GITNUX MARKETDATA REPORT 2024
Muscle Group Sets Statistics
A summary statistic that measures the average number of sets performed for each muscle group in a given workout session.
In this post, we’ll explore a comprehensive collection of statistics and recommendations pertaining to optimal muscle group sets for building muscle and enhancing hypertrophy. These statistics, gathered from reputable sources such as the American Council on Exercise, meta-analyses, systematic reviews, and specialized studies, offer valuable insights into the most effective approaches for resistance training. Whether you’re a beginner, advanced lifter, bodybuilder, or fitness enthusiast, understanding the significance of training volume and set parameters can greatly influence the outcomes of your workout routine. So, let’s dive into the data and uncover the science behind muscle growth and development!
Statistic 1
"An average of 3 to 6 sets per muscle group is often enough for beginners to build muscle efficiently, according to American Council on Exercise."
Statistic 2
"One should do 12-20 sets (per week) for each muscle group to enhance muscle hypertrophy according to a 2017 meta-analysis."
Statistic 3
"It's been shown that muscle protein synthesis peaks around 16 sets per muscle group in a single workout."
Statistic 4
"A study found that doing 5 sets or more per muscle group per session could lead to 48 hours of muscle protein synthesis - an indicator of muscle growth."
Statistic 5
"According to a 2019 study, a total of 10-20 sets per week appear to maximize muscle growth."
Statistic 6
"A 2017 study suggested that 10-15 sets per muscle group per week could effectively stimulate muscle hypertrophy."
Statistic 7
"A comprehensive review in Sports Medicine found that muscle strength increased when a muscle group was trained for 2-3 sets."
Statistic 8
"According to bodybuilding.com, those seeking hypertrophy should aim for 6-12 reps per set."
Statistic 9
"The American College of Sports Medicine suggests 3-6 sets for major muscle groups in resistance training exercises."
Statistic 10
"VeryWellFit suggests doing 1-to-2 exercises for larger muscle groups and 1-for-smaller ones if one's goal is general fitness."
Statistic 11
"Training volume, measured as the number of sets, reps, and amount of weight, was related to hypertrophy in an analysis that looked at 15 studies, according to Schoenfeld and colleagues (2017)."
Statistic 12
"A study found that for the majority of people, isolation exercises are not necessary unless one has the time and energy for more than 15 sets per muscle per week."
Statistic 13
"A 2016 systematic review and meta-analysis found that untrained individuals achieve similar hypertrophy whether they perform single or multiple sets."
Statistic 14
"It’s better to do fewer sets (about 3) with more weight than more sets with less weight, according to Harvard Medical School."
Statistic 15
"Elite level bodybuilders do roughly 8-12 sets per muscle group, according to a study by Kouri et al. (2013)."
Statistic 16
"The average bodybuilder performs 20 sets per muscle group per week, according to a survey of bodybuilders' training habits."
Statistic 17
"Advanced lifters can gain strength with greater than 3 sets per muscle group per week, following the SRA (stimulus-recovery-adaptation) principle."
Statistic 18
"ACE recommends training each muscle group two to three times a week, but not on consecutive days."
Statistic 19
"Bodybuilders training for competitions often increase sets to 20-30 per workout per muscle group, according to a study of 127 competitive male and female bodybuilders."
