Optimizing How Many Sets Per Exercise for Muscle Growth

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Optimizing How Many Sets Per Exercise for Muscle Growth

How many sets per exercise should you do for muscle growth? For most people looking to make their muscles bigger, doing about 3 to 4 sets for each exercise is a good start. But the exact number can change based on many things like how hard you train, what exercise you are doing, and how much you already train that muscle during the week. We will look at how to find the right number of sets for you.

When you want your muscles to get bigger, you need to give them a reason to grow. This reason comes from training. You lift weights. Lifting weights breaks down muscle fibers a little bit. Then, when you rest, your body fixes these fibers and makes them stronger and bigger. This is muscle growth, or hypertrophy.

One of the most important parts of training for muscle growth is something called training volume. Think of training volume as the total amount of work you do. A common way to measure training volume is to multiply the number of sets, the number of reps (how many times you lift the weight in a set), and the weight you lift.

Volume = Sets x Reps x Weight

This blog post focuses on one part of that math: the number of sets. How many sets of bench presses or squats or bicep curls should you do in one workout? Finding the right number is key to getting good results without doing too much or too little.

Finding the Right Number of Sets

There is no single magic number for sets that works for everyone, all the time, for every exercise. But there are good rules to follow. We can look at what training studies show and what works for many people.

Many studies suggest that a good amount of Sets and reps for muscle growth falls within a certain range of weekly volume per muscle group. Experts often say that doing 10 to 20 total sets per muscle group per week is best for growth. Some people might even need a bit more, like 20-25 sets.

Now, how does that weekly total break down into sets per exercise? This is where it gets interesting. You don’t train every muscle group with just one exercise. You might do bench press, dumbbell flyes, and push-ups for your chest. All the sets from these exercises add up to your total weekly chest volume.

So, the number of sets you do for one exercise depends on:

• How many different exercises you do for that muscle group.
• How often you train that muscle group each week (Training frequency and sets).
• How many sets you plan to do for the muscle group total that week (Exercise volume per muscle group).

Let’s say you want to do 15 sets for your chest muscles this week.
You train chest twice a week. That means you do about 7-8 sets for chest in each workout.
In one workout, you might do bench press, incline dumbbell press, and pec deck.
You need to split those 7-8 sets among these exercises.
You might do 3 sets of bench press, 3 sets of incline press, and 2 sets of pec deck. This gives you 8 sets for that workout. Over two workouts, that’s 16 sets for the week, which is right in the sweet spot for Optimal sets for hypertrophy.

Looking Closely at Weekly Set Volume

The idea of total weekly sets for a muscle group is very important. It gives you a target. Most research points to a dose-response relationship. This means doing more volume (up to a point) leads to more muscle growth.

• Doing fewer than 10 sets per muscle group per week might not be enough for the best growth.
• Doing between 10 and 20 sets per muscle group per week seems to be where most people see the best results. This is often called the “effective range” for Optimal sets for hypertrophy.
• Doing more than 20 sets might be better for some advanced lifters, but it can also lead to doing too much, making it hard to recover, and possibly causing injury. Some studies show that gains slow down or stop above 20 sets.

So, before you decide how many sets to do per exercise, think about your total weekly goal for that muscle group.

Deciphering How Sets Break Down Per Workout

Let’s take the weekly target of 10-20 sets per muscle group. How you spread these sets out matters. This is where Training frequency and sets comes in.

• Training a muscle group once a week: If you hit your chest hard only on Mondays, you need to get all your weekly sets done in that one session. If your target is 15 sets, you’ll do 15 sets for chest exercises in one workout. This often means doing 3-5 sets per exercise, maybe across 3-5 different chest exercises.
• Training a muscle group twice a week: If you train chest on Monday and Thursday, you can split the 15 sets. You might do 7-8 sets on Monday and 7-8 sets on Thursday. This allows for fewer sets per exercise in each session, perhaps 2-4 sets per exercise across 2-4 exercises per workout.
• Training a muscle group three times a week: You split 15 sets into three workouts, maybe 5 sets each time. This means even fewer sets per exercise in each workout, maybe just 2-3 sets across 2-3 exercises.

