Acute Variables: Sets Per Muscle Group

This course discusses how many sets per muscle group per session is ideal, and how many sets per muscle group per week is optimal for continued improvement. Further this course includes detailed recommendations based on training experience, training frequency, and training volume, and modifications for novice exercisers, experienced exercisers, athletes, and elderly exercisers. The topics discussed include 1-set/exercise versus multiple-sets/exercise, smaller muscle groups versus larger muscle groups, compound exercises versus single-joint exercises, full-body programs versus split routines, and fat loss program versus muscle gain or strength gain programs (e.g. body composition, strength training, hypertrophy training (e.g. muscle gain), and power).

Some findings from the included systematic review resulted in counter-intuitive, or at least less conventional recommendations. For example, 1-set/exercise and multiple-sets/exercise may be equally beneficial during an initial training period (6-16 weeks), especially for upper body muscles, single-joint exercises, aquatic exercise, novice exercisers, post-menopausal females, and/or older exercisers. Further, there is an upper limit to the recommended number of sets/muscle group, as research suggests individuals with the goal of optimizing hypertrophy, strength, and/or power should not exceed 5-6 sets/muscle group/session, and there may be little difference between 3 - 6 sets/muscle group/session (diminishing returns). (It is possible that higher training volumes with sets performed to muscle failure may result in more muscle damage than the body can adapt to, regardless of the body part, rest interval, or the use of different exercises).

Movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider acute variables essential knowledge for optimal exercise programming, and sets/muscle group/session is one of those acute variables. This course is part of our continued effort to optimize “acute variable” recommendations.

Additional Courses:

• Acute Variables: Repetition Tempo
• Acute Variables: Repetition Range
• Acute Variables: Rest Between Sets
• Acute Variables: Circuit Training

Position Statement:

• One-set/muscle group (2 sets/lower body muscle group) is recommended during an initial training period (6-12 weeks) for novice exercisers, followed by a progressive increase up to 3 - 4 sets/muscle group/session. Individuals with the goal of optimizing hypertrophy, strength, and/or power should likely not exceed 5-6 sets/muscle group/session. Adding more than 3 - 4 sets/muscle group results in relatively small increases in performance, suggesting advanced exercisers should consider increasing other relevant variables (e.g. velocity, load, reps, time-under-tension, etc.) before exceeding 3 sets/muscle group. Additionally, the number of sets/muscle group should decrease when introducing power exercises (e.g. ballistic or plyometric exercises) or supersets.

General Recommendation:

• A progressive increase from 1-5 sets/muscle group/session

Specific Recommendations:

• Novice Exercisers (6-12 weeks): 1 - 2 sets/upper body muscle group, 2-3 sets/lower body muscle group
• Experienced Exercercisers: 2-5 sets
• Power Exercises (Plyometric/Ballistic): 1-4 sets
• Supersets: 1-4 sets

Definitions:

• "Sets per Exercise" versus "Sets per Muscle Group": In this course and review, these two terms are interchangeable. The gross majority of research investigating sets/exercise include programs with 1 exercise/muscle group. Further, the few studies that include multiple exercisers/muscle group demonstrate that these routines provide no additional benefit.
• "Sets per Session" versus "Sets per Week": It is likely reasonable to assume that the recommendations above are based on a program that includes 2 sessions/muscle group/week, on non-consecutive days. That is the recommended number of sets per muscle group per week is simply twice the number of sets recommended above. Note, 3 sessions/muscle/week may be beneficial when performing low-intensity (low load/velocity) strength training programs, and/or during corrective exercise or rehabilitation programs. However, frequency is covered in more detail in an upcoming course "Acute Variables: Frequency"
  • Sets per Muscle Group per Week
    • Novice Exercisers (6-12 weeks): 2-4 sets
    • Experienced Exercercisers: 4-10 sets
    • Power Exercises: 2-8 sets
    • Supersets: 2-8 sets

Sample Programs

Novice Exerciser Routine:

• Goal: Initial Training Period

Acute Variables:

• Load: Lighter (60-75% of 1-RM)
• Reps/set: 12-20 reps
• Sets/exercise (circuits): 1-2 sets/upper body muscle group, 2-3 sets/lower body muscle group
• Rest between exercises: 1-3 minutes
• Training Time: 20 – 45 minutes (excluding warm-up).

Total Body Strength Endurance/Stability Routine:

Note: If you add a "Total Body" exercise and a "Leg Exercise", but you do not repeat the upper body movement targeted in the "Total Body" exercise, you will create a routine with 2 exercises for the lower body and 1 set for each upper body muscle group.

• Total Body: Squat to Row
• Chest: Push-up on Knees
• Back: Floor Cobra
• Shoulders: Scaption
• Legs: Frontal Plane Step Ups