Muscle-building-Tools

For beginning lifters , or returning after a long break , the dose -response relationship is strikingly linear , two sets per exercise is better than one , and three is better than two , according to the consensus statement the American College of Sports Medicine. If you are currently making three , adding a fourth set can be even better .

Same with frequency : Two full body workouts a week is better than one, and three is better than two .

Once you are past the beginner stage , " there's really no cookie- cutter answer ," says Schoenfeld . The ACSM pronouncement shows that up to six sets per exercise , twice a week, can be effective. The longer it has been rising , and the closer you are to your genetic ceiling for strength and size, the more you get to increase the total volume of your workouts.

From nine to 12 sets for important exercise per week spread over three training sessions throughout the body , is a reasonable goal for most guys .
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