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. Find out how many sets and reps should be done per muscle group per week in order to see the most muscle gains. Muscle building science can be quite confusing when it comes to the topic of muscle growth and workout volume. Here we will try and decode the information to give you the best approach to succeed in your workouts.
It starts with understanding the interplay between volume and intensity. First of all, intensity by definition is simply a representation of the amount of weight that you are lifting. This is often represented in one of two ways. Either as a percentage of your one rep max or as RPE, or the perceived exertion and gauge of your effort in relation to your best effort.
The volume is referring to the sets and reps that are performed.
Arbitrarily this tends to be discussed with one week as the time frame. This is truly arbitrary since some training splits don’t even get all of the muscles trained within that one week time. That said, the majority of splits do tend to complete their cycle of workouts within the 7 day time frame and therefore this is used as a reference point for discussion.
Where things get a little more confusing and interesting at the same time is when the volume discussion starts to split out into the amount required by one muscle group vs. another. There is still a lot of conflicting information here. The bigger, broader question however of total volume on average needed for a muscle group to grow needs to be answered.
Currently, research points us to very differing opinions on this number. Some of the greatest strength and conditioning researchers in the world have concluded that total sets as low as 6 per muscle group can be effective in creating overload and stimulus for new muscle growth. Other, newer research indicates that more is better…a lot more. Some have argued that the ideal amount of volume for building muscle is upwards of 45 sets per muscle, per week. This seems like an insanely high amount of sets and reps performed in order to grow muscle.
Add to that that in these studies, each of the sets performed was taken to failure.
As you’ll see in this video, the interplay between volume and intensity is real. I say all the time, you can either train hard or you can train long but you can’t do both. If the volume is incredibly high, then the intensity is going to have to be low in order to allow you to make gains and recover in between workouts without breaking down. On the contrary, if you train at a super high intensity, then the volume has to be low in order to prevent overtraining and muscle breakdown to a point of irreparable damage.
What makes the high volume side of the equation a poor approach is the amount of junk volume that comes along with it. Sure, the higher number of sets and reps performed makes it easier to ensure that you are getting adequate workout volume to stimulate new muscle tissue. That said, if the junk volume that comes along with it is also having a detrimental effect on your joint health and recovery, then it is potentially doing more harm than good.
Likewise, if the effort is so high that you cannot properly recover or that your workout frequency has to be spread so far apart that you are performing far fewer workouts in a calendar year for example, then you are providing yourself fewer opportunities for muscle protein synthesis. Neither place represents an ideal spot to try and make gains with in your training.
The solution, as is often the case, lies in the middle. In the case of the X diagram shown in this video, that is where you want to be. Stimulating with enough sets and reps while still not delving into the area of useless reps. This is where drop sets and effective rep training (as was demonstrated in my 100 series workouts) is effective for building muscle while maximizing effort.
If you find this approach to be intriguing and want to learn more, head to athleanx.com via the link below and get the new Beaxst PPL program. It features a push, pull legs split where effective volume is the rule. We help you optimize the volume and intensity in your workouts to give you nothing but gains, leaving the pains for other programs.
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39 replies to "40 Sets Per Week Per Muscle is Best?!?"
“FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
jeff bro plzzzz answer this…….,,how to increase strength not hypertrophy and endurance i want strength like strength is my primary goal
can u also talk about static holds…..drop sets……partial reps…….carrying angle etc
Hey Jeff, I have some minor scoliosis and spindolosis that gives me a bit of pain when preforming bench press and overhead press, which often leads to strain or injury. Could you do a video helping us to identify scoliosis/spindolosis and how we should train with it? Thanks!
Thoughts about boosting testosterone through “natural sources” (Tongkat Ali) and the research that backs it up?
I always came from the idea that you lose some weight/diet right, sort your mental health out, and get at least 7 hours of sleep a night THEN get exogenous sources.
hey jefff have you heard of an exercise called reverse squats with a cable or resistant bands.
Hey Jeff love your content..
You introducws me to importance of slow and controlled form/ T.U.T/ANd hypertrophy.. some queations about this vid..
What is RPE?
Can we get a screenshot of that workout?
Saw you doing corrective exercise for rotator cuff/ shoulder impingement..any more?
Can’t see bottom of board .
This is from Jeff’s new Beaxst PPL program. Just 2 days in and absolutely loving these workouts. Every time I think he can’t outdo himself, he does. Jeff thank you for leading the way. You’re in a class of your own.
@Brandon May My man, you’re the one who misunderstood.
2x 50% drop means you drop half the weight then try to complete twice the reps from before you drop that weight. (Same technique in Ultimate Arm).
There’s no mention that you gotta drop the weight twice. You think 2x means drop the weight twice instead of doing double reps?
He even gave examples:
1st drop set: 4 -> 8
2nd drop set: 10-> 20
Just watch the video, everyone.
@Iso blue
You only drop the weight once then do 2x reps, rest then move on to next drop set. (You don’t drop the weight twice in the same drop set)
1st dropset: 3-5 -> 6-10
2nd dropset: 6-10 -> 12-20
3rd dropset: 6-10 -> 12-20
@Nom Nom oh ok I see now that I completely misunderstood, my question must have confused you. I got it now. Thanks.
Does the program utilize deadlifts? That and back squats I am forbidden from doing due to multiple spinal surgeries. I have a squat workaround but not sure what a deadlift workaround would be.
Question for you, with Jeff’s PPL is his second PPL days per week different lifts? I assume so but want to confirm before I buy
🔥🔥🔥
OMG…..this is AWESOME!! Thank you SO much for helping me to get more out of my 1 hour gym time.
I like to start with many for warm-up but I go to failure, then one medium (12ish) to failure. Then heavy (5-6ish) to failure for strenghet. I also do more high-rep sets first week after a deload. Works great.
