How Many Sets Per Body Part For Muscle Growth? | Educational Video | Biolayne

Summary

This educational video delves into the optimal number of sets per body part per workout and per week for muscle hypertrophy. It emphasizes the importance of 'hard sets' taken close to failure over mere volume and warns against 'junk volume.' The video discusses the balance between intensity and fatigue, the benefits of multiple sets, and the ideal distribution of sets across the week. It also highlights practical tips on rest periods, the significance of training frequency, and the concept of volume cycling for effective and sustainable muscle growth.

Takeaways

• 👍 Volume should be considered in terms of number of hard sets, which are sets taken close to failure.
• 🏋️ Junk volume consists of sets that add volume but aren't particularly challenging and thus aren't as effective for hypertrophy.
• 💪 Hard sets are more effective for inducing muscle hypertrophy and strength than simply looking at volume as weight times reps times sets.
• 🔄 Training within one to three reps of failure is nearly as effective for hypertrophy as going to absolute failure, with less fatigue and injury risk.
• 🧠 Beginners often underestimate how close they are to failure, so occasionally training to failure can help gauge true proximity to failure.
• 📊 Multiple sets are generally more effective than single sets for hypertrophy, and resting longer between sets can maximize the effectiveness of each set.
• 🔢 The optimal number of hard sets per body part per workout for hypertrophy appears to be around six to eight, with eight to twelve being slightly better if rest periods are shorter.
• 📅 Training a body part two times per week may be better than one time per week due to the anabolic response duration, which lasts 24 to 72 hours.
• ⏱️ Practical limitations such as time, injury risk, and individual volume thresholds should be considered when planning workout volumes.
• 🔄 Volume cycling, where you focus on specific body parts for certain periods while maintaining others, can be more practical and effective for long-term progress.

Q & A

What is 'junk volume' in the context of hypertrophy training?

Junk volume refers to sets that accumulate a significant amount of volume but are not particularly challenging or effective for inducing muscle growth and adaptation.

Why is volume not the best measure for progressive overload?

Volume, calculated as weight times reps times sets, does not account for the intensity of the sets. High volume with low intensity can be less effective than lower volume with higher intensity.

What defines a 'hard set' in hypertrophy training?

A hard set is any set taken within close proximity to failure, meaning you could not complete another repetition without significantly breaking form.

Why is it not recommended to take every set to failure?

Taking every set to failure is very fatiguing and does not appear necessary to maximize hypertrophy. Training within three reps of failure achieves similar hypertrophy outcomes with less systemic fatigue and possibly lower injury risk.

How should beginners approach training to failure?

Beginners are generally bad at estimating how close they are to failure. Occasionally training to failure can help them understand their limits better.

What is the recommended number of hard sets per body part per workout for hypertrophy?

Around six to eight hard sets per body part per workout seem to maximize the hypertrophy effect of resistance training. Eight to twelve sets may be slightly better, especially with shorter rest periods between sets.

How does rest period length between sets affect the required number of sets?

Longer rest periods allow for better performance in subsequent sets, potentially reducing the number of sets needed to maximize hypertrophy. Shorter rest periods may require more sets due to accumulated fatigue.

What is the practical benefit of training a body part two times per week compared to once per week?

Training a body part twice per week distributes volume more evenly, induces less fatigue per session, and keeps the muscle stimulated more consistently, aligning better with the muscle protein synthesis response window of 24 to 72 hours.

What is volume cycling and why is it beneficial?

Volume cycling involves focusing on specific body parts for a period, increasing their training volume, while reducing other body parts to maintenance levels. This approach is practical, prevents overtraining, and allows focused growth.

What should be the approach if a person can progress on low volume training?

If a person can make progress on low volume training, they should continue with it. Increasing volume should only be considered when they plateau, as starting with high volume makes it harder to increase volume further when needed.