Higher training frequency (training a muscle group more often) generally means doing fewer sets per exercise and fewer Total sets per workout for that specific muscle group on any given day. This can be good because you are less likely to get tired within a single workout. You can often lift heavier or do better quality reps on each set because you aren’t completely drained.

Factors Influencing Sets Per Exercise

Okay, we know the weekly volume goal (10-20 sets per muscle group is a good aim). We also know that frequency matters for how many sets you do per workout. Now, let’s look at what affects the number of sets for a single exercise.

Exercise Type: Compound vs. Isolation

Not all exercises are the same.

• Compound Exercises: These use multiple joints and muscle groups at the same time. Examples: Squats, Deadlifts, Bench Press, Overhead Press, Rows, Pull-ups. These exercises work many muscles hard. A set of squats works your quads, hamstrings, glutes, and lower back.
• Isolation Exercises: These use mostly one joint and target mainly one muscle group. Examples: Bicep Curls, Tricep Extensions, Leg Extensions, Lateral Raises. A set of bicep curls mainly works your biceps.

Because compound exercises work multiple muscles, the sets you do for them count towards the weekly volume for all those muscles. If you do 3 sets of bench press, those 3 sets contribute to your chest volume, your front shoulder volume, and your triceps volume.

Isolation exercises count mainly for one muscle. If you do 3 sets of bicep curls, those 3 sets count mostly for your biceps volume.

This means you might need fewer dedicated sets of isolation exercises if you are already doing a lot of hard sets of compound exercises that work those muscles.

Practical Sets Per Exercise Suggestions Based on Type:

• Compound Lifts: Often done earlier in a workout when you have more energy. You might do 3 to 5 hard sets per compound exercise. Since these are taxing, you might only do 1-3 big compound lifts per workout depending on what muscles you are hitting.
• Isolation Lifts: Often done after compound lifts. You might do 2 to 4 sets per isolation exercise. You might do several isolation exercises to hit a muscle group from different angles or finish it off after compounds.

Let’s revisit the chest example. Target: 15 sets/week, training twice/week (7-8 sets per workout).
Workout 1 (8 sets):
* Bench Press (Compound): 3 sets (counts for chest, front shoulder, triceps)
* Incline Dumbbell Press (Compound/Closer to Compound): 3 sets (counts for chest, front shoulder, triceps)
* Pec Deck (Isolation): 2 sets (counts mostly for chest)

Workout 2 (8 sets):
* Weighted Dips (Compound/Closer to Compound): 3 sets (counts for chest, triceps, front shoulder)
* Cable Flyes (Isolation): 3 sets (counts mostly for chest)
* Push-ups (as many reps as possible) (Compound): 2 sets (counts for chest, front shoulder, triceps)

See how the sets for compound lifts contribute to multiple muscle groups? This is important when tracking your Exercise volume per muscle group.

Your Training Experience Level

How long you have been training seriously matters a lot.

• Beginners: You are new to lifting. Your body responds very well to even a little bit of training volume. Too much volume can hurt your ability to recover and might even lead to injury. Beginner workout sets should be lower. A beginner might only need 10-12 sets per muscle group per week for great results. This could be spread over 2-3 full-body or upper/lower workouts. Per exercise, a beginner might only do 2-3 sets. Start simple. Learn good form. Focus on a few key exercises.
  • Example Beginner Leg Workout (training legs 2x/week):
    • Squats: 3 sets
    • Leg Press: 3 sets
    • Romanian Deadlifts: 3 sets
    • Total leg sets this workout: 9 sets. If done twice a week, that’s 18 sets total for the week, which is good beginner/intermediate volume.
• Intermediate Lifters: You have been training for a while (6 months to a few years). Your body needs more volume to keep growing. The 10-20 sets per muscle group per week range is perfect here. You can handle more sets per workout and per exercise than a beginner. You might do 3-4 sets per exercise.
• Advanced Lifters: You have been training for many years. Your body needs even more stimulus to grow. You might work towards the higher end of the 10-20 range, or even go above 20 sets for some muscle groups if you can recover well. You might use techniques like dropsets or supersets to increase volume and intensity. You can handle more sets per exercise, sometimes 4-5 sets, especially on important lifts.

