The pursuit of muscle growth and strength requires balancing the amount of work performed with the body’s ability to recover. Maximizing results while minimizing the risk of injury hinges on accurately determining the appropriate workload, often referred to as training volume. This volume must be systematically applied and distributed across the week to provide sufficient stimulus for adaptation. The appropriate workload is not a fixed figure but a dynamic range tailored to individual needs and experience levels.
Defining Training Volume and Frequency
The question of “how many workouts” is answered by understanding two distinct concepts: training volume and training frequency. Training volume is the total amount of work performed for a specific muscle group weekly, quantified by the number of working sets completed. A working set is defined as a set taken close to muscular failure, usually within one to four repetitions of exhausting the muscle. Training frequency refers to how often a muscle group is trained throughout the week, determining the distribution of the total weekly volume. Spreading the volume across multiple sessions is superior because it allows for higher quality work and prolongs the muscle-building stimulus.
Optimal Weekly Set Range for Muscle Growth
Current research indicates the optimal weekly training volume for maximizing muscle growth (hypertrophy) falls between 10 and 20 working sets per week for most major muscle groups. This range assumes sets are executed with adequate effort and represents the sweet spot for the majority of lifters. Training below this range results in suboptimal gains, while exceeding it often leads to diminishing returns and excessive fatigue.
This optimal range is framed by two boundaries: Minimum Effective Volume (MEV) and Maximum Recoverable Volume (MRV). The MEV is the lowest number of weekly sets required to produce a noticeable increase in muscle size or strength. Training below the MEV may only maintain current muscle mass. The MRV represents the upper limit of training volume from which an individual can fully recover before the next session. Exceeding the MRV results in overtraining, marked by chronic fatigue or injury. The most effective training occurs in the zone between the MEV and MRV.
Adjusting Volume Based on Experience Level
The optimal volume within the 10-to-20-set range is dynamic and must be adjusted according to the lifter’s training age and recovery capacity.
Novice Lifters
A novice lifter, with less than a year of consistent training, requires a smaller stimulus to elicit growth. Their Minimum Effective Volume is low, often requiring only 6 to 10 sets per muscle group per week to see rapid progress. They benefit from higher training frequency, typically hitting each muscle group three times a week.
Intermediate Lifters
The intermediate lifter, having trained consistently for one to three years, adapts more slowly and requires a moderate increase in volume. This lifter typically finds their optimal volume around 10 to 15 weekly sets per muscle group. They are well-suited for a frequency of two to three times per week.
Advanced Lifters
Advanced lifters, with many years of structured training, face the challenge of continually forcing new adaptations. Their MEV is much higher, often requiring 15 to 20 or more weekly sets for stubborn muscle groups. For these individuals, the quality of each set is paramount, and volume is manipulated precisely to avoid exceeding their Maximum Recoverable Volume.
Structuring Your Weekly Workout Split
The weekly workout split is the practical application of training frequency, ensuring the optimal weekly volume is distributed for maximum effect.
Full Body Split
For beginners, the Full Body split, performed three times per week (e.g., Monday, Wednesday, Friday), is highly effective. This structure ensures each muscle group is stimulated three times weekly with a low volume per session, which is ideal for skill acquisition and recovery.
Upper/Lower Split
Intermediate lifters often progress well with an Upper/Lower split, typically performed over four days. This involves two upper-body and two lower-body sessions, allowing each muscle group to be trained twice weekly. The four-day structure provides a balanced approach, distributing moderate volume across two weekly exposures.
Push/Pull/Legs (PPL) Split
The PPL split is often structured as a six-day routine, where each of the three specialized workouts is performed twice weekly. This split is suitable for intermediates and advanced lifters who can handle the six-day frequency. It logically groups muscles by movement pattern and easily accommodates the higher end of the optimal weekly volume range.
Ultimately, the most effective split is the one that an individual can adhere to consistently.