For those wondering, this is exactly how Jeff does his programs. Breakdowns for each workout and everything is laid out day after day.
I’d love to see a video curating all the best corrective exercises for the whole body and when to do each on which days and how that changes based on your split. It’s right up your alley.
Yay me too and how they help so we understand better ;D
I was just about to see if he made that video
*You are the man who tought me almost everything in fitness! Huge thank you! Now working out almost every day and I really love it! Enev started to film some workout guides for begginers to help them like u helped me one day*
What’s the perfect volume or methods for building tendons? I’m just now learning how extremely important building tendon strength is and that training for tendons is a bit different than training focused primarily on muscles. I’ve have a tendency towards achilles tendinopathy and sometimes plantar fasciatis. I’ve heard that loaded isometrics can be good and also plyometrics. Also that recovery time for tendons and ligaments is much longer than for muscle. Your insight would be appreciated. You have a very informative show. Thanks.
Great question, I would love to know this too. My tendon probs are around the elbow area.
Have you recovered from these, or are you currently suffering from it? I had achilles tendinitis before I knew much about training, couldn’t walk for quite some time.
First off, are you eating appropriately for your training, and incorporating enough rest?
Secondly, what is your flexibility like? It would’ve reduced quite a bit after such issues, you should try and work on improving it, and include some foam rolling.
Thirdly, do you warm up properly, and incorporate a cool down, not only for those vulnerable lower extremities of yours, but all muscles?
Any kind of strength training works the tendons well, but if you want to give some extra for the tendons, increase the eccentric movements (obviously not if you’re still recovering, or only just recovered). Volume doesn’t have to be increased or decreased, when you do your normal routine just increase the time on your eccentrics. Plyos are great, but don’t do that if you only just got back into training after an injury. Even for beginners plyos aren’t recommended for at least a year, and shouldn’t be done more than twice a week.
For those calves, I do calve raises while standing on something with my toes, so my heels can go lower than my toes for a proper stretch in the eccentric. If you’ve never done this before, you’re going to feel it for several days.
Tendons take longer to recover as you already know, but this also means their adaptation is slower than that of muscles, and take longer to respond for strength and size due to less blood flow, be sure to give them appropriate rest, and incorporate your deload weeks.
Best of luck 👌
Love your nomenclature Jeff! Concepts are so key here. My future hypertrophy will thank you 🙂 💪
0:32 There’s no perfect number
1:33 High Intensity Low Volume
2:17 Low Intensity High Volume
2:50 Balance of Intensity, Volume
3:17 High Volume Disadvantage
4:02 High Intensity Disadvantage
4:40 For Beginner
5:05 For Advanced
5:25 Push Workout Example (from program Beast II: PPL)
3 Compound Exercises for 3 Straight Sets (Strength) + 3 Isolation Exercises for 3 Drop Sets (Hypertrophy)
5:43 RPE Technique for Advanced
6:52 RIR and why you don’t have to go failure on low rep range
8:20 High Intensity Drop set
9:11 Form Failure
10:05 Mechanical Failure
11:15 Finisher
11:53 Corrective Exercise
12:40 Questions to ask yourself
13:00 High Intensity Example
13:12 High Volume Example
13:30 Find Your Balance for Sustainability and Longevity
Legend 😰👍
That’s nice
As much as I love this channel & content they are a bit too long for my consumption so you are the MVP because we appreciate this!
Burning question. Hi Jeff, a couple of months back I went down a rabbit hole and tore a ligament or two in my ankle. Two months on it still hurts to swim and I am worried about leg day. Tried a squat with no weight and it still feels tight. Other than the obvious machine stuff, are there any exercises I can do without using or hurting it. I’m missing my Bulgarian split squats!
Thanks so much for the video, man! What would the break times for this workout (5:29) be like?
Jeff, you always manage to either teach new concepts or to view previous concepts from a different perspective. I love the idea of sustainable training… especially if it’s effective. Your approach has worked wonders for me! Thank you
I’ve always been a hardgainer but I’ve been using the training style from your ‘100 Arm Workout’ for my arms shoulders and back for about a month and I’m finally seeing massive gains!!!
Cool story, massive gains in a month, sure xd
@Absolution by flagellation Chill out. I’ve been skinny my whole life so the gains are massive to me.
Hello Jeff cavalier I want to thank you for all the info you give me via YouTube I’ve started resistance/strength/bodybuilding a few years ago and every thing you say has helped along this journey, may god almighty bless you.
Jeff thanks so much for your videos. Your videos and expertise have completely transformed my life. I used to be the insecure person, slightly overweigh and never had any confidence. Ever since i started training and following your tips i have seen the gains coming. I look different and at 35 am in the best form i have ever been in, feel confident and feel good about myseld. Jesse is a true inspiration for me as well as i see how he grew with hard work and dedication. Thank you so much and keep up the good work.
Great video. One factor that greatly influences the intensity level and how long the workout lasts is rest time between sets. How long would you recommend resting between the sets in the sample workout you provided in the video?
It is true. Volume will be very individual, but intensity will be non-negotiable the more advanced you get just to keep the stimulus the same.
For beginner it is definitely important to learn what failure feels like otherwise they will never understand why they can’t go past this “intermediate” phase.
I find this video really good to break down the variables. Thank you.
12 sets per week works best for me. I do push, pull, legs. Each body part 2 exercises of 3 sets each. The last set of each exercise I go to absolute failure and beyond. Which means 4 sets which are VERY close to failure and 2 sets beyond failure. I think 6-8 sets are about at the limit if you’re going so close to failure (and beyond) like that.
So since I’m doing PPL, PPL and rest on Sundays, I am doing 12 sets in total for each body part.