The Right Number of Sets For Muscle Growth

Have you been lifting weights for some time but you are wondering what the adequate number of sets for muscle growth happens to be?  Maybe you are now getting serious about your workouts and want to see the results you have been craving.  Let’s get started and follow these simple words of advice.
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It is important that if you are just starting to work out you start off slow.  Too much too soon is never a good thing even in weight training.  You want to avoid burnout, fatigue or even injury in your workouts.  First start with building up from doing one to three sets per exercise.

If you have laid a foundation by conditioning for several weeks then you are ready to go to the next level.  Ideally you want to do 3 to 4 sets per exercise when weight lifting.  I recommend doing four sets per exercise.  Maybe you’ve seen guys do endless number of sets at the gym on any given machined but this is definitely the wrong approach.  Go in with a focused workout plan.

It is also pretty standard to do 6 to 8 sets for smaller muscle groups like triceps and biceps and 12 to 16 sets for larger muscle groups such as the back, chest and legs.  The number of repetitions I recommend is 8 to 10.  However, do not do eight sets for example on one exercise.  What you need to do is hit every muscle group from a different angle.

If you are doing chest exercises you can do bench press, incline chest press, and decline chest press and fly’s. Do three to four sets per exercise for a total of twelve to sixteen.  For shoulders target the muscle from the front, side and back.  With the back target the upper, middle and lower back.  With the legs work out the front and back of the legs.

If you combine a solid workout where you target each angle of each body part with the proper number of sets depending on the muscle, whether it is large or small, and the right number of repetitions then this will go a long way in seeing gains.


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