How many sets for optimal muscle growth?
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How many sets for optimal muscle growth?
The goal is not to do "as much volume as you can recover from". It's to do the amount that maximizes your rate of progressive overload. People are often surprised when they see how few sets I do. But as someone who has obsessively logged nearly every workout for the past 20+ years, I'm simply doing what the data shows. If 15 sets per muscle was ...
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When you see someone training glutes like this… Hip Thrusts ✅ 2 sets × 5 to 8 reps to failure Smith Machine Squats ✅ 2 sets × 5 to 8 reps to failure Glute Kickback ✅ 2 sets × 5 to 8 reps to failure Glute Extension ✅ 2 sets × 5 to 8 reps to failure Do them in this order. The key to building muscle is training to failure (or close to it) while applying progressive overload each week. 💪🏼 ⚠️ These don’t include warm-ups. Do 2 sets before: – 1 with lighter weight – 1 with heavier weight There’s no
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When you see someone training glutes like this… Hip Thrusts ✅ 2 sets × 5 to 8
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