Hello readers of the sports blog! Today, I want to share some intriguing findings from a recent study that might change your perspective on muscle growth workouts. If you’ve ever thought that 52 sets per week sound like too much, let’s delve into how effective they can actually be. Unlocking Muscle Growth: 52 Sets on Your Fitness Journey.
Two decades ago, like many of you, I preferred more moderate workout volumes. My maximum was 50 sets per week, and that was for biceps. It seemed like an ample volume, and the results were impressive, especially considering my novice status and good genetics for muscle growth.
However, a recent study, referenced in PubMed under PMID: 37796222, could reshape our approach to training. The study spanned 12 weeks, during which participants were divided into three groups.
The first group performed 22 sets per week for quadriceps, without increasing the number of sets. The second group gradually increased their sets from 22 to 42 per week, adding 4 sets every two weeks. Finally, the third group trained with an increase in sets from 22 to 52 per week, adding 6 sets every two weeks.
Revolutionizing Quadriceps Training: Unveiling the Impact of Gradual Volume Increase on Growth and Strength.
Surprisingly, it was the third group that achieved the best results in quadriceps growth and strength. It’s crucial to note that participants only trained the quadriceps, leaving 2 reps in the set before failure.
This study emphasizes that a gradual increase in training volume can be an effective strategy for stimulating muscle growth and enhancing strength. Moreover, it dispels the myth that such high volume might lead to muscle degradation or overtraining, provided we don’t train to complete failure.
Tailoring Your Training: Understanding the Importance of Specialization and Individualized Workouts for Optimal Muscle Growth.
However, it’s essential to recognize that such a workout volume is relevant in the context of specializing in one muscle group, minimizing the impact on other body parts. If you have lagging muscle groups, this strategy might prove beneficial.
But before jumping to 52 sets per week, it’s crucial to consider individual characteristics and training goals. For most people, the optimal range might be 10-20 heavy sets per week per muscle group. Studies show that even 4 heavy sets per week can provide 60-80% growth in muscle volume and strength (reference PMID: 34822137), especially for beginners.
More experienced individuals may require more sets, but they can still maintain results on a minimal volume. As for what will give 100% results, that’s not precisely known, and the boundaries are blurry. Returning to the daunting 52 sets per weekâeven then, there were identified benefits.
My advice is this: pay attention to your feelings, respect your genetics, and if you can increase weight and repetitions, stick to that approach. Otherwise, a gradual increase in the number of sets per week could be an alternative, but remember to do it gradually. Ultimately, it’s not the quantity of sets that matters but the proper adaptation of workouts to your needs. Best of luck with your workouts and muscle growth!
