You probably heard about 3 sets of 12 get you results. It can be true, but it is highly misleading. Here is why traditional sets and reps recommendations might be wrong and what you need to know about it.
In our detailed exploration of training today, we are leaning towards the expertise of Dr Brad Schoenfeld and Dr Mike Israetel. They both talked about the misleading ideas of traditional sets and reps recommendations.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
Dr Brad Schoenfeld is widely regarded as one of the leading strength and fitness experts in the United States of America. He has won several awards as a natural bodybuilder and is an author of 8 fitness books, besides appearing on multiple podcast and TV shows to talk about everything related to fitness.
But before you think this article is all about 3 sets of 12, you might need to know that 52 sets per week per muscle group (also regularly thought of a good number to hit) is not correct either. Understanding how to optimise your training volume can significantly impact your muscle growth, ensuring you make the most out of your workouts.
Here is everything they talked about and all you can learn to make better decisions when you go hit hard in the gym for your next workout.
Why Traditional Sets and Reps Recommendation Might Be Wrong
What is Training Volume?
Training volume refers to the total amount of work performed within a specific period. It is commonly measured in three primary ways:
- Set Volume: The total number of sets performed per muscle group each week.
- Repetition Volume: The total number of repetitions completed during working sets.
- Volume Load: The product of repetitions and the load used (reps x weight).
Among these, set volume is the most frequently used metric in muscle hypertrophy research. It provides a straightforward approach to quantify the work done and is often discussed in terms of the number of hard sets performed per muscle group each week.
Defining Effective Training Volume
The effectiveness of training volume is not merely about the number of sets or reps but how they are structured and executed. Dr. Schoenfeld highlights that the number of hard sets per week is a valid proxy for assessing training volume’s impact on muscle growth. He suggests that performing 10 to 20 sets per muscle group weekly is a good guideline for most individuals.
The Ideal Volume Range for Hypertrophy
Research indicates that 10 to 20 sets per muscle group per week can optimise muscle growth. However, this range is not absolute and can vary based on several factors such as training experience, individual recovery capacity, and overall training intensity. Dr. Schoenfeld points out that while some studies have shown benefits with volumes as high as 45 sets per week, such extremes are not practical for most athletes.
Volume Management: Balancing Load and Recovery
Managing training volume involves balancing the load (intensity) and the ability to recover. Overtraining can lead to diminishing returns and increased risk of injury. Therefore, it’s crucial to:
- Monitor Progress: Track your workouts and adjust volume based on performance and recovery.
- Specialisation Cycles: Focus on specific muscle groups during different training phases to prevent overtraining and maximise growth.
- Periodisation: Vary volume and intensity over time to avoid plateaus and promote continuous progress.
Individual Responses to Training Volume
Not everyone responds to training volume similarly. Genetic factors, training history, and lifestyle can influence how your body adapts to different volumes. Some individuals may thrive on higher volumes, while others may see optimal results with moderate volumes. Dr. Schoenfeld notes that personalising your training plan is essential for maximising hypertrophy.
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Practical Applications and Recommendations
- Start Conservatively: Begin with lower to moderate volume (10-12 sets per muscle group per week) and gradually increase based on your progress and recovery.
- Prioritise Compound Movements: Focus on exercises that engage multiple muscle groups to maximise efficiency.
- Monitor Recovery: Ensure adequate rest and nutrition to support muscle repair and growth.
- Adjust Based on Feedback: Use performance indicators and physical feedback to tweak your volume for optimal results.
Training volume is a critical factor in muscle hypertrophy. Understanding and optimising your volume can significantly enhance your muscle growth. By following the guidelines and recommendations outlined by experts like Dr. Schoenfeld, you can tailor your training to meet your individual needs and achieve your fitness goals.
12 Must-Have Exercises In Your Training Program
Final Thoughts
Muscle hypertrophy is a complex process influenced by various factors, with training volume playing a central role. By understanding and applying the principles discussed, you can create an effective and sustainable training regimen that promotes continuous muscle growth and overall fitness.
Key Takeaways Table
| Aspect | Key Points |
| Definition | Training volume is the total work done, measured in sets, reps, or volume load. |
| Optimal Volume | 10-20 sets per muscle group per week is generally effective for hypertrophy. |
| Volume Management | Balance load and recovery; use periodisation and specialisation cycles. |
| Individual Variation | Personalise volume based on individual response and recovery capacity. |
| Practical Tips | Start conservatively, prioritise compound movements, monitor recovery, adjust as needed. |