It is important to remember that beginners should not jump straight into advanced volume. Start low, make progress, and slowly add sets over time as you get more experienced and stronger. This is part of smart training.

How Hard You Push Each Set (Workout Intensity and Sets)

How close you train each set to muscle failure changes how many sets you might need or can handle. Muscle failure is when you can’t do any more reps with good form.

• Training very close to failure (1-2 reps left in the tank): These sets are very effective for muscle growth. Each set gives a strong signal to the muscle to grow. You might not need as many sets if you push each one very hard. If you train every set to within 1-2 reps of failure, 3 sets might be enough for an exercise.
• Training further from failure (3-5+ reps left in the tank): These sets still build muscle, but each set is less effective on its own compared to a set taken closer to failure. You would need more sets to get the same training effect. If you stop sets with 4-5 reps left, you might need 4-5 sets of that exercise.

Most people find a balance. Training all sets right to failure is very tiring and hard to recover from. A good approach is to take most sets close to failure (1-3 reps left) on your main working sets for muscle growth. This often makes 3-4 sets per exercise a good number.

Think about Strength training set recommendations compared to hypertrophy sets. For pure strength, people often do fewer reps per set (1-5 reps) with very heavy weight and take longer rests. They might do more sets (e.g., 4-6 sets) but the total volume (sets x reps x weight) might not be much different, or slightly lower than hypertrophy training. The key difference is the rep range and how close they train to failure on lighter sets (which they don’t do as much for strength). For muscle growth, the focus is on effort within the effective rep range (often 8-12 reps), and the number of sets is chosen to hit the weekly volume target effectively.

Connecting Rep Ranges and Sets

The number of reps you do within a set is related to the number of sets you do of an exercise, but they describe different things.

• Rep Range: This is how many times you lift the weight in one set (e.g., 8-12 reps). Different rep ranges can build muscle, but 6-15 reps is a common range.
• Sets: This is how many times you perform that group of reps for a specific exercise (e.g., 3 sets of 10 reps).

While different rep ranges work, the total effective volume is still key. Whether you do 3 sets of 8 reps, 3 sets of 10 reps, or 3 sets of 12 reps, you are still doing 3 sets of that exercise. The choice of rep range affects the weight you use. If you aim for 8 reps, you use a heavier weight than if you aim for 12 reps.

As long as you are training hard within a reasonable rep range (like 6-15 reps) and getting close to muscle failure on your working sets, the number of sets per exercise is the main factor in hitting your total volume goal for the muscle group.

Some people use different rep ranges on different exercises or even within the same exercise. For example, they might do heavier sets of squats for 5-8 reps, then lighter sets of leg presses for 10-15 reps. This is fine. The important thing is how many total hard sets (where you get close to failure) contribute to the muscle group’s weekly volume.

Getting a Grip on Total Sets Per Workout

While focusing on sets per exercise is useful, it’s also good to think about the Total sets per workout. How many sets can you realistically do in one gym session?

This depends on:
* How long you have to train.
* How hard you train each set.
* How long you rest between sets.
* How many muscle groups you train in one workout.

A very long workout with too many sets can lead to tiredness, poor performance on later exercises, and higher risk of injury. Most effective strength training workouts for muscle growth last between 45 and 90 minutes (not counting warm-up).

Within this time frame, the Total sets per workout might range from 15 sets for a beginner doing a full-body routine to 25-35+ sets for an advanced lifter doing a split routine (focusing on 1-2 muscle groups).

If you decide to do 3-4 sets per exercise, the number of exercises you choose will determine your total sets for the workout.
* Workout with 5 exercises, 3 sets each = 15 total sets.
* Workout with 7 exercises, 4 sets each = 28 total sets.

You need to balance the sets per exercise with the total number of exercises and your workout time limit. Don’t just add sets everywhere. Think about the total work done for each muscle group across the week.

