What is the ultimate best number of workload you should do for hypertrophy gains? According to new science, 52 sets is best for building muscle. Read more about it in the following paragraphs.
In the world of fitness, the pursuit of the perfect training volume for muscle growth has undergone a fascinating evolution. It all started with the musings of a fitness enthusiast questioning the conventional wisdom around Maximum Recoverable Volume (MRV). The initial hypothesis centred on the idea that the ideal volume in week one of a program might be a volume easily recoverable from later, building on the body’s adaptability to increasing workloads.
But, depending on the circumstances, that is not the case. To understand why 52 sets is best for building muscle, we are leaning into the expertise of Mike Israetel.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
In a video he shared on his YouTube channel, he talked with another sport scientist with a PhD. Dr Milo Wolf share his invaluable knowledge on a YouTube channel ranging from hypertrophy and strength training to losing fat.
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Source: Photo courtesy of CrossFit Inc.52 Sets is Best for Building Muscle (New Science)
The relationship between fatigue and hypertrophy is complex, and it’s not a straightforward linear connection. It’s possible to experience fatigue but still induce significant hypertrophy. The idea of functional overreach for more growth is intriguing, and it would indeed be interesting to delve deeper into the week-to-week strength data to see how it aligns with the overall outcomes of the study.
A study design, with its progressive increase in volume, allowed for insights into how the participants adapted to the accumulating fatigue over the 12 weeks. It’s a dynamic interplay between fatigue management, recovery, and the capacity for continued muscle adaptation. While a clear-cut MRV has not been found yet, studies like these contribute valuable information to understanding the limits and potentials of training volume.
And speaking of potential limits, it’s essential to acknowledge the individual variability in response to training stimuli.
What works optimally for one person might not be the same for another. The journey toward discovering one’s own MRV involves a combination of self-awareness, progressive experimentation, and paying close attention to performance and recovery indicators.
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Recent studies have added substance to these theoretical considerations. One study explored the concept of adding volume week by week, escalating from 22 to 52 sets. However, the challenge lies in deciphering whether the benefits stem from weekly additions or overall set differences between groups.
Another study considered participants’ previous volumes, revealing additional hypertrophy with 20% extra volume, supporting the idea of a measured, incremental approach.
Traditionally, the consensus was around 10 to 20 sets per week per muscle group for maximizing hypertrophy. However, recent research, exemplified by a study pushing participants to a staggering 52 sets per week, suggests there might be more room for volume than we previously thought.
Source: Andrea Piacquadio on PexelsHow Heavy Is Too Heavy to Build Muscle? Do This Quick Test
The study focused on the quadriceps, pushing the limits by gradually increasing sets to an average of 37 per week. Surprisingly, the results indicated a dose-response relationship between volume and hypertrophy. Higher volumes resulted in more growth, challenging the notion of a clear maximum recoverable volume (MRV).
This groundbreaking revelation opens doors for strategic specialization phases, allowing individuals to target specific muscle groups with higher volumes while managing overall fatigue. While the elusive MRV remains a mystery, the study hints at the adaptability of the body to handle higher training volumes than traditionally recommended. As we navigate this new landscape, the quest for the perfect training volume continues, challenging preconceived limits and inviting a reevaluation of our approach to muscle growth.
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As the fitness community navigates this dynamic landscape, the emphasis is on auto-regulation—adjusting volume based on perceived recovery. The slow, deliberate approach to volume adjustments emerges as a wise strategy, challenging the notion of a static MRV.
The evolving narrative suggests that a gradual increase in volume, exploring higher sets beyond the conventional 15 to 20, could be a key to unlocking additional muscle growth potential. Whether it’s lagging muscle groups or a well-responding chest, the call is to experiment, listen to the body, and embrace the evolving science of muscle hypertrophy.
You can watch their entire conversation in the video below for a more in-depth look at why 52 sets is best for building muscle.
