How Many Sets Per Workout Are Ideal For Muscle Growth

People have been lifting weights to build stamina and muscle for thousands of years. You might think that currently fitness professionals are working on an optimal workout program.

As a result of research by Swedish scientists, when using more than 60% of the maximum weight lifted in 1 repetition, muscle development is faster, the optimum repetition should be 40-60 repetitions when 4-6 sets are made for each muscle group, the optimum workout frequency is It was determined that there are 3-4 workout sessions a week, and the exercises aimed at working opposite muscle groups caused huge muscle growth.

Researchers have found that they do not know the optimum workout program required for muscles to grow excessively, and that they cannot measure growth rates due to sets, repetitions, or resistance. People respond differently to workout.

Nor can we predict the outcome of the workout of experienced bodybuilders on workout weight lifters. However, a German researcher used a cross-method to determine the optimal number of sets for beginner weight lifters. During the research he tried workout programs with 1-3 sets per exercise. 3 sets achieved the greatest improvement in strength development in the “Biceps Curl” and “Bench Press” workout.

As a result; According to the current data we have, 3 sets per workout is the best for beginners, of course, and a hard and disciplined workout.


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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