How many sets per muscle group per week I How often should I workout each muscle group
In this comprehensive video, Eric Roberts explains how to determine the optimal number of sets per muscle group each week for muscle growth and strength. He defines training volume as the count of working sets (those taken close to failure) per muscle group per week, distinguishing it from total tonnage calculations. Roberts outlines volume ranges for beginners (10‑14 sets), intermediates (14‑17 sets), and advanced lifters (15‑20 sets) for large muscle groups, and 5‑15 sets for smaller muscles, emphasizing that only sets performed near failure (RPE 7‑10, RIR 0‑3) count toward these totals. He stresses the importance of intensity over sheer quantity, warning against “junk volume” and highlighting the role of RPE/RIR and rep speed in gauging effort. The video covers how to distribute sets across weekly sessions (max 8‑10 sets per muscle group per workout) and recommends training each muscle group 2‑3 times per week. Roberts also discusses specialization programs that temporarily increase volume for a target area while reducing volume elsewhere, and clarifies that muscle building, not spot‑reduction, drives body composition changes. Throughout, he provides practical advice on tracking workouts, recording form, and avoiding overtraining.
Chapters
YouTube, what is going on? Welcome back to the video. Welcome back to the channel. Welcome to the video. It's your first time watching the video. So in this video, we're going to be deep diving on some workouts, okay? If you are somebody who is interested in workouts, you enjoy working out, you like learning about working out, this video is going to be for you. It's going to be a bit more in-depth, and I'm going to teach you a ton In this video. So if you're somebody who likes learning, I would definitely take some notes. Get out your favorite pen and piece of paper, notebook. I have literally tons of notebooks that I just write stuff in all the time. So get out your favorite notebook. You're gonna learn a ton today. And you know what? Even if you don't like working out, you like learning, don't you? Come on, learn, learn with me. All right. So in this video, we're gonna talk about how many sets per muscle group per week should you do. And it seems like a very easy answer, like I could just give you a 2-second answer, but of course I want to teach you and I want to go in depth. So this video is going to be very in depth. So first and foremost, we are going to start with the word volume, and you may have heard this word volume before. There's different ways you can calculate and there's different ways people talk about volume. In this video, we're going to be talking about essentially how many How many sets per muscle group per week are you doing? That is your volume. Some people use volume and they do their total sets times their total reps times their weight lifted, right? So let's say, for example, you are doing 5 pounds for 5 reps for 5 sets. 5 times 5 times 5. I hope it's 125. I haven't been in school in forever and I hated school, so hopefully that's right. But let's just say 125, like your total volume would be 125 pounds. Unless you are powerlifting, unless you are, you know, an elite powerlifter looking to calculate your total volume, your total tonnage is what it's called, that isn't always the most applicable thing to changing your physique, changing the way your body looks, building muscle, building strength, so on and so forth. And so it's definitely, you can use it and there are periods of times where You should use it. But what we're going to be talking about today is total volume is your amount of sets per muscle group per week. So if we're doing quads, the front of your legs, if you're doing biceps, triceps, shoulders, we're going to talk about how many sets per muscle group per week. Okay. So let's just make that very clear for us, kind of setting us up for what we're going to talk about. Now, when it comes to volume, there are certain landmarks that you need in order to build muscle and strength, maintain muscle and strength, and then you would lose muscle and strength, right? There's basically 3 different things here. There's technically 4 different things. And by the way, all this stuff I'm talking about, I'm going to talk about today comes pretty much straight from Mike Isratel and the Renaissance Periodization team. So if you want to check them out, I'm going to link them here below in the description of this video. They go very, very, very in-depth into all of this stuff. So if you want to learn even more and check them out, please feel free to go ahead to. Um, But there's basically a few different things that are going to happen with your overall volume for the week, right? You can build muscle, you can maintain muscle, you could lose muscle, which is bad, or there's something called your— you pretty much overreach, right? So you do so much volume that you can't recover from it, right? So there's different