HOW MANY SETS IS ENOUGH??

When it comes to the optimal amount of sets and reps for each body part to promote muscle growth, scientific studies have been conducted to find an answer. The total volume per body part per week can be divided among two or three workouts, depending on how often you go to the gym and train.

While there is no one-size-fits-all answer, experts suggest that the ideal range is between 9 and 18 sets per week for each body part.

It's important to note that individuals may have different needs. For some, doing just 9 sets of chest exercises may be sufficient for muscle hypertrophy, while others might require 18 sets to achieve a good pump and build strength.

Adam Schafer highlights that the range can also vary depending on the specific body part being trained. Each person needs to figure out what works best for them as an individual. For example, Schafer personally handles a higher volume of bicep training, so he aims for closer to 18 sets per week, while his legs can't handle as much, so he sticks to around 9 sets per week for exercises like squats.

It's worth mentioning that while you can perform this amount of sets and reps in a single workout, studies indicate that training each muscle group at least twice a week yields better results and helps with maintenance.

Remember to adjust your training approach based on your own preferences, goals, and individual capabilities.