How many sets should you do in your training? Show
Next to how heavy and how many reps you do when you train, your training volume is probably one of the most important factors for your results. In this post, we will take a closer look at how many sets you should do in your training. But first, here’s a brief summary of the recommendations. Training Volume Recommendations:
That was the short version of this article. For the longer version, and to figure out how many sets you should do per week, keep reading!
How Much Training Volume Can You Handle?How much training volume you personally respond to best, or how much you can maximally tolerate, is determined by several factors, the most important of which are:
You can liken your body to a plant: it does not grow best by maximizing sun, water, and nutrition to the extreme, but by keeping the conditions at a reasonable level for it to thrive and grow. The better environment and conditions you can create for yourself in everything surrounding the training, the more training – and more sets – you will be able to positively adapt to. What Kind of Sets Are We Talking About?Before we start talking about how many sets you should do per week and muscle group, we need to define the type of set we are talking about. In research, this is often standardized to obtain comparable results between studies, and participants are therefore usually made to take their sets to failure – the point where they cannot do another repetition. However, recent research has shown that:
So what does this mean for you? Two things:
Read more: Training to Failure: Implications for Recovery, Strength and Muscle Gains Higher Training Volume = Greater Gains?The more you train, the better results you get – to an extent. The results from increased training volume is believed follow the form of an inverted U-curve.3 Here’s what that means:
Note, that the point for “optimal training volume” …
With that said, let’s look for it. How Many Sets Should You Do Per Week?Let’s start our search from the bottom up. One set is better than no set, and if you go from not training at all to doing at least one set per muscle group and workout, the trained muscles will start to grow and become stronger – especially if you repeat the workout 2–3 times per week. On this level, more is better, and if you advance to doing 2–3 sets per muscle group and workout, that will probably lend you roughly 40% greater muscle growth and strength gains.4 5 6 A meta-analysis, that is, an analysis that compiles the results from several similar studies, found a dose-response relationship where more sets led to greater muscle growth, up to 10+ sets per week.7
The meta-analysis was based on 15 different training studies, most with participants who were previously untrained, and with all sets taken to failure. So, on average, up to 10 sets taken to failure per muscle group and week, we still seem to be on the left, rising part of the inverted U-curve, even though we are talking about mostly untrained people. But what happens if you train more? And if you are used to training? How much is too much? When searching for the upper limit of training volume, there are no meta-analyses to lean on. Instead, we are left to look at individual studies that have examined the question. Of which there are not many. Another problem is that the existing studies are quite different from each other, making it difficult to draw conclusions.
And that’s about where the fun of high-volume training ends. Several other studies have found no further benefit of high-volume training, or even a detrimental effect.
So Where Lies the Upper Limit of Training Volume?A problem with the studies above is that they are all characterized by very low numbers of participants, relative to how large of an effect one can expect different training volumes to yield. Had the number of participants in the studies been higher, we could have possibly been able to discern more differences between different approaches. Low numbers of participants in the individual studies increase the need to meta-analyze the results. That is, to combine the results from all similar studies into one pool. But then we have the problem of heterogeneity: it is difficult to compare studies with such different approaches in terms of exercise choices and training sessions per week. If we work ourselves from the bottom up, it looks fairly clear that about 10 sets taken to failure per muscle and week give greater strength increases and muscle growth than less training. This is mainly based on research on previously untrained participants. If we look at trained participants, it seems possible that a training volume upwards of 15–20 sets to failure per muscle and week can give a slightly better result, at least if the training is divided into at least two sessions per week. In my personal experience, I also seem to have seen that a training volume upwards of 15–20 sets to failure per muscle and week can yield additional gains for someone who has previously mostly done around 10 sets to failure per muscle and week. For some people, even more sets than that can probably be beneficial, at least during certain time periods, but then we are probably starting to talk about special cases rather than general cases. Note that, for example, a high-level bodybuilder or powerlifter may very well be a special case. What About StrengthLog’s Training Programs?A common question we get when we discuss training volume is:
The reason is that those of our training programs that have a very large training volume rarely include a lot of training to failure. In cases where the volume is far higher than about 15–20 sets per week, it is almost always in the form of percentage-based strength training where you stop your sets long before failure. This significantly reduces how tiring the set is, and you can therefore do more sets before you have done “too much”. In those of our programs where the training is not percentage-based in the same way, the weekly volume often lands much closer to the order of magnitude we have mentioned above. Exceptions may be some of our advanced training programs, for advanced lifters and bodybuilders. Variability of the Weekly Training VolumeWhen you are training, a habituation effect takes place. This habituation means that your muscles will take the most damage from your training in the beginning when you do something new, and then take less and less damage as you get more used to the movements and loads. That effect is called the repeated bout effect, and it means that a training set on a given exertion level is going to be less and less stimulating the more times it is repeated. Put another way, it will no longer disturb your homeostasis as much. A logical consequence of the fact that a set is both less stimulating and that it no longer does as much damage to your muscles, is that you can and should do more sets over time. Both over an entire training career, but also within a given training cycle, as you become more and more used to the training you do. However, if you continuously increase the training volume as you become more accustomed to it, you will sooner or later end up with an unsustainably high training volume. The risk at that point is that your training is now more on the endurance spectrum, where you now mostly train your work capacity, and no longer necessarily stimulates increased strength or muscle growth particularly effectively. So, how do you get around that? One alternative is to regularly vary your training volume.