landmarks, different variables that you're going to hit throughout the week and throughout the month of your training program. Obviously we want to be— if you're watching this video, you're probably focused on how can I build muscle? How can I build strength? Right? And again, whether your goal is fat loss, whether your goal is muscle building, weight gain, you should be training to build muscle, training to build strength. And I've talked about this in multiple different videos on this channel, so I won't go too in depth right now. But even if your goal is fat loss, you should be training for muscle, quote unquote. I call it muscle definition because that's what it really is. You're just getting like more defined muscles. So you should be training for muscle definition, um, because again, If you lose fat, I'm pretty sure you want to lose fat and you want to look a certain way. You want to have defined shoulders. You want to have a, whether it's a bigger butt or more defined legs or whatever the case may be. That's how you do that is you need the muscle definition. If you just lose weight and don't do this, then you're just going to end up skinny fat, which is like, you don't really look the way you want to look. You might still have a little bit of a belly. Like you don't really look the way you want to look. If you want to have that lean, toned, aesthetic, defined physique, Building muscle should be your primary goal with your workouts. Okay? So now with that being said, finally diving into it, there's certain landmarks and the most general landmark I can give you is how many sets per muscle group per week? It is going to be 10 to 20 sets per muscle group per week. Now that could just be your answer, but there's so much more that goes into this. So let's talk about it. Number one, just making sure we're aware, like that is 10 sets of your glutes per week. So you are doing 10 sets of exercises that target your glutes. You are doing 12 sets of chest. You are doing 10 sets of biceps, whatever the case may be, right? It's, you're doing exercises and sets that are working towards that specific muscle group. Okay? So number one, that's that. Number 2, let's talk about the spectrum here. So I said 10 to 20, right? Generally speaking, and pretty much all the time, the more beginner you are to like actually following a real muscle building strength training program— and I need to make this very clear— you doing like Zumba or CrossFit or random HIIT workouts on YouTube or the Peloton or whatever the case may be, better than nothing. You're awesome. I'm very happy for you. That is not following a real strength training program. And so if you have been doing that your entire life and you've never really dove into, like, an actually properly intelligently designed strength training program, you are a beginner. I don't care how many years you've been working out, you are a beginner because you've never actually followed something like this before. So I wanna make that very clear, but it's good for you because there's a few things here, but that's good for you. So don't worry. If you're more a beginner, And again, whether you've never worked out in your life or you've never really worked out like this before, like actually following a real program, you wanna lean more towards the 10 to 12, 10 to 14 max sets per muscle group per week. And that's simply just because you don't need that many sets in order to build strength and build muscle definition. You just don't because you're a beginner. So you can lean more towards the 10 to 12, 10 to 15 sets per muscle group per week range. Because this is more than enough to have your body change and you're still going to be able to recover from that. And you want to be able to balance this recovery and this pushing. Remember, working out in the gym is only 50% of the battle. You don't build muscle in the gym. You build muscle outside of the gym. That's where the— that's where the recovery and the adaptation happens. If you're not recovering or adapting, like I talked about earlier, you're just going to keep stressing your body. And you're never going to see any change because you never can actually recover and adapt to it. That's how this process works. You put a stress on your muscle, your muscle recovers from that, and then it adapts to it. How does it adapt? It builds stronger, more defined muscles. You put a new stress, you recover, you adapt. That's how this cycle works. It's something called the stress adaptation response or progressive overload, which if you don't know what progressive overload is, I wrote an entire article on progressive overload. So I'll link that here as well in the description of this video here below. But that being said, beginner, 10 to 14 sets per muscle group per week. That's probably where you're going to err to. And I would say, how long are you a beginner? I would say anywhere from, depending on the person, 6 to 18 months, probably in the first 6 to 18 months of you following a real properly designed