How many sets for back per day. How Many Sets Per Week for Shoulders? The general recommendation is 20 working sets per week for each muscle group. May 13, 2024 · According to current research, 12–20 weekly sets per muscle group may optimize muscle growth. g. Jan 6, 2025 · Discover the importance of strength training for older adults. But according to golden-era bodybuilding legend Mike Apr 26, 2025 · Perform 4-8 working sets per muscle group per session Target 8-16 total sets per muscle group per week Rotation Schedule: Rotate exercises every 4-6 weeks to maintain progress Keep 1-2 core exercises constant for tracking improvements Compound Movements: Prioritize distributed compounds for efficiency (e. According to my research, it says that 12-20 sets per week PER MUSCLE GROUP is best. Jun 29, 2025 · How often back exercises should you do? Most people train their back muscles 1 to 3 times per week. Get tips to determine the number of sets and reps to achieve your fitness goals. For example, if you do 20 sets a week for the chest Mar 16, 2024 · How many reps of lunges should I do? For body-weight lunges, aim for three to four sets of 15-20 repetitions per leg. Too much volume can lead to overtraining and injury, while too little Jan 20, 2018 · Explains how much weight training volume (sets and reps) you should do per muscle group, per body part, per workout and per week. Jan 17, 2024 · According to current research, 12–20 weekly sets per muscle group is the sweet spot. There’s no harm in spending more time in the gym, though. Jun 23, 2025 · How many sets per muscle group per week for hypertrophy? Aim for 10 sets per muscle group per week for hypertrophy. Apr 18, 2025 · How many sets per muscle group per week do you do? 15, 20, 25? It probably varies depending on the muscle, right? Research suggests that the sweet spot for set volume is between 12–20 per week, which is a good target for most lifters (1). Alternate training each muscle group at least twice throughout the week, and we like to add a 5th day for specific isolation work. Then on leg day some secondary back stuff again is good mornings and straight leg deadlifts. As a result, if you perform three sets of each exercise, you should perform 5 to 8 different exercises during that single workout. Mar 27, 2025 · How Many back ⁤Exercises to Include In general, aim ⁣to include two to four back exercises in your ‌workout routine, varying the ‍intensity and angle of each⁤ exercise. For back I‘d do one horizontal and one vertical pulling movement per day and then do that twice a week with different exercises on each day so I include narrow and wide grips, but I don’t do every movement in ever training. May 21, 2024 · The question of how many back exercises to include in each workout session depends on several factors, such as your training experience, goals, and overall workout frequency. Training more often might mean you do fewer exercises or sets each time. This workout has been designed for new lifters looking to build some muscle and size on their back. This can be broken down ‌as follows: Frequency: ⁢ Aim for 2-3 times per week. , 15-25+ sets). Apr 15, 2023 · How many exercises should you perform in one session? As stated above, you should aim for 15 to 25 total sets per workout, with each exercise receiving 2-3 sets of 8–12 repetitions. But this is still a very wide range. The goal is to hit your full weekly back workout volume in one session. com) How many exercises for the back should I perform to gain muscle? Three sessions per week is a good starting point because it gives your body at least one day to recover between each full-body workout. This is because in order to more accurately assess the effectiveness of your total training volume, we need to know how that volume is distributed over the week. Finally, there is sets, this is the group of reps you do at one time. trueLet's just say we're picking a day. How many sets you should do depends how hard you push each set. Apr 15, 2023 · Aim for 10–20 sets spread over two sessions per muscle group each week. It’s part of a Bro Split routine, where you divide your body into different muscle groups, allowing you to train 4–5 days per week while still giving each muscle plenty of time to recover. Looking for the best full back workout for men? This Back Day Workout hits all the muscles and functions of the upper, lower and mid back. How many sets am I doing for my biceps is this is my program? 