The International Universities Strength and Conditioning Association offers advice for 6 key training factors, including volume, frequency, and load.
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Volume
Generally speaking, evidence suggests that
at least 10 sets per muscle per week is the ideal number to induce hypertrophy. Not everyone will need that many sets, and some may need more, but 10 sets per muscle per week is the baseline to adjust from.
Frequency
This may be, for many, the most surprising finding in the paper:
Hypertrophic results are not reliant on training frequency. Evidence suggests that training a muscle group multiple times per week versus a single time per week has the same muscle-building effects, as long as the overall volume is the same.
When it comes to how many exercises and sets per muscle group and workout, here's what you need to know for the most muscle building success.
www.setforset.com
HOW MANY SETS PER MUSCLE GROUP SHOULD I DO PER WEEK?
Numerous studies have been conducted in this area with the majority agreeing that more volume/sets leads to more growth.
This study in 2010 saw that people who did 4-6 sets per week per muscle group had around 80% more muscle growth compared to those who completed one set per muscle group per week.
This study in 2017 reinforced the results that the more sets you do the better the results.
There is however a limit to when higher sets/volumes are beneficial and can actually become detrimental to your gains. The same researcher from the aforementioned study, James Krieger, studied the meta-analysis and concluded that 10 sets per muscle group seems to be the upper limit of beneficial outcomes.
If you’re doing more than 10 hard sets of a particular muscle group in one day you might be doing more harm than good as this “junk volume” can hinder your recovery.
Αν δείς ότι τα 10 σε καλύπτουν πήγαινε στα 12 κ.ο.κ. αυξάνεις 10%-20% την ένταση σε κάθε προπόνηση. Απο εκει και πέρα για εναν φυσικό νομίζω οτι ειναι Junk Volume. Χάνει χρόνο και ενέργεια στο γυμναστήριο.
3 φορές την εβδομάδα ειναι αρκετές για να έχεις ενα καλό φυσικό αποτέλεσμα.
Δευτέρα : Στήθος-Δικέφαλοι (3 ασκήσεις στηθος 9-10 σέτ - 4 σέτ δικέφαλοι 1 άσκηση)
Τετάρτη : Πλάτη - Τρικέφαλοι ( 3-4 ασκήσεις πλάτης απο 3 σέτ μάξ και 1 άσκηση τρικέφαλοι 3 σέτ)
Παρασκευή : Πόδια - ώμοι (3-4 ασκήσεις ποδιων απο 3-4 σέτ μάξ και 2 ασκήσεις ώμων ΜΑΞ απο 3 σέτ)
* Εδω αν έχεις ηδη ανάτπυξη στους δελτοειδείς καθώς τους κτυπάς την Δυτερά με το στηθος κάνοντας πολυαρθρικές ασκήσεις μην κάνεις ουτε 2, κάνε 1 μονο πλαγιες εκτάσεις για την μεσαια μοιρα του δελτοειδή.
και τέλος.
Κρίμα που δεν τα ήξερα τότε ολα αυτα και κάναμε ενα κάρο μαλακίες στο γυμναστηριο όντας αρχάριοι.
