How Many Sets Do I Need To Do To Gain Muscle?

In the world of weightlifting, increased lifting volume is what sets an advanced lifter apart from a beginner. A workout for a beginner may possibly consist of three sets of 2 exercises per body part. As they begin to create muscle and shape up, they naturally look to enhance their training volume, meaning both the quantity of exercises and the amount of sets. An intermediate workout could move them to three sets of 3 exercises per body part. This bodybuilder begins to be able to maintain a greater work capability and continues to increase their volume as they train. As they enter into an advanced workout, they may possibly move to 3 sets of four different exercises.

This training schedule is natural and seems logical when desiring to obtain muscle mass. Many bodybuilders nonetheless start to think that “more is always better” and will improve their volume too quickly or by too much. No one desires to remain at the beginner level for long, and the now advanced lifter may possibly start to wonder if they are able to achieve a greater level than advanced if they continue to enhance their volume. So they continually do.

Lifting Form – Quality is Better Than Quantity

Generally speaking, the move from beginner to advanced ought to take about three years. Throughout this time, every lifter should concentrate not just on their volume but also on their quality of their lifting. Though you will discover there are no set rules once reaching an advanced workout, generally adding volume to your workout can be counterproductive. A basic exercise outline to follow would be nine sets per workout for some of the smaller muscle groups. This is beneficial for biceps, triceps, calves and abs. For the larger muscle groups, including chest, back and thighs, about twelve sets per workout is a good amount.

Once arriving at this level, the method of progressive overload stands out as the most effective method to enhance muscle mass. This means slowly increasing the weights over time along with adding various and different exercises.

While the ambition to be better now can quickly lead you to believe that more is better, remember that building muscle mass takes time and consistency. For real results, gradually build up your workouts and permit your body the time to reach each level of training. Remember that quantity and change are good; however, increasing volume too much or too quickly can eventually backfire on your plans. Don’t forget the golden rule of consulting with your physician prior to beginning. Start slowly and gradually enhance your sets and consistently stick to them and you’ll start to see the effects you’ve wanted all along. It is also recommended to have a spotter with you particularly during the beginning

I hope you found this article interesting in your very own progress towards building muscle mass. I wish you all the best!