5 sets close grip lat pulldown 5 sets seated cable rows 5 sets Cable bicep curls Should I count this as 5 or 15 sets for my biceps? Or somewhere in between? If I have to take 10-20 sets per body part, am I then doing enough for my biceps? Mar 18, 2019 · How many sets you do per week per muscle group is very important. Sep 27, 2024 · Most research shows you can maximize your rate of muscle growth with 10–20 sets per muscle group per week, but there are a few exceptions. For any isolation exercises, you could do just 1-2 sets per exercise and get the job done well. As an exercise physiologist, I will break this subject down in a clear and evidence-based way, referencing academic sources and Feb 20, 2024 · In this article we discuss hypertrophy training variables, such as sets and reps, and how to properly select set and rep ranges for optimal muscle growth. Here’s how to maximize your routine. Determining the optimal number of plank sets depends on fitness goals, experience level, and overall workout routine. Reply reply paralysisviaanalysis • We would like to show you a description here but the site won’t allow us. com/hypedBecome an RP channel member and get instant access to over 200 videos of exclusive in-depth train Nov 29, 2011 · Do what works for you. For larger muscles, such as your chest, back, and quads, aim for up to 20 weekly sets. They’re simple yet incredibly effective for building core strength and stability. Find out how many sets and reps should be done per muscle group Lat pull-downs – 2×6-8 work sets + 2×15 back-off sets Pull-overs 2×8-10 Day 3 Barbell Rows – 2×6-8 work sets + 1×8 [wide grip] Hammer Strength rows – 2×6-8 work sets + 2×10-12 back-off sets One arm dumbbell rows – 2×6-8 work sets + 2×10-12 back-off sets 4. Mar 26, 2024 · Jump to Free Program Spreadsheet If you’ve been in the gym a while, you’ve likely come across the term “bro split” and wondered what exactly it means. Aug 2, 2008 · Recommended Sets Per Week for Each Muscle Group The rep ranges for muscle building is 6-12 reps per set and you should be lifting with a weight that you struggle to complete the last couple reps on each set with good form. Monday: Chest Day Tuesday: Back Day <== Wednesday: Shoulder Day Thursday: Leg Day Friday: Arm Day Saturday: Rest Sunday: Rest Back Jun 23, 2025 · But, what about how many leg exercises you should use on leg day? There’s a lot of variables to decide such as training status and goals. If your back is strong enough, do one warm-up set of 10 reps, then add enough weight so that you can manage only six to eight good reps for each of the next two sets. Mike Israetel has been posting a pretty awesome series to his blog about volume recommendations for each muscle along with tips and tricks on how to train them effectively. But I read somewhere that this much volume would be too much and would be counterproductive? The number of sets per workout varies depending on individual goals, fitness level, and the specific exercise being performed. If you have the time and ambition, you could start with 4 to 8 sets per muscle per week, and work your way up to 8 to 12 sets. Time in the gym isn't really a good measure, some people chat it up a lot, some people take long breaks etc. This is one of RP's best videos yet, but I still find it strange how his recommendations now are so different from their programs from a few years ago: Say their advanced male template: You start out at 12 sets of chest/back per week, potentially reaching 30+ sets at the end of the meso. I will pick five movements and do them for 3-4 sets. At the end of the day you did 15-20 sets of back movements. Apr 12, 2023 · Back Workout Program Questions Section 1: Sets and Number of Exercises for Back How many back exercises for mass? Is 3 back exercises a week enough? How many sets of back per workout? Is 4 sets enough for back? Section 2: Training Frequency for Back How often back workout? Is 2 back days enough? Is back day once a week enough? Dec 3, 2024 · How many squats should I do a day? While your goal should depend on your fitness level, weight, and age, the average person may want to aim for 24 to 36 squats total each day. However, a common guideline for resistance training is to perform 3-5 sets per exercise, with 8-12 repetitions per set. I'd spend every single working set of arm training somewhere between 0 & 3 reps away from failure & find out how many sets you need based on that level of intensity. First set with a very light weight, and Sep 16, 2024 · What’s A Back Day? Back Day is a workout focused on your back muscles. 