Interesting enough, recently we published an article focused on Mike Israetel’s conversation with another fitness expert in which he explained the minimum you should work your body to still gain muscle mass. See it in the link below.
How Little Can You Do and Still Grow Muscle?
Strength training is the use of exercise to build muscle strength and endurance. It is a vital part of any fitness routine, as it has a wide range of benefits for both physical and mental health.
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Here are 10 of the key benefits of strength training:
- Increased muscle mass and strength. This is the most obvious benefit of strength training, and it is also one of the most important. Muscle mass and strength are essential for many everyday activities, such as carrying groceries, lifting objects, and climbing stairs. They also help to protect your joints and bones from injury.
- Reduced risk of injury. Strength training can help to reduce your risk of injury in a number of ways. First, it can help to strengthen your muscles and tendons, which can help to absorb impact and prevent injuries. Second, it can help to improve your balance and coordination, which can also help to reduce the risk of falls and other accidents.
- Improved bone density. Strength training can help to improve your bone density, which can reduce your risk of developing osteoporosis and other bone diseases. This is especially important for women after menopause, when they are at increased risk of developing osteoporosis.
- Improved cardiovascular health. Strength training can also help to improve your cardiovascular health. When you strength train, you raise your heart rate and increase your blood flow. This can help to strengthen your heart muscle and improve your circulation.
- Weight loss. Strength training can help you to lose weight and body fat. Muscle tissue burns more calories than fat tissue, so when you have more muscle, you burn more calories at rest. Strength training can also help to increase your metabolism, which can help you to lose weight and body fat even faster.
- Improved mood and mental health. Strength training can also help to improve your mood and mental health. Exercise releases endorphins, which have mood-boosting effects. Strength training can also help to reduce stress and anxiety.
- Improved sleep quality. Strength training can also help to improve your sleep quality. Exercise can help to reduce stress and anxiety, which can both interfere with sleep. Strength training can also help to tire you out, which can help you to fall asleep more easily.
- Reduced risk of chronic diseases. Strength training has been shown to reduce the risk of developing a number of chronic diseases, including heart disease, stroke, type 2 diabetes, and some types of cancer.
- Improved functional fitness. Strength training can help to improve your functional fitness, which is the ability to perform everyday activities without difficulty. This is especially important for older adults, as it can help them to maintain their independence and quality of life.
- Increased confidence. Strength training can help to increase your confidence. When you are stronger and more physically fit, you feel better about yourself. This can lead to increased confidence in all areas of your life.
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How to get started with strength training
If you are new to strength training, it is important to start slowly and gradually increase the intensity and duration of your workouts over time. It is also important to learn how to perform exercises correctly to avoid injury.
Here are a few tips for getting started with strength training:
- Start with bodyweight exercises, such as push-ups, pull-ups, and squats. Once you have mastered these exercises, you can add weights.
- Use a variety of exercises to target all of the major muscle groups. This will help you to develop a well-rounded physique.
- Focus on compound exercises, which work multiple muscle groups at the same time. Compound exercises are more efficient than isolation exercises, which only work one muscle group at a time.
- Lift weights that are challenging but allow you to maintain good form.
- Perform 2-3 sets of 8-12 repetitions for each exercise.
- Rest for 1-2 minutes between sets.
- Strength train 2-3 times per week.
Source: ShotPot on PexelsSafety tips for strength training
Strength training is generally safe, but there are a few things you can do to minimize your risk of injury:
- Warm up before each workout with 5-10 minutes of light cardio and dynamic stretching.
- Cool down after each workout with 5-10 minutes of static stretching.
- Use proper form when performing exercises.
- Lift weights that are challenging but allow you to maintain good form.
- Listen to your body and take breaks when you need them.
Strength training is an essential part of any fitness routine. It has a wide range of benefits for both physical and mental health. If you are new to strength training, start slowly and gradually increase the intensity and duration of your workouts over time. Be sure to learn how to perform exercises correctly to avoid injury.