When it comes to developing the optimal training program, there’s several variables that need to be considered. One of the most important variables is “how much volume per week” should you do, or “how many sets per muscle group” should you do for hypertrophy. Despite its importance, there actually isn’t much applicable research out there on this topic. Luckily, Dr. Brad Schoenfeld has recently published a meta-analysis on this exact topic and discusses his results with me in this video. We’ll go through how many sets per muscle group per week is best for hypertrophy, and how this differs between various muscle groups and your training experience. By the end of it, you should have a much clearer idea as to how many sets you should do or how much volume you should be performing in your workouts.

TIME STAMPS:
0:00 - Intro
1:05 - Results of Brad's meta-analysis
2:19 - Lower volume workouts
3:15 - Optimal # of sets to maximize muscle growth
5:20 - How to use periodization with volume (# of sets)
7:27 - Is periodization necessary for beginners?
8:48 - Does the optimal # of sets vary for different muscle groups?
10:00 - Increasing # of sets for lagging muscle groups?
11:15 - Optimal # of sets for trained vs untrained individuals?
12:32 - Summary
13:27 - Outro

MY PROGRAMS:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=How%20many%20sets%20to%20maximize%20muscle%20growth%20Mar%2025%2F2018

LINKS TO BRAD’S BOOKS:
http://www.lookgreatnaked.com/Science_and_Development_of_Muscle_Hypertrophy.php
http://www.lookgreatnaked.com/MAX_Muscle_Plan.php

FOLLOW ME ON IG/FB:
INSTAGRAM: https://www.instagram.com/jayethierfit/
FACEBOOK: https://www.facebook.com/Jeremyethierfit/
MY WEBSITE: https://builtwithscience.com

LINK TO BRAD’S META-ANALYSIS:
https://www.ncbi.nlm.nih.gov/pubmed/27433992

MUSIC:
Soundcloud.com/lakeyinspired
Lakey Inspired – “Going up”