20 sets is double the time and work compared to 10 sets. Jun 25, 2025 · When it comes to how many exercises and sets per muscle group and workout, here's what you need to know for the most muscle building success. Beginners should start with 2-3 sets of 10-12 repetitions per leg. Have you ever asked yourself, “How many exercises do I need to do per workout?” Is there something I’m missing here? Currently I train with 5 back exercises, 3 sets each with 8-12 reps twice a week. My third exercise would be either barbell or dumbbell rows, which are thickness builders. If you cannot, perform three sets of as many reps as you can muster. Your biceps and forearms will get some stimulation from your pulling exercises, so adding 3–4 sets of curls is usually enough. It would be 12 sets of upper back, 12 sets of lats and 6 sets of rear delts per week. Apr 12, 2023 · How many exercises per workout per muscle – (Image Source: Pixabay. That can be 12 - 24 weekly sets for a frequency of 2-3 days per week. Smarter splits equal better gains: Spreading your hypertrophy training sets per session across the week drives better results than cramming everything into one day. Apr 20, 2023 · A complete guide to how many exercises you should do for each of your major muscle groups, depending on the muscle's anatomy and function. Research recommends training each muscle twice per week and splitting the weekly 10-20 sets instead of doing them all in one workout. Oct 1, 2020 · How many exercises you should do per muscle group depends on several factors, including your fitness level and goals. 120 - 240 reps. So if you see 3 sets of 15 reps, you would do the exercise 15 times, take a break and do that a total of 3 times in one session (you might also see it written as 3 x 15). You will select one exercise for the back, chest, shoulders, legs, and core during these workouts, and as a beginner, aim May 17, 2019 · How To Avoid Excessive Sets Per Workout A well set-up training program will enable you to avoid doing too many sets for a muscle group in one workout in order to minimize any excess junk volume. Best results come from 4-5 sets of 8-12 reps per muscle group each workout. Step-By-Step Example: So we know based on the 2017 meta-analysis mentioned earlier that roughly 10-20 sets per muscle Feb 10, 2025 · Our guide will show you exactly how many reps and sets to do, including when to add more! Today we build you a workout! Plus, Batman. My back-off sets are either ~20% off for heavy movements but for some exercises I don't track my back-off sets and just do whatever feels good that day and burn it out for 15+. Three to four exercises are the ideal number to perform during a workout. Mar 10, 2020 · Here now are 4 examples of what a back/biceps day could look like using the guidelines and recommendations we just covered. This allows for a balance between building strength, endurance, and muscle hypertrophy. How many back exercises per week depends on this frequency and your overall plan. After I finish the first sessions for each muscle I take 1–2 days off. Here's the best number of sets, reps, set types and rest periods to use. . However, this information alone does not really tell us much about whether your weekly training volume is effective. Feb 18, 2025 · Example muscles/ movements to pair: Back/biceps Chest/triceps Shoulders/triceps/chest Squats/lunges Pushing movements Pulling movements How Many Sets and Exercises Should I Perform For Each Muscle Doesn't matter, it's about volume per muscle group depending on the split. Bro split workout routines have […] Jun 23, 2025 · Another version, referred to as back off sets, involves performing your standard rep and set schedule, let’s say four sets of 8 reps, resting for 1-2 minutes, and then one drop set for as many reps as possible (AMRAP) using between 10 and 20% less weight. Next is repetitions or reps, this refers to how many of each stretch or exercise you should do at one time. Further, does the squat count as training both the hamstrings and quadriceps? Does it matter? This article will try to help with these issues and answer how many exercises you should use on leg day. This will be more than enough to achieve significant progress if you choose your exercises wisely and train them sufficiently frequently and intensely. Jul 16, 2024 · For the average lifter aiming for strength, hypertrophy, or general fitness, 3 to 5 back exercises per session is a solid range. Jun 23, 2025 · Good news! You've arrived at SET FOR SET, and we love training the back so much that we've created the ultimate back day workout to help you build muscle and strength. Build strength, improve posture, and reduce pain with