The mid-range of the repetition continuum (from 8 to 12 repetitions) is commonly referred to as the “hypertrophy zone” [33], reflecting the belief that such a loading scheme is ideal for building muscle (see Figure 1).
Hypertrophy. If your aim is hypertrophy (to build muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps.
The research indicates that the ideal movement volume for stimulating muscle growth is between 42 and 66 reps / session. How you break those reps up into sets is totally up to you: 5 x 10, 8 x 6, 42 x 1, etc. – all of these fall between 42 & 66.
for strength, your set would take 1 to 20 seconds of time under tension; for hypertrophy (or gaining mass), your set would take 20 to 70 seconds of time under tension; to increase endurance, your set would extend up to 70 (or more) seconds of time under tension.
Do 12-20 sets per muscle per week with a minimum of 30% of 1rm load. That's what the current literature says is the best way to grow muscle.
For hypertrophy (muscle growth) the number of reps will generally be higher. Somewhere between 3-6 sets of 7-12 reps is a good rule of thumb. However, there are a number of different approaches to hypertrophy training that will diverge from this.
According to the strength-endurance continuum, low rep counts are best for building muscular strength, moderate rep counts for building muscle mass, and high rep counts for building endurance. Muscular strength is “a muscle's ability to produce the most amount of force possible in a single movement,” says Adrahtas.
Compound exercises like squats, deadlifts, presses, and pull-ups will help you gain muscle more efficiently and increase your strength. You'll also maximize your time in the gym by working several muscles at a time. Make compound exercises the core of your workout, and add some isolation training when you can.
Beginner: 10-12 kg of muscle mass gain per year (1% per month) Intermediate: 5-6 kg of muscle mass gain per year (0.7% per month) Advanced: 2-3 kg of muscle mass gain per year (0.3% per month)
Muscle Groups That Grow Slowly:
Calves (Gastrocnemius and Soleus): Growth Rate: Slow. Reasons: High endurance muscles, often require high-repetition and high-frequency training to see growth.
Weekly set volume positively correlates with muscle growth. However, there are diminishing returns beyond approximately 12-20 sets per muscle group per week. The most effective range for muscle growth is noted to be around 5-10 sets per week per muscle group.
On the other hand, Sheridan says that beginners just looking to tone up might aim for a maximum of 20 reps per set. “If you can implement above 20 reps, there is a chance that you are practicing with light or easy weights, which will not help you improve or grow,” he warns.
The National Strength and Conditioning Association (NSCA) will break this down, suggesting the following set ranges: 2-3 will help build muscular endurance (12 to 20+ reps) 3-6 build muscular hypertrophy (6 to 12 reps)
Also, generally speaking, big compound movements (like squat and deadlift) lend themselves to lower ranges, while isolation exercises that target small muscles (like lateral raises and bicep curls) respond better to higher reps.
Volume and Frequency
Research suggests that hitting a muscle group 2-3 times per week yields the best results for muscle growth. Therefore, you should aim for 12-20 sets per week for optimal biceps development.
The mid-range of the repetition continuum (from 8 to 12 repetitions) is commonly referred to as the “hypertrophy zone” [33], reflecting the belief that such a loading scheme is ideal for building muscle (see Figure 1).
The lats tend to be one of the hardest muscles to develop.
Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.
They sometimes think they can't train hard anymore, but if they just go lighter and do more reps, they can build muscle too.” Bottom line: “It's the effort you put in that matters most,” Hyson says. “Lifting heavier builds more strength, but lifting to failure with any weight can build bigger, more aesthetic muscles.”
If you want to absolutely maximise muscle growth: 30-40 sets would deliver the best results, but it's important to note that above this point isn't for everyone. 10-20 sets would be a more realistic goal.
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.