How Many Sets Should You Do? | Strength Training Made Simple #6

Summary

Dr. Mike Israel breaks down how to optimize strength training through the right volume and intensity. He emphasizes that training with too many sets can lead to fatigue and diminishing returns, whereas performing 2-5 sets per exercise with proper intensity (above 75% of your 1RM) yields the best strength gains. The video covers key concepts like avoiding 'junk volume,' managing soreness, and ensuring recovery between sessions. Dr. Israel also advises balancing training volume across multiple sessions, rather than packing too many sets into a single workout, to ensure continuous progress without overtraining.

Takeaways

• 😀 Training with at least one heavy working set per session is usually sufficient for strength adaptations.
• 😀 More sets generally lead to better strength gains, but quality is more important than quantity.
• 😀 There is a limit to how much volume you can do before recovery becomes impaired and results diminish.
• 😀 Aim for sets in the 5-10 rep range with weights above 75% of your 1RM to stimulate muscle growth for strength.
• 😀 Training with weights below 75% of your 1RM for sets of 3-6 is insufficient for building basic strength.
• 😀 For peaking strength, sets of 1-3 reps should be performed at 87.5% or higher of your 1RM.
• 😀 If you experience persistent soreness that affects force production, you've likely done too much volume.
• 😀 Progressive overload is essential—training should consistently challenge your strength to improve over time.
• 😀 Avoid training with excessive soreness from previous sessions, as it reduces strength output and increases injury risk.
• 😀 Deload only when you can no longer increase the weight or intensity of your lifts, signaling a need for recovery.
• 😀 The total number of sets per session for core strength exercises should generally fall between 5 and 10 sets, with 15 sets being the upper limit.

Q & A

What is the optimal number of sets per session for strength training?

The optimal number of sets per session for strength training generally ranges between 2 and 5 sets per movement. If you're doing more than 6 sets, it's likely you're training more for hypertrophy than strength.

Is one working set per session enough for strength gains?

Yes, one hard working set per session can be effective for strength adaptations, especially if you're training with high intensity. However, more sets may be needed over time for continued strength development.

What is 'junk volume' and how does it affect training?

'Junk volume' refers to performing additional sets with a weight that is too light to stimulate significant muscle growth or strength improvements. This occurs when you reduce the load to continue doing more sets, which ultimately doesn't provide enough stimulus for strength gains.

How do I know if I'm training with too much volume?

If you're unable to recover between sessions, experience soreness that affects performance, or if you cannot progressively overload (add weight or reps) in subsequent sessions, you're likely doing too much volume.

What is the maximum number of working sets per session for strength training?

The maximum is generally considered to be 15 working sets per session for optimal strength gains. More than that could lead to excessive fatigue and may not contribute significantly to further strength development.

How does fatigue affect my performance in subsequent sessions?

If you're too fatigued to lift at least 82.5% of your 1RM for a given rep range (e.g., sets of 3-6 for basic strength), you're likely training with too much volume, which can hinder recovery and performance in your next session.

How does soreness affect strength training?

Soreness interferes with your ability to produce maximum force, which is crucial for strength training. If you're sore during a session, it can prevent you from lifting heavy weights effectively, thereby impeding progress.

Should I ever train if I can't hit a personal record (PR)?

If you can't hit a PR or at least make progress relative to your previous performance, it's a sign that you're either fatigued or overtrained. It's important to stop training if you're not able to lift the target weight for your prescribed rep range.

What are the signs that I need to deload?

You need to deload if you've been training consistently and feel that you cannot increase the weight or reps in your next session, or if you feel consistently fatigued or weak despite proper rest.

How should I adjust my training volume for better recovery and progress?

Instead of focusing on doing more sets in one session, it may be more beneficial to split your total volume across multiple sessions. For example, doing 15 sets per session over 5 sessions is often more effective than doing 30 sets in one session.