Putting It All Together: How to Choose Your Sets Per Exercise

Here is a step-by-step way to figure out how many sets you should do for each exercise:

1. Know Your Goal: Your goal is muscle growth (hypertrophy).
2. Estimate Weekly Volume Target: For most people, aim for 10-20 hard sets per muscle group per week. If you are a beginner, start closer to 10-12. If you are more advanced, you might go towards 15-20 or a bit higher.
3. Pick Your Training Frequency: How many times will you train each muscle group per week? (e.g., 1, 2, or 3 times).
4. Divide Weekly Volume by Frequency: This gives you a rough idea of the total sets needed per muscle group in each workout.
   • Example: 15 sets/week, trained 2 times/week = about 7-8 sets per muscle group, per workout.
5. Choose Exercises for the Workout: Select the exercises that will work the muscle groups you are training in that session. Include a mix of compound and maybe some isolation movements.
6. Allocate Sets Per Exercise: Distribute the target sets for each muscle group among the chosen exercises for that workout.
   • Give slightly more sets (3-5) to key compound lifts.
   • Give slightly fewer sets (2-4) to isolation lifts.
   • Remember that compound lifts contribute volume to multiple muscles.
7. Consider Intensity: How hard will you push each set? If you go very close to failure consistently, you might need slightly fewer sets. If you stop further from failure, you’ll need more sets. Aiming to be 1-3 reps shy of failure is good for most sets.
8. Listen to Your Body: How do you feel? Are you recovering? Are you making progress? If you are always tired or not getting stronger/bigger over time, you might need to adjust your sets. You might be doing too many sets (if you are very tired) or not enough (if you aren’t progressing).
9. Track Your Training: Keep a log. Write down the exercises, sets, reps, and weight. This helps you see if you are doing enough volume and if you are making progress. This is how you measure your Training volume per exercise.

Sample Workout Structure (Chest Focus, 2x/week, aiming for ~15 sets/week)

Let’s say Monday and Thursday are chest days. Target ~8 sets for chest per workout.

Monday – Push Workout (Chest, Shoulders, Triceps)

• Bench Press (Compound – hits chest, front shoulder, triceps): 3 Sets. Strength training set recommendations might look similar for main lifts.
• Incline Dumbbell Press (Compound/Near Compound – hits chest, front shoulder, triceps): 3 Sets.
• Dumbbell Lateral Raises (Isolation – hits side shoulder): 3 Sets. (This contributes to shoulder volume, not chest)
• Cable Triceps Pushdowns (Isolation – hits triceps): 3 Sets. (This contributes to triceps volume, not chest)

Chest sets this workout: 3 (from Bench) + 3 (from Incline Press) = 6 sets. (We aimed for ~8, so maybe add one more set to incline or bench next time, or add another chest exercise).
Shoulder sets: 3 (from Bench) + 3 (from Incline) + 3 (from Lateral Raises) = 9 sets.
Triceps sets: 3 (from Bench) + 3 (from Incline) + 3 (from Pushdowns) = 9 sets.

Let’s adjust to get closer to 8 chest sets.

Monday – Push Workout (Revised)

• Bench Press: 4 Sets
• Incline Dumbbell Press: 4 Sets
• Dumbbell Lateral Raises: 3 Sets
• Cable Triceps Pushdowns: 3 Sets

Chest sets this workout: 4 (Bench) + 4 (Incline) = 8 sets.
Shoulder sets: 4 (Bench) + 4 (Incline) + 3 (Lateral Raises) = 11 sets.
Triceps sets: 4 (Bench) + 4 (Incline) + 3 (Pushdowns) = 11 sets.

This looks better for hitting around 15 sets of chest per week when combined with Thursday’s workout.

Thursday – Push Workout

• Weighted Dips (Compound/Near Compound – hits chest, triceps, front shoulder): 3 Sets
• Cable Flyes (Isolation – hits chest): 4 Sets
• Overhead Press (Compound – hits shoulder, triceps): 4 Sets
• Overhead Cable Extensions (Isolation – hits triceps): 3 Sets

Chest sets this workout: 3 (Dips) + 4 (Cable Flyes) = 7 sets.
Shoulder sets: 3 (Dips) + 4 (Overhead Press) = 7 sets.
Triceps sets: 3 (Dips) + 4 (Overhead Press) + 3 (Extensions) = 10 sets.