routines for all fitness levels, including home workouts. The UPDATED RP HYPERTROPHY APP: https://rpstrength. This should keep you feeling good, prevent overtraining, and result in better gains. This allows you to target all major areas of the back—lats, traps, rhomboids, and spinal erectors—without overtraining or diminishing returns. With 4 days per week, that'd be 10 sets per workout. Make the exercise harder so you can only achieve about 6 to 12 reps, with good form (and repeat for 3 to 4 sets after about 2 mins rest) IE Pistols, Sissy's, Split Squats, Cossacks, Weighted / Resistance Bands , Explosive, Slower Tempo, Shrimps etc etc Unless you're entering an endurance competition or testing yourself periodically, there's no need to be going above 25 reps imo 👍🏼 We would like to show you a description here but the site won’t allow us. Anatomy And Function Of The Legs Unlike the upper body Factors influencing how many sets you should do include your experience level, recovery capacity, how long you recover between sets, and what exercises you do. This usually means doing many different back exercises (4-6+). To clear up any confusion, let’s use a step-by-step example that you can follow. By doing 12 exercises a week (or 36 sets a week), will I be overtraining? (I’m 17, been training for over a year and take 10g of creatine a day while getting plenty of good sleep and water, for context. Training smart beats training longer: Knowing how many sets per workout for muscle gain helps you avoid wasting time and energy. It's not so much that you did "only 3 sets of pulldowns". If you're trying to optimize your back training, check out this article to learn how many exercises you should train your back weekly. If you have not checked them out already I highly recommend doing so as there is a lot of good information in Apr 10, 2024 · Master the art of leg training with our evidence-backed guide. Sets and‌ Repetitions: Perform⁢ 3-4 sets of 8-12 repetitions for each exercise. The number of sets and reps for each muscle group directly impacts results. Aug 26, 2013 · This muscle building article is aimed at those of you who are new to weight training, and the muscle building process. So how many sets do you do per workout? Chest/Shoulders = 3 sets DB bench + 3 sets DB fly + 3 sets BB incline press + 3 sets dips + 3 sets close grip press + 3 sets arnold press + 2 supersets of 4 sets lateral I also think this discrepancy in how people count sets is why high-intensity training, where you do just 1 set (max 2 sets per exercise) CAN work, and HAS seemed to work for many people. Nov 28, 2023 · How Many Squats Should I Do a Day? Discover the optimal squat frequency for your fitness goals. Planks are a staple in many fitness routines. Example: Day 1 Push Day 2 Rest Day 3 Pull Day 4 Rest Day 1 Repeat I find myself doing 15 to 20 sets for back for example, maybe 10 or so for biceps, 10 for chest, and these are per workout. Workout Notes: Perform a 2 set warm-up before this workout. Mar 12, 2025 · How Many Chest Exercises Should You Do Per Workout? On average, you would need to perform 3 – 4 chest exercises per workout if your goal is growing your chest through muscle hypertrophy and 2 – 3 exercises if you’re aiming to build strength. Training less often might mean you do more exercises and sets in one session. Discover how many exercises on leg day are optimal for muscle growth. I do around the same amount of sets each week as Ronnie per muscle group. The question of “How much volume, How many sets?” is one of the most common questions people have when trying to grow muscle. Below I have made a quick table with all his recommendations and a link to each post for more information. Jun 26, 2025 · Bro Split (Training each muscle group once a week): If you have a day just for “Back Day,” you need to do all your back exercises and sets on this one day. Everyday training for the genetic freaks and the unemployed Jul 10, 2025 · According to research, that would mean at least 10 sets per muscle group per week (14). I will start with the basics - sets and reps - and move on to explain common workout training splits and approaches. Nov 30, 2010 · Training Three Times Per Week: If you are currently working your biceps once a week for 9 sets and want to instead work them three times a week for extra stimulation, do not perform 3 weekly workouts of 9 sets each (a total of 27 sets). Jan 24, 2025 · Figuring out how many sets and reps to do, what exercises to try, and where to start can be daunting, and it’s one of the main reasons many people opt for a personal trainer or group classes. 