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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 01-06-2012, 12:15 AM   #1
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Default Training volume?

2 questions about training volume

Is 9 sets for larger body parts always enough to stimulate maximum muscle growth in a beginner-early intermediate lifter?

Will performing extra sets help speed up growth in lagging body parts?

thanks for any feedback
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Old 01-06-2012, 12:34 AM   #2
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There is no magic number of sets for growth (or any other goal). People get bigger, stronger, and/or leaner by working hard at what they can do and overtime increasing reps, sets, intensity, etc.

Consider all factors and aim for quality work, not quantity.
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Old 01-06-2012, 09:09 AM   #3
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Quote:
Originally Posted by abett07 View Post

Is 9 sets for larger body parts always enough to stimulate maximum muscle growth in a beginner-early intermediate lifter?
Yes. I rarely used over 9 for any bodypart over the years. It's a good place to start while you are building some strength.

Quote:
Originally Posted by abett07 View Post
Will performing extra sets help speed up growth in lagging body parts?
Not as much as getting strong will help you right now. Volume won't do much if the strength is not there yet. What I mean is that if a lifter is benching 155 and squatting 185, adding volume isn't going to do much. They need to focus on progression and getting that bench up to 275 and squats up to 405.

Most beginning lifters fail because they don't focus on some form of consistent progression, and because they aren't eating enough to maximize gains.

There is no magic number of sets, but what you do want to do if muscle building is a goal is to make sure you are maximizing the sets you are using. What I mean is that you push yourself for as many reps as possible on each set, stopping that set when you feel like you may fail on the next rep, or that your form might deteriorate.

If you are doing this 9 sets per week will work. If you want to add 3 sets per week you could, but it's not going to be a magic bullet if that makes sense. I don't want to sound like I am limiting your work, but rather trying to focus it.
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Old 01-06-2012, 09:17 AM   #4
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Quote:
Originally Posted by BendtheBar View Post
Not as much as getting strong will help you right now. Volume won't do much if the strength is not there yet. What I mean is that if a lifter is benching 155 and squatting 185, adding volume isn't going to do much. They need to focus on progression and getting that bench up to 275 and squats up to 405.

Most beginning lifters fail because they don't focus on some form of consistent progression, and because they aren't eating enough to maximize gains.
This is the answer to 90% of the questions I read. Use this advice and it will carry you far.
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Old 01-06-2012, 09:45 AM   #5
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Volume will have to increase over your lifting lifetime because volume is a way of progression. So it just makes sense to start with low volume because at the begining even just one all-out set will be enough to trigger growth in strength and size. Then it's easy to adjust up from there.
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Old 01-06-2012, 10:56 AM   #6
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Lots of great advice here! Good job fella's!
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