How often should you train for 𝐁𝐎𝐃𝐘𝐁𝐔𝐈𝐋𝐃𝐈𝐍𝐆 ? (frequency, sets, split...)

Summary

This video script addresses the common question of how many sets per muscle group per week are optimal for lifters. It critiques the arbitrary nature of set numbers often provided and emphasizes the importance of training frequency over the quantity of sets. The speaker advocates for a balanced approach, suggesting that 2-4 sets per training session, with adequate recovery time, is most effective. The script also discusses the impact of rep ranges and the concept of 'evolving sets' for more advanced lifters, encouraging a flexible and instinctive approach to programming for optimal muscle growth and recovery.

Takeaways

• 📚 The number of sets per muscle group per week is a common question, but most guides provide arbitrary numbers without considering training frequency.
• 🔄 Training frequency, or 'when' the sets occur, is as important as 'how many' sets are done, affecting muscle recovery and growth.
• 💡 It's crucial to understand that frequency should dictate the number of sets, not the other way around, for optimal training programs.
• 🤔 The 'optimal' number of sets is not fixed; it's an approximation that should be adjusted based on individual recovery and training goals.
• 🏋️‍♂️ A conservative approach to sets is recommended, with most programs suggesting 2 to 4 sets per training session, which aligns with the body's natural recovery capabilities.
• ⏱️ Recovery time is essential; doing too many sets in one session can lead to inadequate recovery and hinder gains.
• 🔢 The script suggests that 8 to 14 sets per muscle group per week is a general guideline that aligns with common recommendations and natural recovery patterns.
• 🚫 Avoid extreme set schemes, such as 9 sets in one day, as they can lead to excessive fatigue and poor training practices.
• 🛠️ Adjusting the frequency and number of sets based on individual needs and recovery capabilities is key to a successful training program.
• 🌱 Novice lifters can achieve growth with fewer sets and should focus on the quality of sets and learning their limits before increasing volume.
• 🔄 Evolving sets, where the number of sets can fluctuate within a range (e.g., 8-12 sets per week), offer more flexibility and can be beneficial for advanced lifters.

Q & A

What is the main issue with the common advice given on how many sets to do per muscle group per week?

The main issue is that the numbers are often arbitrary and do not take into account the crucial aspect of training frequency, which can significantly impact the effectiveness of a training program.

Why is training frequency considered more important than the number of sets in a program?

Training frequency is more important because knowing when sets will occur can influence the recovery and adaptation of muscle groups, which is just as crucial, if not more so, than the total number of sets performed.

What is the significance of the phrase 'the when always comes before the how much' in the context of training?

This phrase emphasizes that determining the timing of training sessions (frequency) should be prioritized over the volume of work done (number of sets), as it is a more effective way to structure a training program for optimal results.

How does the concept of 'evolving sets' relate to the idea of training frequency?

Evolving sets allow for a range of sets to be performed within a week, providing flexibility and the ability to adjust training volume and intensity based on recovery and performance, which is inherently linked to the concept of training frequency.

What is the recommended range of sets per week for muscle growth according to the script?

The recommended range for sets per week is between 8 to 14 sets, which is a general guideline that can be adjusted based on individual needs and recovery capabilities.

Why is it suggested to be conservative when adding sets to a training program?

Being conservative when adding sets helps to avoid the risk of adding too much volume at once, which can lead to overtraining and poor recovery, thus hindering progress and muscle growth.

How does the script suggest determining the optimal number of sets for an individual's training program?

The script suggests basing the number of sets on the individual's chosen training frequency and then adjusting from there, ensuring that the program is tailored to their specific needs and recovery capabilities.

What is the role of recovery in determining the number of sets and frequency of training?

Recovery plays a critical role as it dictates how much time is needed between training sessions for muscle groups to recover and adapt. This influences both the number of sets that can be effectively performed and the frequency of training.

Why is it not advisable to follow a program that prescribes a fixed number of sets without considering individual recovery and training frequency?

Following a one-size-fits-all program can lead to suboptimal results because it does not account for individual differences in recovery and may result in either too little or too much training, both of which can hinder progress and lead to stagnation or overtraining.

What is the importance of understanding the relationship between sets, frequency, and intensity when programming a training routine?

Understanding this relationship allows for a more natural and effective training program that synchronizes volume, intensity, and recovery, leading to better progress and muscle growth without artificial constraints or arbitrary numbers.