strength training program. That means you are a beginner. And I would err more towards the 10 to 14 sets per muscle group All right. So if you're more of the intermediate, I would typically tend more towards the 14 to 17-ish range, anywhere in between there. So more towards the 14 to 17 sets per muscle group per week. And again, after you've been lifting for, I'd say, 12 to 18/24 months, you become more of an intermediate lifter and you're going to need a bit more volume in order to And again, volume sets per muscle group per week. You're going to need a bit more volume to keep seeing the changes and the adaptations because the longer you get in your training career, the harder it's going to be to build muscle, build strength, and adapt because you're getting stronger and you're lifting more weights and you're doing more reps or whatever the case may be. So your body's seen a lot of things and so it's going to need more stress over a period of time to make sure you keep seeing the adaptation. So intermediate, 14 to 17. And then when it comes to advanced, I'd say probably 15 to 20 sets per muscle group per week in order to really see a substantial change in your physique. And again, that's just because when you get to that more of the advanced stage, and I would say you're in the advanced stage probably when it comes to 3 to 5, 3 to 6 years after, you know, you start training. It just depends because some people train differently and take breaks here and there and so on and so forth, but probably anywhere in the 3 to 6 year range after you start following a real program, that's when you'd probably become more of that advanced. And even then, like, 6 years is not that long of a time, but either way, it's somewhere around there. You would need 15 to 20 sets per muscle group per week. And so, again, that's just because as you get higher up in your training age and your training history, You are going to need a bit more volume in order to create these changes. That is the spectrum there from beginner, intermediate to advanced. Anywhere in between that spectrum, the more beginner you are, the lower end. The more advanced you are, the higher end. That's the spectrum. Number 2, this is something I really want to touch on. I did an entire video on this and I'll link that here above, but I want to talk about it very quickly because it really does pertain to this video. When we look at this, you might have looked at this and said, "Ten sets per week." Like that's not a lot. Like what is he talking about? Like I do that in one workout. I'm not talking about. There's a big difference in working sets and warm-up sets. There's a big difference in pushing yourself close to failure and not pushing yourself close to failure. These markers, these guidelines right here, these you. You know, these 10 to 20 sets per muscle group per week. This is predicated on those 10 to 20 sets per muscle group per week are sets that are taken extremely close to, if not almost failure. And when I say failure, I mean like, a bit extreme, but gun to your head, like you can't do another rep. That would be what failure is. Oftentimes I see a lot of people in the gym Think they're training really hard. They rack the weight, they get done the set, and they're like, they maybe could have done 5, 6, or 7 more reps. That does not count as a set. It doesn't count as a set because what you need in order to change your physique and change your body— and again, I want to preface this by saying, if you're more of a beginner, you're going to see progress either way. So you don't— I wouldn't say don't worry about this, but don't over-worry about what I'm about to say because You are going to see progress either way. And you know, if you're a brand new beginner, like your main focus is getting your form down, feeling the weights out, getting comfortable with the movement, learning how to squat, learning how to deadlift, those kinds of things. Right? So, and again, either way, the stimulus is going to be new to you. So you're going to see progress either way. As you get more advanced, this is going to apply to you. But in order for your body to change, in order for your muscles to get more defined, get stronger, so on and so forth, You need to be pushing yourself close to failure. And when I say close to failure, there's something called the RPE and the RIR scale. Again, I've done an entire video on this. So if you want to go deep dive on that, if you're watching this video still, you probably do want to go deep dive on that after this video. So feel free to check it out. But essentially what the RPE and the RIR scale are, the RPE stands for rate of perceived exertion. The RIR scale RIR scale stands for reps in reserve. And what these 2 things basically are, are they track how hard you're pushing yourself because sometimes it's hard to really gauge how hard you're pushing yourself. And again, I don't mean like how sweaty you are, how out of breath you are. I don't care about any of that. I mean like how heavy