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Gaining Muscle, Reps, and Training to Failure
Looking to build sheer size? How many sets should you do per week? Here’s what you need to know.
If your goal is to gain muscle, how many sets should you do per week? Watch a quick video or check out the highlights below.
main points
- Answer? it depends.
- The most important factor is: How much effort did you put into your training? Is your training going to fail? Well, you don’t need to do as many sets as you would stop for a few reps before failing.
- Failure (or very close failure) creates more nerve fatigue and muscle damage, requiring more recovery. Excessive muscle damage can actually limit muscle growth. Creating more fatigue means you can’t perform as many sets of effects.
- It’s true: the closer you are to failure, the more effective your training will be. You need fewer sets to achieve your goals.
- The amount of training you should do depends on how hard you put in the number of sets.
- Most people stop training after 3-4 failures without realizing it. Even with one rep left as a backup, the moves should slow down significantly.
- Power Reps: No matter how many reps you perform in a set, the last 5 reps are power reps, the ones that affect muscle growth.
- If you stop before failure, you’ll need more sets to get the same number of effective reps.
- A common target “zone” is 10-20 sets per muscle per week. The closer your sets are to failure, the more you should lean towards the 10-set zone. The further you go from failure, the closer you’ll get to 20 sets per muscle per week.
notes: For daily videos like these and more Q&As with Coach Thibaudeau, join his exclusive T Nation Plus forum.
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