Last Updated on January 21, 2020 by Nick J-Pepe
A set is the number of times a repetition sequence is performed. With an additional number of sets, more blood is pumped into a muscle, stimulating growth and changes in your body.
It is important that if you start working, start slowly. Too much, too soon is never good, even in bodybuilding. You want to avoid exhaustion, fatigue or even injuries during your workouts. First, start with one or three series per exercise.
If you have established the bases for several weeks, you are ready to move on to the next level. Ideally, perform 3 to 4 sets per exercise while lifting weights. The best way is by doing four sets per exercise.
You may have seen guys do an endless amount of gymnastics on a certain machine, but this is definitely a bad thing. Begin with a specific training plan.
It is also quite common to perform 6 to 8 sets for smaller muscle groups, such as the triceps and biceps, and 12 to 16 sets for larger muscle groups, such as the back, chest, and legs. 8 to 10 is the number of repetitions that is recommended.
However, do not do eight sets, for example, in an exercise. What you need to do is hit each muscle group from a different angle.
If you do chest exercises, you can do a bench and a tilt of a chest press. Do three to four sets per exercise for a total of twelve or sixteen. For the shoulders, directed to the frontal, lateral and posterior part of the muscles.
With the back towards the top, the central part and the lower back. With the legs, work on the front and back of the legs.
If you want to be stronger, you will need different games. You will need at least three sets to increase its size over a period of time.
Not only should you increase the number of sets, but you should also try to increase the weight that increases in the number of repetitions.
If you combine a solid workout in which you point to each corner of each body with the right amount of sets, depending on the muscle, whether large or small and the correct amount of repetitions, you will save time.
Continue reading the article to understand how many sets per muscle group should beginners perform. When starting to lift weights, it is advisable to perform a series of each exercise for each muscle group.
This helps muscles to adapt to a new activity by waking them up. This is usually called a direct program. Start with a large group of muscles such as the chest, back or buttocks.
Then work on smaller muscles, such as the triceps, shoulders, and calves.
How many sets per muscle group for intermediate programs
Shortly after learning the program of the direct sets, it is necessary to add an additional set to the main muscle groups. From there, you can start training at intervals.
This is where you work your upper body one day and your lower body the next day. Or the chest, the triceps and the shoulders one day and the back, the biceps and the forearms the next day.
The execution of a maximum of 3 series for the main muscle groups and 2 for the smallest is the intermediate capacity. This is the type of training you should do if your goals are weight loss, increased strength and muscle tone.
How many sets per muscle group for advanced programs
If you have advanced goals, such as bodybuilding, which require great muscle growth, it is recommended that you perform at least 3 or 4 sets of each muscle group.
Sometimes athletes will have more than 10 series per muscle group. This would also be the time to divide your routine into a 5 or 6-day division with only 1 or 2 muscles worked per day.
This allows each high-intensity muscle group to be trained once or twice a week.
It is important to keep in mind that the more muscle group exercises you have in your routine, the less exercise you will need. For example, if you only perform the bench press, you can perform 6 sets.
When performing a set, you can trigger the routine by starting heavy and lightening the load as you go. Or turn on the light (heating set) and work towards heavier weights.
Adding more sets to your routine triggers growth and results. The exercises are also necessary to allow the body to experience continuous shock by adjusting to a more intense workload.
Do not forget to rest between the sets until you feel good. In this way, every set will be completed with maximum force.