Total Weekly Volume (Summing Monday and Thursday):
* Chest: 8 sets (Mon) + 7 sets (Thu) = 15 sets. Right in the 10-20 sweet spot for Optimal sets for hypertrophy.
* Shoulders: 11 sets (Mon) + 7 sets (Thu) = 18 sets. Good volume.
* Triceps: 11 sets (Mon) + 10 sets (Thu) = 21 sets. A bit on the higher side, but might be okay depending on the person. Could reduce sets on one isolation exercise if needed.

This example shows how sets per exercise (3-4 sets) contribute to the Exercise volume per muscle group and the Total sets per workout. It shows how compound lifts add volume to multiple areas.

Table: Sample Sets Per Exercise Based on Type & Experience

Exercise Type	Experience Level	Suggested Sets Per Exercise	Notes
Compound Lifts	Beginner	2-3 Sets	Focus on learning form, less Training volume per exercise
(Squat, Bench, Row, etc.)	Intermediate	3-4 Sets	Main lifts, higher effort
	Advanced	3-5 Sets	Can handle more volume and intensity
Isolation Lifts	Beginner	2-3 Sets	Add after compounds, lower sets needed
(Curl, Extension, Raise)	Intermediate	2-4 Sets	Good for targeting specific muscles
	Advanced	3-4 Sets	Use to add targeted volume

Remember, these are starting points. You must adjust based on how you respond.

Looking Beyond Just Sets: Other Important Things

While the number of sets per exercise and total volume are critical, they are not the only things that matter for muscle growth. To really optimize your results, also think about:

• Progressive Overload: You must get stronger or do more work over time. This means trying to lift a little more weight, do one more rep, or do an extra set compared to last time. Without this, the muscle doesn’t have a reason to keep growing. Just doing the same sets and reps forever won’t lead to long-term growth.
• Workout Intensity and Sets: As mentioned, how hard you push each set matters. Going close to failure makes the sets more effective. But don’t go to failure on every set, especially heavy compound lifts, as it can be very taxing.
• Rep Ranges and Sets: The 6-15 rep range is generally best for hypertrophy. Make sure the weight you choose allows you to reach the target reps with good form and effort. Sets and reps for muscle growth work together.
• Rest Between Sets: Rest enough to perform the next set well, but not so long that you cool down completely. For hypertrophy, 60-90 seconds is a common rest time, maybe up to 2-3 minutes for very heavy compound sets.
• Nutrition: You need enough protein and total calories to build muscle.
• Sleep and Recovery: Muscles grow when you are resting, not when you are lifting. Get enough sleep!

All these parts work together. You can do the perfect number of sets per exercise, but if you don’t eat right or sleep enough, you won’t see the best results.

Adjusting Your Sets Over Time

Your body adapts to training. What works today might not work in a few months.

• If you are not making progress (not getting stronger or bigger):
  • Are you training hard enough? (Check Workout intensity and sets).
  • Are you doing enough total weekly sets for the muscle group? Maybe add a set to one or two exercises for that muscle group, or add an extra exercise. Slowly increase Training volume per exercise.
  • Are you eating and sleeping enough?
• If you are overly tired, have aches/pains, or performance is dropping:
  • You might be doing too much volume. Reduce the number of sets per exercise or cut out an exercise or two. Reduce Total sets per workout.
  • You might not be resting enough between workouts or getting enough sleep.

This is where tracking your Training volume per exercise and listening to your body is key. Don’t be afraid to add or remove sets as needed. Start with a plan (like 3-4 sets per exercise, aiming for 10-20 sets per muscle group per week) and then make small changes based on how you feel and the results you are getting.

For beginners, focus on consistency and learning form with lower volume (Beginner workout sets). As you become intermediate, you’ll naturally increase your volume. As you become advanced, you’ll fine-tune your volume and intensity.

Finding the Right Number of Sets for Strength

While this post is mainly about muscle growth, it’s worth a quick note on Strength training set recommendations. For building pure strength, the focus is often on lifting heavier weights for fewer reps (1-5 reps). Studies show that both lower reps/higher weight and higher reps/lower weight can build muscle if volume and intensity are right. However, for maximal strength gains, training specifically with heavier weight in the 1-5 rep range is best.

