Are you doing enough sets to build muscle, or too many? Plenty of lifters plan their training per exercise but never look at the total per muscle group. The result: one muscle gets twenty sets a week while another is stuck at four.
In this article you'll learn what sets per muscle group per week means, what research says about it, how to count your sets and how to build up your volume without overloading your recovery.
What do we mean by sets per muscle group per week?
Your weekly training volume is the number of hard sets a muscle group gets in a week. If you do 3 sets of lat pulldowns and 3 sets of barbell rows on Monday, plus another 4 sets of rows on Thursday, your back gets 10 sets per week. It doesn't matter how you spread those sets across your sessions.
By "hard sets" we mean sets you finish close to failure, for example with 1 to 3 reps left in the tank. Warm-up sets don't count.
What does research say about training volume?
A widely cited 2017 meta-analysis by Schoenfeld and colleagues pooled studies on weekly volume and muscle growth. The conclusion: more weekly sets were associated with more muscle growth. Groups doing 10 or more sets per muscle group per week grew more on average than groups doing fewer than 5 sets.
That doesn't mean more is always better. Every extra set costs recovery, and at some point fatigue outweighs the extra stimulus. Where that point lies differs per person, per muscle group and per training phase. Want more background on muscle growth? Read hypertrophy in strength training.
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View productHow many sets per week are right for you?
There's no magic number, but the breakdown below is a practical starting point. Start at the low end and build up when your recovery allows it.
| Level | Starting point per muscle group per week | Focus |
|---|---|---|
| Beginner | Around 10 sets | Technique and consistent exercises first |
| Intermediate | 10 to 15 sets | Track progress per exercise |
| Experienced | 15 to 20 sets | Plan recovery and deloads carefully |
Tip
Spread your volume over at least two sessions per week. Twenty sets of chest in one day are hard to perform well, while ten on Monday and ten on Thursday are very doable. Read more about frequency in how often should you train.
4 rules for counting your sets
Only count hard sets
Warm-up sets and light technique sets don't count. A set counts when it was truly challenging and you finished close to failure.
Count compound exercises toward the main muscle
Bench press counts for your chest, rows and pulldowns count for your back. Your triceps and biceps help out, but many lifters don't count those sets fully. Stick to one way of counting so you can compare weeks.
Count per week, not per session
Look at the total from Monday to Sunday. That way you instantly see which muscle group isn't getting enough attention.
Count a dropset as one set
A dropset is one continuous set with one or more weight reductions. It's an efficient way to add extra work, but don't count it as three sets. Read more in dropset training program.
Example: weekly volume for your back
| Session | Exercise | Sets |
|---|---|---|
| Monday | Lat pulldown | 3 |
| Monday | Barbell row | 3 |
| Thursday | Seated cable row | 3 |
| Thursday | Pull-ups or assisted pull-ups | 3 |
Together that's 12 hard sets for your back. If this goes well for a few weeks and you keep getting stronger, you can add a set. Looking for other exercises? Check out the top 5 best back exercises.
Building volume without overloading your recovery
Adding sets is a form of progressive overload. Do it gradually: add no more than one or two sets per muscle group per week, and not for all muscle groups at once.
- Watch for signals: dropping strength, lingering fatigue or nagging joints mean your volume may be too high.
- Plan lighter weeks: after a high-volume block, a deload week helps you shed fatigue.
- Don't let your grip decide: with lots of sets of rows and pulldowns, your grip often gives out before your back. Lifting straps help you finish the last sets with your back.
Dealing with pain or an injury? Talk to a doctor or physiotherapist first before increasing your volume.
Tip
Don't want to puzzle over sets, exercises and progression yourself? With the Personal Gym Plan you get a personal program where your weekly volume per muscle group is already tailored to your level and goals.
Frequently asked questions about sets per muscle group per week
Are 10 sets per muscle group per week enough?
For many beginners and intermediates, around 10 hard sets is a solid base for building muscle. If you keep progressing, there's no need to do more. If you stall while your recovery is good, you can gradually add sets.
Can you do too many sets per week?
Yes. If your recovery can't keep up with the load, your strength stalls and you feel more and more tired. Lower your volume or plan a lighter week.
Do small muscle groups count differently?
Muscles like biceps, triceps and front delts already work during compound exercises. Because of that, they often need fewer direct sets than you'd think. Look at your overall program and your progress.
Should I take every set to failure?
No. Sets you finish with 1 to 3 reps left are already challenging enough to count, and they cost less recovery than sets taken to complete failure.
Summary
Your number of sets per muscle group per week is a simple way to steer your training. Start around 10 hard sets, spread them over at least two sessions, count consistently and only add sets when your recovery allows it. Find more articles about training smart in the Fitness Hub.
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