¿Cuántas series hacer por grupo muscular?

How many sets to do per muscle group?

One of the most recurring questions in fitness revolves around the number of series that should be performed per muscle group to get the most out of our training. In this article, we will decipher this enigma and provide you with valuable information so that you can structure your training routine optimally.

Man doing sets with a dumbbell

What is training volume?

Training volume is an essential component for muscle development. This concept covers several aspects crucial to progress since it is not only about the amount of weight you lift or the repetitions you do, but also the number of sets you perform per muscle group throughout the week.

But determining training volume per muscle group is not as easy a task as it may seem at first glance, but depends on several factors, including level of experience, personal goals and recovery capacity.

Man selecting the weight of the dumbbell with which he is going to perform his training series

How many sets do I do per muscle group?

There is no universal answer to this question as the optimal number of sets can vary depending on several factors, such as experience level, individual goals, genetics, and recovery ability. However, we can establish some general guidelines depending on the muscle and level.

Each muscle group responds differently to training volume. For example, larger muscles like the glutes or quads may require more volume than smaller muscles like the biceps or deltoids. That is, the larger the muscle you want to work, the greater the number of series of that muscle group should be .

Regarding the series depending on the level of experience we can say that:

  • For beginners , the ideal is to start with a more conservative approach, around 2-3 sets per muscle group may be enough to stimulate muscle growth and get the body used to training.
  • As you gain more experience, you can increase the number of sets to 3-4 per muscle group to intensify the stimulus and encourage growth.
  • Athletes and high-level people can benefit from a wider range, between 4-6 sets per muscle group , as long as they maintain good recovery between sessions.

It is important to mention that these numbers are only a starting point and biological individuality plays a crucial role in determining the optimal volume.

Woman doing deadlift sets during her workout

How many weekly sets do I do per muscle group?

Flexibility is key. Not all muscle groups need the same amount of work or recovery so distributing training volume intelligently throughout the week is essential to avoid overtraining and allow for proper recovery.

Breaking training into specific sessions per muscle group and ensuring adequate rest periods can help optimize results. For example, a high-frequency approach (training each muscle group twice a week) may require fewer sets per session compared to a lower frequency. At the same time, variations in the intensity and type of exercise can influence the number of recommended sets.

However, as a general rule, a range of between 10 and 20 sets per week per major muscle group is suggested for people who have an intermediate level of training. This would be spread throughout your training sessions during the week.

It is essential to pay attention to your body's signals . If you are experiencing excessive fatigue, prolonged soreness, or lack of progress, it may be indicative that you are doing too many or too few sets for a particular muscle group. Adjusting the number of sets and total training volume can help you find the right balance for you.

Remember that it is always advisable to consult a fitness professional to design a training program.

Woman doing deadlift sets

Tips for adjusting training volume per muscle group according to objectives

If muscle hypertrophy is the primary goal, you may need a higher training volume compared to strength or endurance-oriented training. Here are some general tips that might help you adjust the volume for different purposes:

If your goal is to increase your muscle mass (Hypertrophy):

  • Volume per session: Between 3-6 series per muscle group.
  • Weekly frequency : 2-3 times per week.
  • Intensity : Use moderate to heavy loads (65-85% of your maximum).
  • Rest : Rest between 60-90 seconds between sets.
  • Exercises : Vary the exercises to stimulate different areas of the muscle.

If your goal is to increase your strength:

  • Volume per session: 2-6 sets per muscle group.
  • Weekly frequency : 2-4 times per week.
  • Intensity : Use heavy loads (85-100% of your maximum).
  • Rest : Rest 2-5 minutes between sets to allow for proper recovery.
  • Exercises : Prioritize compound and basic movements.

If your goal is to increase your muscular endurance:

  • Volume per session: 2-4 sets per exercise.
  • Weekly frequency : 3-4 times per week per muscle group.
  • Intensity : Use light to moderate loads (50-70% of your maximum).
  • Rest : Rest 30-60 seconds between sets to focus on endurance and muscle fatigue.
  • Exercises : Incorporate circuits or superseries to keep your heart rate elevated.

Remember that these are general guidelines and it is crucial to listen to your body. Adjust your training volume based on how your body responds and how you feel after exercise sessions. Tailoring the volume based on your specific goals can maximize results and prevent stagnation in your progress.

Woman whose training goal is to increase muscle mass

In short, determining the number of sets per muscle group involves considering several individual factors, and there is no one-size-fits-all formula. Experimenting with different volumes, listening to your body and adjusting your training accordingly can be the key to achieving your fitness goals. Remember, the advice of a fitness professional can be of great help and never underestimate the importance of factors such as nutrition and rest as they are key to achieving optimal results.

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