674 votes, 405 comments. On average, muscle growth tends to be best around 6-8 hard sets per muscle group per training session when taking long rests. How Many Sets Per Muscle Group Per Week You Should Do Depends on 5 Factors So hypothetically if someone was doing 4 sets of rows and chin ups and 3 sets of curls 2 times a week for their biceps (28 sets per week) and not seeing much progress, it would be beneficial to cut back on the number of sets per week? I’m quite knowledgeable on everything else gym/fitness related, but it’s literally just how many sets I should be doing per session or per week which I’m not 100% on. Sep 27, 2009 · Welcome to the beginner back workout. Cached. Workout Basics When you look at a workout in a magazine, or on the Internet, you're likely to see a structure that looks like this: Bench Press - 3 x 10 Mar 19, 2025 · Learn the best reps vs. And if back growth isn't one of your current training goals, make it one! Trust us, a well-developed back is crucial to everything from aesthetics to posture to general health. I try to stick to 3-5 sets and reps will be between 3-20 depending on the weight. Mar 19, 2025 · Discover how many workout sets you need per body part based on your goals. , close-grip bench press for chest and May 5, 2024 · How many reps you should do depends on different factors. Here on Rambodfit, we will dive into the anatomy of the back muscles and answer this question. You could do each set with 6 reps in the tank & do quite a lot of sets! I don't think that's worth your time however. A bro split routine is a 5-day training program that trains each major muscle group on its own training day once per week. sets for strength, endurance, and muscle growth. Once you hit your rep range with good form it is time to move up in weight. Just trying to get an idea of how much work people put in each session. Nov 28, 2022 · If you ever wondered what the perfect volume per week is for building muscle, then you are going to want to watch this new video. 2 StrengthLog’s Back and Biceps Workout Routine guarantees optimal training volume for both muscles, regardless of experience. Apr 1, 2023 · Beginners are okay with training up to 10 sets per muscle group in a week, while trained individuals necessitate 24–28 sets. Jun 27, 2025 · Linking this study back to our training, it's suggested that we could increase hypertrophy and strength by completing more than 22 sets a week. 15-20 x 8-12 is a LOT of volume. 1 StrengthLog’s back day workout has you covered. I do pull days twice a week and alternate 2 exercises for biceps on each trying to hit different parts of my biceps just like we would for major muscle groups like legs and backs and even shoulders. Always⁢ listen to your⁣ body, allowing adequate Feb 20, 2018 · Find out how many sets and reps you should do per exercise during each workout for each muscle group. White advises to do roughly three to five sets of 8 to 12 squat reps, and he recommends squatting two to three times a week. With less than 10 sets for a particular muscle group on any given day, aim for each workout to have a total of 15 to 25 sets. Does that mean for my chest, I should do 12-20 for Upper and another 12-20 for Middle/Lower? Oct 11, 2023 · When it comes to maximizing performance, dosage is everything. I'm surprised less than 40 is leading. For my top set I do rep progression anywhere from 3-8 or 5-12 depending on the exercise. ) My back is lacking for me so I made this program for my pull day to hit my upper back twice, lats twice, and rear delts once per workout and I would do this twice a week. Jun 29, 2025 · If you are aiming for hypertrophy and training your back once a week, you might need 4-6 exercises in that session to get enough total sets per back workout to reach your weekly back workout volume goal (e. "Back day". It comprises of 7 sets and 3 exercises, and hits all major back muscles. Back/Biceps Workout #1 Bent Over Barbell Rows 4 sets of 5-8 reps Lat Pull-Downs 3 sets of 8-10 reps Dumbbell Curls 3 sets of 10-15 reps Face Pulls 3 sets of 10-15 reps Barbell Shrugs 3 sets of 8-10 reps Back/Biceps Workout Jul 16, 2024 · How many sets you do per workout should be determined by your goal. This workout should be performed once per week only to allow for adequate recovery. StrengthLog’s Back Day Workout: The Exercises May 28, 2025 · Workout volume is a key factor in muscle growth. Lats, pecs, shoulders, biceps, triceps, forearms, core, quads, hamstrings/glutes, etc , would be 100-200 sets total per week. Apr 17, 