Training volume: number of repetitions, sets and exercises in bodybuilding

Summary of this blog

This blog discusses the complexity of training volume in bodybuilding, covering various factors such as weight, intensity, rest intervals, and nutrition that influence training success. It emphasizes the importance of understanding the ideal repetition range based on individual goals, whether for muscle building, maximal strength, or endurance.

The blog explores the optimal repetition range, noting that it varies depending on training goals, with lower repetitions focused on maximal strength and higher repetitions on endurance. It suggests that the optimal range is subjective, requiring consideration of personal conditions and objectives.

The discussion extends to the number of sets and exercises, highlighting the need for variety in training plans. The text emphasizes the importance of finding a balance between the number of exercises and the overall training volume, considering factors such as muscle groups, training splits, and individual progress.

The concept of training volume is elucidated, emphasizing its composition involving exercises, repetitions, sets, and training weight. Formulas for calculating training volume are provided, with examples to illustrate the process.

The text concludes with recommendations for beginners and advanced individuals, providing insights into the ideal training volume per muscle group per week. It introduces a three-step approach to determine the optimal training volume, involving rest, gradual volume increase, and weight management.

Lastly, the blog addresses frequently asked questions about the number of exercises, sets, and repetitions. It provides general guidelines for the recommended repetitions, sets, and exercises based on the optimal training volume, acknowledging the individual nature of determining the ideal training volume. The conclusion emphasizes the need for self-discovery in establishing the most suitable training volume, considering factors like intensity, experience, goals, nutrition, and individual predisposition.

End of summary

For a long time, the principle "the more, the better" prevailed. The belief was that using the highest possible weight and a maximum number of repetitions was the miracle cure for muscle building. However, the topic of training volume in the field of bodybuilding is multifaceted. Elements such as weight, intensity, rest between sets, nutrition, and other factors significantly influence the success of training.

The following text delves into the various aspects of training volume. After a separate analysis of repetitions and sets, these influencing factors are brought together. Whether dealing with men or women – those who are serious about training should familiarize themselves with the concept of training volume to optimize training success in both muscle building and weight loss programs.

Repetitions in strength training

Repetitions in strength training play a crucial role, aside from weight and the number of sets. The training volume is significantly influenced by the number of repetitions, optimizing muscle building in turn. It is important to note that the ideal number of repetitions varies depending on the training goal, whether it's muscle building, maximum strength, or endurance.

Repetitions for muscle building, maximum strength and strength endurance

Different repetition ranges are relevant for muscle building, maximum strength, and endurance. Various scientific studies have shown that the number of repetitions has a significant impact on training success. The effect on hypertrophy and muscle building was comparable in different studies. In the high repetition range, you benefit from improved endurance, while in the low range, increased maximum strength can be expected.

The optimal rep range

The question of the optimal repetition range cannot be answered universally, as it depends on individual conditions and goals. With a focus on maximum strength, 3-5 repetitions are in the optimal range, while for endurance, 20-28 repetitions are recommended. In classic 3-set exercises, 8-12 repetitions are suitable if no extreme goal is chosen, and the focus is on muscle building. It is recommended to increase the weight if you are not sufficiently exhausted after the last repetition.

The search for the optimal repetition range is complex from a scientific perspective. Therefore, it is worthwhile to take a look at the third part of the blog, where an exemplary calculation of the training volume is presented.

The right number of sets and exercises

There are controversial discussions about the appropriate number of sets and the selection of exercises. It is certain: Every workout consists of various exercises for different muscle groups. It is undisputed that a single exercise is not sufficient. But how many exercises per muscle group should be performed in one training session? Is there an ideal number of sets and exercises to guide oneself by?

Number of exercises per muscle group

What is the optimal number of exercises per muscle? Every workout involves numerous exercises. Conventional training plans organize the week based on different muscle groups, different body regions (such as upper body and lower body), or in push and pull units. Ambitious strength athletes rely on diversity in their training plans. A full-body workout is particularly suitable for beginners. With increasing ambition, the training plan should include various splits. Because targeted muscle-building training requires different exercises per muscle group. It is beyond question – if you can perform as many exercises in a full-body workout as in a 3-day split training plan, this approach sounds promising. However, in practice, insurmountable challenges arise regarding training time.

Information

The training volume depends on your individual progress and the muscle groups targeted. Larger muscle groups require more exercises. A rule of thumb states that two to three exercises per muscle group per training session are ideal.

Number of sets in bodybuilding

The widespread assumption that a 3-set training is the best choice receives broad agreement. Studies show that a higher number of sets has positive effects on hypertrophy and success in strength training. In comparison to a 1-set training, the effect is noticeably greater in a 3-set training. Nevertheless, there are other factors that influence the ideal number of sets. Repetitions, duration of rest intervals, time under tension, and the intensity of training affect the number of sets.