are you lifting that you're pushing yourself close to failure? That's what I mean. And so let's say you have a set of 10 reps, for example, right? Let's say you get done that set and you are like, man, I maybe could have done like 1 or 2 more reps. Maybe if you're lucky. And again, like gun-to-head failure, maybe could have done 1 or 2 more reps. That would be an RPE of 8 or 9. So again, 1 being like you're not trying at all and 10 being like you actually failed the movement. That would be an RPE of 8 or 9 and that would be an RIR of 1 to 2. So again, RPE is how hard you're working and then RIR is reps in reserve. You say, man, I maybe could have done 1 or 2 more reps. That would be an RIR of 1. When you're looking to account for how many sets you're doing per week, you want to be within the 0 to 3 RIR or the 7 to 10 RPE. Okay? So again, you want to get done these sets and say, I maybe could have done 1, 2, or 3 more reps. Max, or maybe even fail the movement. And we'll talk about that here in a second. And again, you want to say, man, I pushed myself to a 7, 8, 9, or 10 on that RPE scale. And so that is what defines a set. If you get done a set and you're like, maybe could have done 5 or 6 more if I really tried, that doesn't count. It doesn't count. That's, that's a warmup set because what you need in order to change your physique is you need to push your muscles close enough to failure to get that stress that's going to cause the adaptation. We had talked earlier about it's a stress adapt, stress recovery adaptation response. If you don't put a stress great enough on your body that your body has to recover and adapt to, why would your body change? Your body's going to, your body doesn't want to build muscle or change. Your body likes homeostasis. This just means it stays the exact same. Your body doesn't want to change. So your body's going to say, this isn't a stress great enough for me to change and to adapt to. I've kind of already dealt with this before. It's all good. I'm not going to change. So you're not going to get stronger. You're not going to grow more defined muscles. But when you put a stress great enough on your body where your body says, oh, holy shit, I got to adapt to this to make sure I'm ready for this the next time. That's when your body adapts and changes. But if you don't put a stress great enough, you're not going to see any change. So, this 10 to 20 sets per muscle group per week, these are hard working sets. There's a difference between a working set and a warm-up set. A warm-up set doesn't count towards this. So, let's say for example, a lot of people do this. They're like, okay, I have 3 sets of 8 with reverse lunges. I'm gonna do body weight and then 10 pounds and then 20 pounds. And like, 20 pounds was really hard. And they're like, okay, cool. I did 3 sets. No. Oh, sorry. I flicked you off. Wow. No. You did 1 set because you did 1 set that really pushed yourself close to failure. That is not 3 sets. Those first 2 sets didn't mean anything. So you did 1 set right there. And this is where we get into this conversation of junk volume where you're just doing a bunch of exercises and a bunch of sets and a bunch of reps, but you're never pushing yourself close to failure. So if you're never pushing yourself close to failure, you're not going to see your body change. I don't care how much exercise you do. You can work out every day for 2 hours. If you don't push yourself close to failure, you're not going to see your body change. And this is where, last point, quality over quantity. Like I just said, you can work out all you want. That's great, Cheryl. If you're not bringing proper intensity to your workouts, you are not going to see your body change. So you have to make sure more is not better. Better is better. I'd rather you do less exercises, With more effort than do more exercises with less effort. 'Cause that's just going to lead you to burnout. It's going to lead to frustration because you're not going to see progress. It's going to lead to under-recovery, which is going to lead to more fatigue, worse sleep, worse workout performance, not sticking to your diet, not losing weight. All those things come into play. So it's not about how many reps and sets can you do. This 10 to 20 sets per muscle group per week. A lot of people look at this and say, oh my God, that's not a lot. Like that's one, that's one day for me. Well, that's probably why you're not seeing results because you're not pushing yourself hard enough. So just make sure, seriously, this is really important. Just make sure when you do this, these sets are sets that are taken close to failure. That's what this is. If they're not taken close to failure, you can't count that as a set. I mean, you can if you want to, but it doesn't count towards this 10 to 20 sets per muscle group per week. So hopefully I've beaten that drum and made that very clear. That is the 3 biggest points on 10 to 20 sets per muscle group per week. I'm just gonna say it one last time. You gotta