Obviously, you want to make the most gains possible am I right? You want to know how many reps and sets to do to make the absolute most muscle gains possible. The problem is, everyone has different bodies and circumstances. Whether you’re a beginning lifter, advanced lifter, whether you want to bulk up, trim down, or maintain. There is a defined answer that will ensure you get the maximum results possible.
How many sets and reps should I do?
The simplest answer to this question is this: your circumstances and goals change how many sets and reps you should use!
For advanced lifters, plateau busting, and max fat loss:
Medium reps and sets: 4 sets; 8-12 reps
High reps and low sets: 3 sets; 15-20 reps
Low reps and high sets: 5 sets; 3-5 reps
For novice lifters:
Use high sets and medium reps: 5 sets; 8-12 reps for no longer than 3 months due to eventuality of plateau.
I’ve trained many novice lifters, and the mistake they all make is the same: They lift heavy. (3-5 reps) In order for a beginners muscles to gain the most strength and muscle possible is to simply have more volume, and it’s hard to get a lot of volume when all you get is 3-5 reps out of a single set! Lifting with heavy is good, but you end up not having that many reps in a set because the weight is so heavy.
See, the beautiful thing about beginning lifters is you will gain a ton of muscle right off the bat due to the shock your body has received. All a beginning lifter needs in the beginning is VOLUME! Do medium reps and high sets!
For maximum muscle gain:
Use high sets and low reps: 5 sets; 3-5 reps for no longer than 3 months due to eventuality of plateau.
So to recap:
- Novice lifters: high sets and medium reps: 5 sets; 8-12 reps.
- Advanced lifters, plateau busting, and max fat loss: vary sets and reps every month.
- Max muscle gain protocol: high sets and low reps: 5 sets; 3-5 reps.