Is it better to do 3 sets or 4?

Author: Mia O'Hara  |  Last update: Friday, October 3, 2025

Is it better to do 3 or 4 sets per exercise? According to The National Strength and Conditioning Association (NSCA), 2-3 sets of 12 to 20+ reps will help build muscular endurance, while 3-6 sets of 6-12 reps will build muscular hypertrophy and 3-5 sets of 3-5 reps will build muscular power.

Is it better to build muscle with 3 sets or 4 sets?

If your aim is hypertrophy (to build muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps.

Is doing 3 sets enough?

Typically, performing 3 to 4 sets per exercise is common for muscle building. 3 Sets: This is often sufficient for beginners or those with a lower training frequency. It can promote muscle growth effectively while allowing for adequate recovery.

Is a 3 or 4 day split better?

4 day split advantages

Provides better behavior modification and mindset for training. More time can be spent on each bodypart for better shaping, sculpting, or strength. On the weight loss plan, the body can be trained twice per week (two upper body and two lower body workouts) for better tone and reduction.

Is 3 or 4 sets for fat loss?

What's a good combination of reps and sets for fat loss? If it is fat loss, you are specifically looking for then 2-4 sets of 10-15 reps is ideal. This should be at a weight that challenges you to complete the last few reps of each set.

How Many Sets Should You Do Per Workout To Build Muscle?

Is 4 sets too little?

4 to 8 sets per muscle per week is now your minimum. If that's what you were doing as a beginner, you'll want to aim for 8 to 15 sets per muscle per week. At this point, your weekly volume will be much more manageable if you train three to five days a week, working each muscle at least twice.

Do higher reps burn more fat?

Fact: Light weights with high reps alone don't tone muscle or burn fat. People often use light weights and high reps exclusively when aiming to lose fat, but this is a huge mistake — especially if you want to have toned muscles, because lifting weights doesn't stimulate muscles enough for fat loss.

Can I build muscle 4 days a week?

With only four days in the gym, you can target all major muscle groups and still have enough recovery time between workouts. This makes it an excellent option for those who want to build muscle and strength but have limited time to spend in the gym.

What is the best split for fat loss?

While there are a few good options, an upper/lower training split is the best for fat loss as it can fit most training schedules, target muscles multiple times a week, and still offer good recovery between sessions.

What split do most bodybuilders use?

Many fitness enthusiasts and advanced bodybuilders favor the PPL split because it allows them to target specific muscle groups with greater intensity and volume per muscle group than a full-body workout. It also provides adequate recovery time for each muscle group.

Will 3 sets of 10 build muscle?

If you're trying to build muscle and get bigger, doing sets of 3 or sets of 5 or sets of 10 will ALL help you get bigger, if you're eating enough to get bigger!

How many sets to burn fat?

For Fat Loss and General Fitness: Aim for 2-4 sets of 10-15 repetitions It's important to choose a weight or resistance level that challenges you within this rep range. Rest: 30-60 seconds between sets.

How long to rest between sets?

Rest between set durations should be based on sets/exercise (volume), and not load or training goal. General recommendations include moderate (2 min) rest between sets if performing 2 sets/exercise, long rest (3 min) if performing 3 sets/exercise, and very long rest (> 4 min) if performing 4 sets or more/exercise.

Do high reps build muscle?

Strength-training workouts that employ low weights and high reps are good for your heart and lungs as well as building muscles. This includes high-intensity interval training (HIIT) workouts, which entail alternating between pushing your body hard and taking short breaks.

How many sets leg day?

5 sets of 10 to 12 reps is a good amount. Afterwards, your 5 sets of leg press are the best way to push your quads to the max and get everything out of them that you can. Again 5 sets is a good amount. For both squats and leg press, we recommend increasing your weight as you progress through the sets.

How many rest days a week?

But most people should aim for 1 to 3 rest days per week. You can use your rest days to support recovery by doing light exercise and working on mobility. Your workout schedule may not always go as planned. So listen to your body and take a rest day when you feel depleted or have unusual aches and pains.

Do muscles grow on rest days?

Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.

Do you need to lift heavy to build muscle?

“You can lift lighter weights, and as long as you lift them with a high degree of effort, they're as good as heavier weights in making you bigger,” he says. Using a home gym machine or even just your own body weight, like with push-ups or lunges, works.

What exercise burns the most belly fat?

Activities like running, cycling, and high-intensity interval training (HIIT) burn more calories and fat throughout the body, including the upper belly, lower belly, and obliques. So, while ab exercises can help define your core, it's a holistic approach that will help you lose the fat covering those muscles.

Should I lift heavy or light for fat loss?

Both heavy and light weightlifting have their place in a weight loss regimen. Lifting heavy weights is effective for building muscle and increasing resting metabolic rate while lifting light weights can help you burn more calories during workouts and maintain consistency.

What type of cardio is best for fat loss?

Some of the most popular gym cardio exercises include:
  • Running on the treadmill. A 30-minute session on a treadmill at 6 mph (a 10-minute mile pace) can burn approximately 350 calories.
  • Cycling on a stationary or exercise bike. ...
  • Using the rowing machine. ...
  • Working out on the elliptical.

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