make sure you're pushing yourself close to failure. And again, intensity does not mean how hard you're sweating or how, you know, how out of breath you are. That doesn't matter. None of that matters. How hard, when you get done a set, are you saying, man, I maybe could have done 1, 2, or 3 more reps? Like those last couple reps, this is a great point to take home for you. Those last couple reps, if your first rep looks like your last rep, you're not pushing yourself close to failure. You're not. Because one of the biggest indicators of you getting close to failure is rep speed. So let's say, for example, you're doing a shoulder press and it takes you 1 second to do the first rep. If you get on that 10th rep and you're like, 1 second, you're not— you have to lift heavier. You're not pushing close enough to failure. But if you get done your last rep and like the first rep took you a second, I just spit everywhere. The first rep took you a second and the last rep was like, one Mississippi, two Mississippi, three Mississippi. You're getting close to failure and that's how you know. So that's one of the biggest things I tell my clients is look at your first rep and look at your last rep. If your last rep looks like your first rep, you're not pushing close enough to failure and you're not bringing up intensity to these workouts. So you're not going to see progress. This is why you should videotape yourself working out because you can see your form and see your effort. A lot of times we think, oh man, that was tough. And you go back and look at the video and you're like, oh wow, like didn't actually look that hard. You know you're not pushing close enough to failure so you can push harder the next time because your mind is going to want to quit before anything else because it's like, no, no, I don't want to do this. Like stop doing this. I don't want to do this basically. So record yourself, make sure you're pushing close enough to failure, rep speed, all that stuff. All right. So now moving into kind of a subtopic here, big versus small. So big versus small muscle groups. This 10 to 20 sets per muscle group per week, this is for your bigger muscle groups, right? So like your legs, your quads, your hamstrings, your glutes, your chest, your back, bigger muscle groups. Okay? When we're talking about things like biceps or triceps or shoulders, for example, but let's talk about a pushup or a bench press, right? When you're doing a bench press, excuse me, when you're doing a bench press, what was that? When you're doing a bench press, It's going to work your chest. That's the main muscle group, right? But when you're doing a bench press, what else is going to work? Your shoulders and your triceps, right? Let's talk about if you're doing a deadlift. When you're doing a deadlift, like let's say you're doing an RDL, the main muscle groups are going to be your hamstrings and your glutes, but also like your lats kind of work and your upper back kind of works. When you're doing a row, for example, or a pull-up or a chin-up, you're going to work your back, but you're also going to work some of your biceps, right? So it's like, these little smaller muscle groups get worked throughout the course of the week during your big movements. So for this reason, you normally don't need as much direct work when it comes to these smaller muscle groups. So let's take biceps for example, or triceps, or like shoulders. Typically speaking, you want to hit like 5 to 15 sets per muscle group per week of direct work to that area. So let's say for example, if you were doing a bicep curl, right? If you do on one day, you do 3 sets of biceps. On the next day, you do 3 sets of biceps and you're a beginner, you're going to see your biceps change. You're going to get more defined biceps, bigger biceps, whatever you want. Obviously bigger muscles play a role with like nutrition, being in a calorie surplus, calorie deficit, so on and so forth. So it's a whole separate topic, but those smaller muscle groups like triceps, for example, if you're hitting like 6 sets or 7 sets or 8 sets of direct tricep work, like tricep extension, Tricep kickback, whatever the case may be, that's more than enough. And again, these are still sets that are taken close to failure. Oftentimes I see people are just like doing tricep extensions and like not really putting forth effort. They're just kind of getting the movement done. Like, again, that wouldn't count towards these 5 to 15 sets per muscle group per week. But if you're taking these sets close to failure, 5 to 15 sets per muscle group per week for your smaller muscle groups. And again, this is because These muscles are going to get hit throughout the week, so you don't need as much direct volume because over the course of a week, if you're following a good training program, you're going to hit these muscles. So a little bit extra direct muscle, direct isolation work for these muscle groups can benefit you and can help you if you're looking to improve those areas as