Build up quickly: how many sets?
What is the optimal number of sets to build muscle quickly? How many pumps? How many abs?
In Men’s bodybuilding, we tend to think that the more sets us do and the heavier we put and the more we force the more muscle we will gain. Unfortunately, it doesn’t work like that!
Indeed, the choice of the number of sets and repetitions depends on many parameters that I will explain here with an extract from my book My Bodybuilding Coach.
- How do you know how many sets to do per bodybuilding exercise?
- Exercises with intensity> 80%
- Exercises with intensity between 60 and 80%
- Exercises with intensity below 60%
- Am I a beginner, intermediate or advanced?
- What intensity to choose to build muscle quickly?
- Do I need to know my maxi to train in bodybuilding?
- The importance of technique in bodybuilding?
How do you know how many sets to do per bodybuilding exercise?
The total number of sets you will do in a session depends on the following parameters:
- your goal;
- your athletic level;
- the organization of your training;
- The intensity of the efforts of the session (or the training method used).
Here is the number of repetitions that you can do in a weight training session to gain muscle depending on your level and the intensity of the effort:
Exercises with intensity> 80%
- Beginners: maximum 3 sets / muscle.
- Intermediate: maximum 6 sets / muscle.
- Advanced: maximum 9 sets / muscle for large muscle groups and 3 sets / muscle for small.
Exercises with intensity between 60 and 80%
- Beginners: maximum 10 sets / muscle for large muscle groups and maximum 6 for small.
- Intermediate: maximum 12 sets / muscle for large muscle groups and maximum 8 for small.
- Advanced: maximum 18 sets / muscle for large muscle groups and maximum 12 for small.
Exercises with intensity below 60%
- Beginners: maximum 15 sets / muscle for large muscle groups and maximum 10 for small.
- Intermediates: maximum 15 series. / muscle for large muscle groups and maximum 10 for small.
- Advanced: maximum 20 sets / muscle for large muscle groups and maximum 15 for small.
Am I a beginner, intermediate or advanced?
Men, who have been bodybuilding for 0 to 6 months on a regular basis, at least 3 times a week, are considered beginners.
Intermediates have been weight training for 6 months to 2 years on a regular basis, at least 3 times a week.
The advanced have been practicing for more than 2 years on a regular basis, at least 3 times a week.
What intensity to choose to build muscle quickly?
You tend to think that the heavier it is, the faster you will gain muscle and build your arms. It is not quite that.
For beginners, Cardio: Essential For Losing Weight And Building Muscle! And working out at intensities between 60 and 80% is enough to achieve maximum muscle development. Indeed, whatever he does or almost, the beginner who is new to bodybuilding will progress quickly and build up muscles.
In addition, it is not always technically (positioning, control of movement) and physical (sheathing) developed to achieve efforts greater than 80% with efficiency and safety.
It is therefore doubly recommended to do series of 10 to 20 repetitions maximum when you are a beginner in bodybuilding, in order to build up quickly.
Do I need to know my maxi to train in bodybuilding?
The percentages indicated in the table above are always expressed according to the 1 RM: your maximum, your 100%.
The maxi is the maximum weight you can do on a move while maintaining the correct posture. But it is not necessary to calculate it since the percentages indicated correspond to a range of repetitions, the details of which are as follows:
60 to 80%: these are loads that allow you to do between 10 and 20 repetitions approximately.
Below 60%: these are loads that allow you to do more than 21 repetitions.
Above 80%: these are loads that allow you to do less than 10 repetitions.
The importance of technique in bodybuilding?
No matter the number of repetitions, we have already spoken many times about the right techniques to adopt to build muscle quickly: These are exercises such as the bench press, the row bar or the deadlift .