Скачать или смотреть How Many Sets Per Week Are Best for Muscle Growth?

Episode #2 of my new podcast — Perform with Dr. Andy Galpin — covers the critical importance of muscle for performance and longevity.

In this clip, I share the need to have 15-20 working sets per muscle group per week to best stimulate muscle hypertrophy (AKA muscle growth). However, well-trained individuals might continue to see gains going to 25 sets (or even more!) per week. The number of reps per set can range from 5-30, meaning you've got plenty of options and combinations. Each muscle group should be trained 1 to 3 times per week (spaced out by 72 hr is usually best).

Training each muscle group 2 times per week is usually the best way to achieve your 15-20 working sets per muscle (or muscle group). 3 times per week is possible and might make it easier to achieve your total volume. However, going more than that (4+ times per muscle per week) requires closely focusing on recovery, and fewer than 3 times per week can be both physically challenging and with the total time required at the gym. Once per week is also theoretically possible, but practically it becomes very challenging to achieve the total amount of volume.