2025 · Fast and effective muscle-building workouts that provide everything you need to hit your strength training physical activity recommendations for the week. Here’s how many sets you should do per muscle, per week. At the end of the day a message board can’t tell you how many sets is too many, I think all these details are small and unimportant in the grand scheme of things (sets, reps, time in the gym, protein shake directly after training, etc. For beginners, starting with 3-4 different back exercises within a workout might suffice, allowing for a focus on form and muscle engagement. We lay out daily squat, set, and rep guides for bodyweight and barbell back squat workouts, providing the definitive answer to the question, “How many squats should I do a day?” As few as possible. I train most of my sets to failure, sometimes the first set with 1/2 reps still left in the tank, and the second and third sets to failure. My leg day has 4 exercises, my push day has 6 or 4 sometimes depending on how many sets per exercise. Jun 6, 2025 · A complete guide to designing the best upper body workout routine, including which exercises to do, how many sets/reps, and 5 free sample programs. Dr. Get step-by-step guidance plus sample workout split routines. If you are adding external resistance to your lunges, such as a barbell or dumbbells, select a weight that allows you to perform 12-15 lunges per leg for 3-4 sets. Discover how training volume impacts results and gains. Jun 17, 2024 · In this issue, we will be looking at volume for strength and hypertrophy, specifically how many sets you should be doing weekly and per training session. Dec 7, 2024 · Having a thick and wide back is one of the main factors of a beautiful physique in every person, but knowing the number of sets for the back to grow per week is necessary. Unless training 6 days a week on a 3 day split, how is this possible? I do only the typical compound bodyweight exercises (push ups, dips, pull ups, rows, chins, Squats, core, etc Jun 3, 2025 · Discover the ultimate back workout chart with effective exercises, reps, and sets. Sep 16, 2024 · 4–5 sets per pulling exercise are more than enough, especially if you’re doing deadlifts (on Leg Day), vertical pulls, and horizontal pulls. Learn how training duration can impact muscle hypertrophy for a stronger and healthier body. The question often arises: How many sets of planks should I do a day? This inquiry isn’t just about numbers; it encompasses understanding one’s Sep 22, 2024 · So, if you’re trying to do 10–20 sets per workout, and if you’re doing 3–5 sets per exercise, then that means you should do 3–7 exercises per workout. Dec 29, 2023 · Dive into advanced techniques for back hypertrophy, covering training volumes, exercise variations, and periodization for building a stronger, more muscular back. Upper/Lower Split (Training upper body on some days, lower body on others): In an upper body workout Apr 3, 2024 · How many sets per workout and per week should you do to build muscle? And what's the best way to distribute that training volume? Oct 14, 2023 · The sweet spot for how many sets per muscle group per week to do seems to be somewhere within the range of 10-20 sets per muscle per week. Jun 25, 2025 · Finally, the question is better answered in terms of sets per week, which will make sense as you continue reading. To effectively build back strength and size, aim for 10 to 20 sets per week, depending on your experience level and recovery ability. Nov 15, 2023 · As outlined in the leg day workout routine earlier, you’ll be doing between 6–15 reps per set in all exercises; a little on the lower end in the heavy compound exercises and on the higher end in the lighter isolation exercises. The general consensus for volume in training is 10-20 sets per week, per muscle group. ). The new custom advanced PPL: you start out at 4 sets of chest/back per week, at most getting 12 sets at the Oct 9, 2024 · When it comes to building a strong, muscular back, one of the most common questions people ask is: How many back workouts should I do to see real results? Whether you're a beginner or an advanced lifter, the right volume and frequency are key to maximizing your back gains. This could be achieved by adding 4-6 sets per Sep 11, 2024 · To answer, you need to juggle several factors, such as identifying the back muscles, the function of the back muscles, and how many sets they can handle. For chest I always have one pushing movement and one fly movement, also alternating. tetow fal gnpygh lanv nkxo tfz ygjz lnkcr ybhct tizxl