How Many Times Per Week Should You Lift For Muscle Growth?

Summary

In this video, the presenter discusses how to choose the right workout split and frequency based on your fitness goals and commitment level. The three main levels are: casual fitness (6 sets per body part/week), moderate muscle building (12 sets/week), and hardcore fitness (20 sets/week). The video emphasizes the importance of adjusting your routine to fit your schedule, focusing on the right number of sets for each body part, and ensuring proper recovery. It also provides specific workout split suggestions for each level, making it easy for viewers to tailor their approach to their goals.

Takeaways

• 😀 The number of sets per body part per week is a key factor in determining workout frequency and effectiveness.
• 😀 There are three fitness levels: casual (maintaining health), moderate (building muscle), and intense (maximizing results).
• 😀 Casual gym-goers should aim for 6 sets per body part per week with a 2-day workout split (e.g., full-body on Monday and Thursday).
• 😀 Moderate gym-goers should aim for 12 sets per body part per week with a 4-day workout split (e.g., Upper-Lower-Rest).
• 😀 Intense gym-goers, aiming for maximum results, should target 20 sets per body part per week with a 5–6-day workout split.
• 😀 Quality matters more than quantity in sets: the closer you are to failure in your sets, the more effective the workout.
• 😀 Frequency and recovery time are flexible, but you should ensure you’re hitting your target number of sets per week for each muscle group.
• 😀 A 2-day workout split with full-body workouts can be effective for casual gym-goers who are short on time.
• 😀 For moderate gym-goers, a 4-day upper-lower split is recommended, balancing training volume and recovery.
• 😀 Intense gym-goers aiming for 20 sets per body part should structure their training to avoid doing more than 8 sets for each muscle group in one session.
• 😀 The '80/20 rule' applies to fitness: focusing on the most important exercises (20%) will give you the majority of the results (80%).

Q & A

What are the main workout categories mentioned in the video?

The video categorizes workout goals into three levels: casual, muscle-building, and hardcore (for those competing in powerlifting or bodybuilding).

What is the R principle in fitness, as discussed in the video?

The R principle suggests that 80% of results come from 20% of the effort, meaning the most significant gains come from the first few exercises, while the rest serve as supplementary or 'gravy' to enhance results.

How many sets per week are recommended for each body part, according to the video?

The video recommends between 6 and 20 sets per week, with 6 sets being suitable for a casual workout, 12 sets for moderate effort, and 20 sets for those aiming for maximum results.

What is a good workout schedule for someone aiming for 6 sets per week per body part?

For 6 sets per body part, a 2-day split with full-body workouts on separate days (e.g., Monday and Thursday) is recommended, allowing recovery in between.

Can a person complete 6 sets per week in just one workout session?

Yes, it is possible to do 6 sets per body part in a single large workout session, though it is a minimalist approach and may require reducing the number of sets slightly (e.g., 4-5 sets).

What workout structure is suggested for someone aiming for 12 sets per week per body part?

A 4-day workout split is recommended: upper body, lower body, rest, upper body, lower body, with sufficient rest days in between for recovery.

What does the 12 sets per week program include in terms of muscle groups?

The 12 sets per week program involves upper body and lower body splits, with the potential addition of a fifth day for shoulders and arms as an active recovery day.

How many days per week should someone aiming for 20 sets per week be in the gym?

For 20 sets per week, you would need to train 5-6 days per week, as you need higher volume and frequency to ensure proper muscle stimulation and recovery.

What is the importance of training each muscle group multiple times per week when doing 20 sets?

Training each muscle group 2-3 times per week ensures that no single workout has too much volume, preventing fatigue and optimizing muscle growth.

What are some possible training splits for someone aiming for 20 sets per body part per week?

Possible splits include upper-lower-rest upper-lower-shoulders and arms, or push-pull-legs-rest-push-pull-legs-rest. The choice depends on recovery needs and training preferences.