3-4 sets per muscle per exercise are considered optimal for muscle building and endurance.

Calculate and understand training volume

As an enthusiast of strength training, you should bear in mind that the following explanations can only be considered rough guidelines and initial points of reference. Additionally, factors such as training goals, time under tension, nutrition, individual physical predispositions, and similar elements play a crucial role.

What does Training Volume actually mean?

The composition of training volume consists of various variables. The number of exercises, repetitions, sets, and training weight collectively determine the scope of a training session or a specific training period. The calculation is based on sets and repetitions since technique, intensity, and time under tension can vary significantly on an individual level. Occasionally, the weight of the exercises is also factored into the calculation. The following formulas are often used in determining training volume, with the first formula being the more common one:

Number of sets x Number of repetitions

Number of sets x Number of repetitions x Weight

For example: Chest training consists of two exercises, namely bench press and butterflies. During bench press, 3 sets of 12 repetitions each are performed. For butterflies, it's 4 sets of 10 repetitions.

Calculation: 3×12 + 4×10 = 76.

In this example, the training volume for the chest is 76 repetitions.

Optimal Training Volume for Beginners and Advanced

According to empirical studies, it is believed that you can achieve the greatest muscle-building success with a training volume of 40-70 repetitions per muscle group and training session. The 76 repetitions from the previous example are slightly above this recommendation. Persistent training above the optimal volume is considered "overtraining" and can have counterproductive effects on your training success.

Training Volume per Training Session

The training volume per training session depends on your performance level and the muscle group being trained. The following guidelines serve as initial orientation:

Beginners:

Advanced:

Training Volume per Week

The appropriate size of the training volume depends on various factors. Particularly, the distribution of sets across training days plays a crucial role. Larger muscle groups can withstand a higher training stimulus, while smaller muscles can suffice with fewer sets. Views on the optimal training frequency have evolved over time.

According to recent studies, 15-25 sets per week per muscle group are considered optimal for maximum muscle development. Beginners should start in the lower range and gradually increase their workload.

Three Measures to Determine the Suitable Training Volume Empirical study results and initial guidelines cannot replace one thing: the individual calculation of the training volume.

With these three steps, you can determine the optimal training volume for yourself.

Take a break for recovery

To determine the optimal volume, your muscles should be rested. 2-3 rest days before the assessment are ideal.

Gradually increase training volume

Start your training session with 40 repetitions per muscle group. Increase the volume gradually until you reach your physical limits.

Keep an eye on training weight

After several training sessions in which you have increased the volume, you will know the optimal training volume. From then on, you can use this as a reference.

Tip

Intensity influences training volume. If you train at an intensity of > 85%, low training volumes in the range of 40 repetitions are sufficient. At a lower intensity between 60 – 85%, you can significantly increase the number of repetitions.

Conclusion

This blog on training volume provides you with an initial overview of the optimal number of repetitions, sets, exercises, and training volume. The text serves as a guide to determine your optimal volume. However, keep in mind that it cannot replace your independent thinking – due to various factors such as intensity, experience, goals, nutrition, and physical predisposition, you must figure out which training volume is best for you. The correct selection and sequence of muscle groups and fitness exercises also play a crucial role.

Frequently asked questions about number of exercises, sets and repetitions

How can muscle building be influenced by the number of repetitions?

Understanding that the ideal number of repetitions depends on various factors, including your fitness level and the specific muscle group you are targeting, is crucial. In general, it is recommended to aim for between 40 and 70 repetitions per muscle and training session. Too few repetitions may not sufficiently stimulate muscle tension, while exceeding this range can lead to overtraining and be counterproductive.

What number of sets per training session is beneficial?

Studies suggest that the 3-set training approach is ideal for muscle building. With 3-4 sets per exercise, you can maximize the full potential of your training.

How many exercises make sense per muscle group?

The recommended number of exercises depends on the repetition and set count. For an optimal training volume, around 2-3 exercises per muscle group and training session may be sufficient. The ideal number also varies depending on the type of muscle. Generally, it is assumed that about 40-70 repetitions per training session are ideal for large muscles, while 30-50 repetitions are enough for smaller muscles.

What does training volume actually mean?

Training volume refers to the load a muscle experiences during strength training. It is determined by the number of sets and repetitions, with the weight partially factored into the calculation. The definition of the term depends on the time frame considered, whether it's per week or per training session.

How is the calculation of training volume done?

A simple and commonly used method for calculation is: Number of sets x Number of repetitions.