well. And they just don't need as much direct volume. So just making sure of that as well. And again, the same spectrum concept applies. The more beginner you are, 5 to 6 sets per muscle group per week for, again, direct tricep work or bicep work or whatever the case may be, that's totally fine. If you're more advanced, you might wanna go, you know, 10 to 15 because you are gonna need a bit more volume to change those areas. And so, I wanna make that distinction. Number 2, I wanna talk about improving a certain body part, kinda piggybacking right off of what we were talking about here. Let's say you do have a body part where you wanna improve. You wanna improve your glutes or you wanna improve your biceps or Or you wanna improve your shoulders, you're like, or your upper back, whatever the case may be, you're like, hey, I really wanna improve that area. You can do something called basically a specialization program. So when you do these specialization programs, what you essentially do is just tack on more volume to that area to give it more volume to allow it to grow. This is normally combined with a calorie surplus, normally, because again, it's really nuanced and it's individual. Like again, if you're a beginner, like you're gonna see You're gonna see progress regardless, calorie surplus, calorie deficit, 5 sets per week. You're gonna see a change regardless. But when you get more to that intermediate to advanced stage, even possibly a beginner stage, but it's really dependent, which is really hard for me to kind of talk about specifics, but I'm gonna try to do the best I can here, I promise. You can go into a specialization phase. So let's say for example, actually great example, I have a program inside of my Clubhouse my Clubhouse membership site. It's a glute specialization program. Okay. It's a 3 times a week or 4 times a week program. Basically what you're going to do is I put more volume on your glutes. So let's say for example, in a normal program on a normal day, you're a beginner slash intermediate and you're doing 12 sets per glutes per week. That's on a normal program, right? What you're going to do with a specialization program is you're going to ramp up How many sets of glutes you're doing per week. So let's say you take it from 12 to 18. That— those 6 extra sets, that's a lot of sets. That is. And again, if you're pushing close to failure, that's a lot of extra sets per week. So what you're gonna do is you're gonna ramp up the volume on that muscle group, and that will allow you to see more change. The caveat here is normally when you ramp up volume in one area, you're gonna decrease volume in a different area. So let's say, for example, You want to run a glute specialization program. You want to improve the size of your glutes, shape your glutes, whatever. You ramp up the volume on glutes and then you say, all right, like, you know what? I'm not too concerned with biceps right now. So I was doing 6 sets of biceps per week. I'm going to drop down to 3 sets of biceps per week. And then you know what? Like, I'm not too concerned with my upper back for right now. So I'm going to drop from, uh, from my back workout, I'm going to drop 15 sets per week to 12 sets per week. So now you've added 6 sets on your glutes and you've dropped 3 sets from your biceps and 3 sets from your back. That is going to lead to still a balance overall when it comes to how many sets per muscle group per week you're doing and to make sure you don't overexert yourself and under-recover because you can't just keep adding volume in perpetuity because remember, this is a balance of working out and recovering from your workouts. If you just kept adding volume in every single area, you're not going to recover. You're not going to change. And so when you run a specialization program, you increase the volume on one area and decrease the volume on other areas. I wouldn't go too low because then you're going to lose muscle mass on those other areas. But let's say, for example, you need 6 sets of biceps per week to make sure you're growing. I would drop to 3 sets because 3 sets is probably what you can maintain your biceps with. Or again, back, for example. If you need 15 sets per back per week for your back to grow, if you drop down to 12, you're either probably going to A, build a little bit of muscle, or you're going to make sure you at least maintain your muscle. So these are specialization programs you can run to improve a certain body part. Let me make myself very clear. You're not going to lose fat in this area by just increasing the volume. That's not how this works. You are going to build muscle in that area. You lose fat through eating in a calorie deficit. So don't just go saying, oh, I'm going to go do 20 sets of crunches per week so I can see my abs. No. Or, oh, I'm going to do, you know, 20 sets of arms per week to get rid of my bingo arms. No, that is not how this works. You build muscle through your exercise. You lose fat through your nutrition and your calorie