Please reload

Recent Posts

Whey vs. Beef vs. Chicken Post-Workout

April 13, 2017

Please reload

Featured Posts

Dose-Response Relationship Between Weekly Sets of Resistance Exercise & Muscle Hypertrophy

December 27, 2016

How many sets should you complete in order to gain the most muscle mass? πŸ€”
β €β €β €β €β €β €β €β €β €
A recent meta-analysis by Schoenfeld, Ogborn & Krieger (2016) concluded that 10+ sets per muscle group per week led to greater muscle growth than 5-9 or < 5 sets πŸ“Š
β €β €β €β €β €β €β €β €β €
It should be noted that these sets don't have to be completed in 1 session, but it is the total of these sets over the week. You should be stimulating muscle groups multiple times a week, therefore two lots of 5 sets for a muscle group (per week) would be adequate to achieve significant hypertrophic gains πŸ’ͺ
β €β €β €β €β €β €β €β €β €
Also, as stated by the authors, "substantial hypertrophic gains can be made using low-volume protocols (< / = 4 weekly sets per muscle group)" so if time in the gym is limited, achieving a few sets per muscle group a week can still elicit muscle growth. It's not an "all or nothing" situation, so just get in the work that you can πŸ‘
β €β €β €β €β €β €β €β €β €
The full text can be read here: πŸ‘ˆ

Share on Facebook
Share on Twitter
Please reload

Follow Us
Search By Tags
Please reload

  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

Β© 2018 by ​TEC Nutrition.

  • Facebook - Black Circle
  • Twitter - Black Circle
  • Instagram - Black Circle
  • YouTube - Black Circle