanced trainees), you should do between 4-8 sets per bigger muscle group per workout, and half that for smaller muscle groups.
If you’re training each muscle group 1 time per week (which I rarely recommend to anyone), you should do 8-15 sets per bigger muscle group per workout, and half that for smaller muscle groups.
The most effective workout routines on the planet generally follow these recommendations. Oh, and most people will do best sticking towards the middle of these ranges, not the high end.
8-15 sets per bigger muscle group per week (chest, back, quads and hamstrings).
0-8 sets per smaller muscle group per week (shoulders, biceps, triceps).
Now, the key words there are “per week.” Meaning, the same weekly frequency isn’t being used in all workout routines. Some people will train each muscle group once, twice or three times per week. Depending on that frequency, you’d need to divide that volume up among your workouts. For example…
If you’re training each muscle group 3 times per week (which I recommend to all beginners), you should do between 3-5 sets per bigger muscle group per workout, and half that for smaller muscle groups.
If you’re training each muscle group 2 times per week (which I recommend to intermediate and advanced trainees), you should do between 4-8 sets per bigger muscle group per workout, and half that for smaller muscle groups.
If you’re training each muscle group 1 time per week (which I rarely recommend to anyone), you should do 8-15 sets per bigger muscle group per workout, and half that for smaller muscle groups.
The most effective workout routines on the planet generally follow these recommendations. Oh, and most people will do best sticking towards the middle of these ranges, not the high end.