deficit. You cannot spot reduce any area of fat. So just make sure you know that because this is not for you to say, oh, I'm going to go lose fat in this area. No, no, no. You lose fat through your diet. Specialization program is for you can build muscle definition in that certain area. So you can run those as well. If you have any questions on that, let me know below. Last but not least, let's talk about how many per session. So how many sets per muscle group per session? We know that you need 10 to 20 sets per muscle group per week, right? So let's say for example, you are doing 8, you're doing 16 sets of glutes per week. Okay. So how can this get broken down? Number one, what the research has shown, the max amount of sets you wanna do for a certain muscle group in a given workout in one given day is, excuse me, anywhere from 8 to 10 sets per muscle group. So again, let's take your glutes. You don't wanna do more than 8 to 10 max, but even 10 is kind of pushing it. You don't wanna do more than, let's just, So let's just call it 8 to 10 sets per glutes per one workout. Okay? So let's say, for example, you have to get 16 sets throughout the course of the week for your glutes if you want to grow your glutes. Perfect. This might look like on day 1, you do 4 sets of an RDL and then 4 sets of a Bulgarian split squat. Again, all of these sets taken close to failure. That sounds like a brutal day in and of itself. That's really fucking hard. But you have 4 sets. And 4 sets. Guess what? That's 8 sets. You don't need to do any more for your glutes. You're good. It's all good. I promise. Okay? So 8 sets for that day. And then the next day, let's say that was on Monday. Let's say Thursday rolls around and now you do 4 sets of hip thrusts and you do 4 sets of elevated reverse lunges. Awesome. That's 4 sets and 4 sets. That's 8 sets. So now you have 8 sets on Monday, 8 sets on Thursday. That is 16 total sets. Bam. There you go. You hit glutes 2 times per week. You do it 4 sets. I'm sorry, 8 sets and 8 sets, 4 exercises. Good to go. It's really that simple. The kicker here is, again, you have to make sure you are pushing yourself close to failure. Don't just do junk volume. I see so many— we'll stay on glutes for right now. So many ladies want to grow their glutes and like they just do all these kickbacks and all this cable work and all this Extra shit that isn't doing anything for them. Like that's why you're not seeing progress. You're doing too much. Like you're not, you're doing too much, which is causing you not to do enough. Like you're doing all these sets and all these exercises. Like I see people doing, all right, one workout, I'm gonna do hip thrusts and I'm gonna do squats and I'm gonna do deadlifts and I'm gonna do reverse lunges and I'm gonna do the kickbacks. I'm gonna do the adductor machine. Stop, stop it. You're not gonna see results that way. 4 sets of RDLs and 4 sets of Bulgarian split squats. Do that. Push yourself close to failure, you're not going to walk out of the gym. You are going to be fucking dead. Okay? So stop doing all these exercises. Make sure you follow this schema right here and I promise you will see progress. So I would recommend hitting your muscle groups 2 to 3 times a week, 3 times a week max for the reason we just laid out right here. Like you don't need to hit your muscle groups 4 or 5, 6 times a week. Like you don't need to do glutes 5 times a week to see progress. That's actually going to hinder Your progress. You probably shouldn't be doing full body 5 or 6 days a week. That's going to hinder your progress. And so just make sure throughout the course of the week you're setting things up where you're hitting your muscle groups 2 to 3 times a week. And again, not going over 8 to 10 sets per muscle group per individual session. Once you get past that mark, your performance is going to decrease. Your intensity is going to decrease. You're going to just add junk volume. You're not going to push yourself close enough to failure. You're going to under-recover. It's not gonna work. Okay? So 8 to 10 sets per muscle group per individual exercise— I'm sorry, per individual workout session. That probably means you're gonna end up doing 4 to 6 exercises for a specific muscle group. Some of you do that in one workout. That's across the week. So it's more than enough, I promise. Hopefully this all made sense. This was a very in-depth video. If you have any questions, please feel free to drop below. Truly hoped if you did watch this far, I hope you learned something. I'm pretty sure you did, but if you have any questions, like I said again, feel free to drop below. And other than that, just thank you for watching because I thoroughly enjoy talking about this kind of stuff. You can probably tell I haven't taken a break the entire time because I enjoy it. So thank you for watching. If you have any questions, drop below. And if you liked the video, give it a thumbs up, subscribe to the channel, and click the notification bell. All right. Thank you.