For strength, people often do:
* More sets per exercise: 4-6 sets is common for main strength lifts.
* Fewer reps per set: 1-5 reps.
* Longer rest times: 3-5 minutes between sets to recover fully.

The total weekly volume for strength might be similar to or slightly less than for hypertrophy, but it is focused on heavier weights. Sets and reps for muscle growth usually mean more reps per set and often fewer sets per exercise compared to pure strength programs, though there is overlap, especially in the 5-8 rep range.

Conclusion

So, how many sets per exercise should you do for muscle growth? There’s no single answer, but 3 to 4 sets per exercise is a great number for most people on most exercises, especially when you are past the beginner stage.

This number works well to help you reach the goal of doing 10-20 total hard sets per muscle group each week. The exact number of sets per exercise will change based on:

• If the exercise is compound (works many muscles) or isolation (works one muscle). Compound lifts might get slightly more sets (e.g., 4), isolation lifts slightly less (e.g., 3).
• How experienced you are (beginners need less volume).
• How hard you train each set (training closer to failure means fewer sets might be enough).
• How often you train the muscle group each week (more frequent training means fewer sets per exercise in each session).

Start with a plan, like 3-4 sets per exercise for your main lifts and 2-3 sets for smaller isolation exercises. Track your Training volume per exercise. Make sure this adds up to 10-20 sets per muscle group per week. Pay attention to how you feel and if you are making progress. Adjust your sets up or down as needed over time. Consistency and smart adjustments based on your body are key to getting bigger and stronger.

Frequently Asked Questions (FAQ)

Q: Is 3 sets enough for muscle growth?

Yes, 3 sets per exercise can be enough for muscle growth, especially if you are a beginner or training the muscle group multiple times per week. What matters most is the total number of effective sets you do for a muscle group over the whole week (aiming for 10-20 sets). If you push those 3 sets close to muscle failure with good form and the right weight, they are very effective.

Q: How many reps should I do per set for muscle growth?

For muscle growth (Sets and reps for muscle growth), doing 6 to 15 reps per set is a good range. The most common range is 8 to 12 reps. Make sure the weight is heavy enough that the last few reps are hard to complete.

Q: Is doing too many sets bad?

Yes, doing too many sets can be bad. It can make it hard to recover, lead to tiredness, reduce the quality of your sets, and possibly increase the risk of injury. It might also take up too much time in the gym. It’s better to do the right amount of hard, effective sets rather than just doing lots of easy sets.

Q: How many sets per muscle group per week should I do?

Most research and experience suggests that 10 to 20 hard sets per muscle group per week is Optimal sets for hypertrophy for most people. Beginners can start with less (10-12 sets), while very advanced lifters might benefit from slightly more (20-25 sets), but this is rare.

Q: Should I do the same number of sets for every exercise?

Not necessarily. Compound exercises (like squats or bench press) often contribute volume to multiple muscle groups and are usually done for 3-5 sets. Isolation exercises (like bicep curls) target one muscle and might only need 2-4 sets to add targeted volume. The total sets for the muscle group across all exercises in the week is the main thing to track (Exercise volume per muscle group).

Q: How does training frequency affect sets per exercise?

If you train a muscle group more often per week (e.g., 3 times instead of 1), you will do fewer sets for that muscle group in each single workout. This means you will likely do fewer sets per exercise in each session. For example, 15 weekly sets could be 15 sets in one workout (maybe 3-5 sets per exercise), or 7-8 sets in two workouts (maybe 2-4 sets per exercise). This affects the Total sets per workout for that body part.

Q: What is Training Volume?

Training volume is the total amount of work you do. It is often calculated as Sets x Reps x Weight. For muscle growth, having enough effective training volume (Training volume per exercise) is very important.

Q: Do I need to train to muscle failure on every set?

No, you do not need to train to complete muscle failure on every set. Getting close to failure (leaving 1-3 reps in the tank) on your working sets is usually enough to signal muscle growth and is less tiring and risky than going to absolute failure on every single set, especially on heavy lifts. This is part of managing Workout intensity and sets.