What is the optimal number of sets for quick muscle gain? How many push-ups? How many abs?
In bodybuilding, we tend to think that the more sets we do and the heavier we lift and push, the more muscle we will gain. Unfortunately, it doesn’t work like that!
Indeed, the choice of the number of sets and repetitions depends on many parameters that I am going to explain here with an excerpt from my book My Bodybuilding Coach.
How to know how many sets to do per exercise in bodybuilding?
The total number of sets you are going to do in a session depends on the following parameters:
- your goal ;
- your athletic level ;
- the organization of your workouts ;
- the intensity of the effort during the session (or of the training method used).
Here is the number of repetitions you can do in a weight training session to gain muscle, depending on your level and the intensity of the effort:
Exercises with intensity > 80%
- Beginners: maximum 3 sets / muscle.
- Intermediates: maximum 6 sets / muscle.
- Advanced: maximum 9 sets / muscle for large muscle groups and 3 sets / muscle for smaller ones.
Exercises with intensity between 60 and 80%
- Beginners: maximum 10 sets / muscle for large muscle groups and maximum 6 for small ones.
- Intermediates: maximum 12 sets / muscle for large muscle groups and maximum 8 for the small ones.
- Advanced: maximum 18 sets / muscle for large muscle groups and maximum 12 for small ones.
Exercises with intensity below 60%
- Beginners: maximum 15 sets/muscle for large muscle groups and maximum 10 for small ones.
- Intermediates: maximum 15 sets per muscle for large muscle groups and maximum 10 for small ones.
- Advanced: maximum 20 sets / muscle for large muscle groups and maximum 15 for small ones.
Am I a beginner, intermediate or advanced?
Men who have been regularly weightlifting for 0 to 6 months, at least 3 times per week, are considered beginners.
- The intermediates have been weightlifting for 6 months to 2 years regularly, at least 3 times a week.
- The advanced have been practicing regularly for over 2 years, at least 3 times a week.
Which intensity to choose for rapid muscle building?
You tend to think that the heavier it is, the faster you will gain muscle. That’s not entirely true.
For beginners, working at intensities between 60 and 80% is sufficient to achieve maximum muscle development. Indeed, whatever he does or almost, a beginner who starts in bodybuilding will progress quickly and build muscle.
Furthermore, he is not always up to par technically (placement, gesture control) and physically (strengthening) to execute tasks of more than 80% efficiency and safely.
It is therefore doubly recommended to do series of 10 to 20 maximum repetitions when you are a beginner in bodybuilding, in order to build muscle quickly.
Should I know my max to train in weightlifting?
The percentages indicated above are always expressed in terms of 1 RM: your max, your 100%.
The max is the maximum weight you can lift in a movement while maintaining good posture. But it’s not necessary to calculate it, as the percentages given correspond to a range of repetitions, the details of which are as follows :
- 60 to 80% : these are loads that allow you to do approximately 10 to 20 repetitions.
- Below 60% : these are loads that allow you to do more than 21 repetitions.
- Above 80% : these are loads that allow you to do less than 10 repetitions.
The importance of technique in weight training ?
No matter how many repetitions, we have already talked many times about the right techniques to adopt to build muscle quickly : These are exercises such as the bench press, the rowing bar or the deadlift.
Subscribe to my YouTube Channel David Costa Fitness to learn more or opt for my book including over 90 optimized exercises with the ideal placement.
And to go further…
Order David Costa’s bodybuilding book, titled “My Bodybuilding Coach”.
Published on May 2, 2018 by Amphora editions. 190 pages of advice for effective training, to improve your performance in bodybuilding and… to build muscle quickly!