Boris Sheiko is one of the world’s most well-known powerlifting coaches. He has coached some 30 world champions, and over 100 medalists at the World, European and Asian Championships, and thousands of powerlifters worldwide use his programs. One of Sheiko’s basic principles is to vary the training volume from week to week, and also from month to month. He leans against the hypothesis that this variation should help avoid the body getting used to the load, and that it should maintain the muscles “sensitivity” to training stimuli. For this, there is some, albeit small, scientific support.13 One possible application of this is to structure shorter (~4–8 weeks) training blocks within which the volume starts low, but gradually increases to a high level. After completing the block, you start over at a lower volume again, but this time with more challenging weights or number of repetitions. According to some, such a volume increase within a training block is the most important principle for continued training progress.14 Risk of Injury When Increasing Training VolumeWhile training volume is a potent and relatively easy way to increase the training stimuli, it is also risky. Your muscles adapt relatively quickly to training, at least in the sense that they quickly take less damage from it, thanks to the repeated bout effect. Something that does not adapt quite as quickly is your joints and ligaments. It is easy to train too much too soon, once you realize that more training can lead to better training results to a certain limit. Too many are the lifters and bodybuilders who increase their training volume too much, too quickly and incur overuse injuries in their joints as a result. At best, you realize your mistake early on and the pain goes away after a week or so of rest; in the worst case, it is ignored for so long that the problems persist for years. The best way to reduce the risk of overuse injuries is to not do too sharp increases in your training volume:
The best predictor of what’s the right training volume this week, is to look at how much you trained last week. Do not make too drastic increases in your training volume, take note of the general volume guidelines you find in this article, and you will avoid the greatest risks of injury when it comes to training volume. Sets Per Week: Summary and RecommendationIn summary, this leads us to the recommendations with which we began the article:
The basic principle of strength training is that if you want to increase your strength and muscle mass, you must in one way or another do more. More weight, more reps, or more sets are some of the best tools you have available. Lifting more weight or more reps at a given weight is easier said than done, but performing one more set than last time is usually doable. In this way, increasing training volume is an effective tool for increasing the training stimuli, but at the same time it does not come without the risk of overtraining or overuse injury. Where your individual level of optimal training volume lies is up to you to find out, but hopefully this article was a help along the way. Read more:
References
What is the recommended frequency of strength training?The current recommendations for resistance training (RT) frequency range from 2 to 5 days per week (days week− 1) depending on the subjects' training status. However, the relationship between RT frequency and muscular strength remains controversial with reported variances existing across different population groups.
How many minutes per training session is the appropriate exercise duration?Try starting with short workouts that are 30 minutes or less. As you feel your strength building, add a couple more minutes every week. The American Heart Association recommends 75-150 minutes of aerobic activity, as well as two strength-training sessions, per week.
How many days per week of resistance training are recommended for a muscular fitness program?In addition to getting at least 30 minutes of aerobic activity most days of the week, the American Heart Association recommends doing full-body resistance training two to three days per week to strengthen muscles, bones and connective tissue.
How many days per week should you exercise?Their guidelines recommend 150 minutes of moderate-intensity aerobic physical activity each week or vigorous-intensity aerobic activity for a minimum of 20 minutes three days a week. Additionally, you should do strength training twice a week.
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