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Diet, Nutrition & Weight Loss
Reply to "Sets and Reps"
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[quote=Anonymous]There is tons of research on that. The terms you are looking for are training volume and intensity for hypertrophy and strength. For hypertrophy you need 12-20 sets per muscle group per week ideally split into 2-3 sessions. Then how many sets you do per exercise depends on how many exercises you do for that muscle group. There is no rule saying you have to do a certain number of sets per exercise. You can do 2 or you can do 5 but it needs to make sense in the overall program. Regarding intensity or the number of reps, you can build muscle anywhere in the 5-30 rep range as long as your sets are brought close to failure. The lower rep ranges below 5 are mostly focused on strength but it is still possible to gain muscle. Ideally you want to have a mix of rep ranges in your program. The usual way to accomplish that is to do compound movements like squats or bench at low reps and any isolation movements at higher reps. [/quote]
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