40 Sets Per Week Per Muscle is Best?!?

If you ever wondered what the perfect volume per week is for building muscle, then you are going to want to watch this new video. Find out how many sets and reps should be done per muscle group per week in order to see the most muscle gains. Muscle building science can be quite confusing when it com

what’s up guys je Cavalier aex. com so what is the perfect volume when you’re trying to build muscle see depending upon who you listen to or who you watch or who you read you might have a very different answer you might say something like six sets or eight sets per week is enough to build muscle per muscle group or you might say 40 sets is what you need to build muscle per muscle group per week that’s a big discrepancy but what I want to do here today is try to give you some important questions to ask yourself so that you can actually come up with what the perfect volume is for you because you see there is no exact perfect number I could just say within a couple words things that will separate perfect for one person versus the other are you beginner or Advanced right there I will have very different volumes likely are you using steroids or not right there I would have very different volumes for the people who are using and not using so what we need to do instead is a couple things and I’m going to map this out for you again I want you to be able to walk away from this video with a much better understanding of where you sit and what you need to do so we have on this scale over here we have the intensity arm right and down here we have volume and interestingly I also put in parenthesis here time because it takes a certain amount of time to produce or you know perform the volume that rises and as that volume Rises the time it takes to do it is going to go up and your time spent either in the gym in that one workout or at least across a week if that’s the given time we’re going to measure here is going to go up so time is very much closely linked to volume so you can see that if we were to do something incredibly high intensity right very very very high intensity up in this range over here we wouldn’t have to spend a whole hell of a lot of time doing it in other words we wouldn’t have to put a lot of volume in there sets in reps at that high intensity to get the training effect that we’re looking for or or the ability to build muscle and you can go back to some of the approaches of guys like Mike mener who I talked about had an influence on me a long time ago about their really heavy duty workouts right or Blood and Guts from Dorian Y where you did something incredibly high intensity sometimes one set and not just one set to failure but one set to and through failure with forced negative reps people actually spotting the positive and allowing yourself to have to control the negative a high degree of intensity then you’ve got sort of down this end of the spectrum here you’ve got these very low intensity but high volume workouts and that could be like the old fashion bodybuilder magazines that I mentioned in some previous videos where they were doing nine exercises and four sets a piece and it’s like 36 sets but you know again you could take out even some of the use of steroids that those guys were popular for using you can still get some results on that a lot guys follow that natural guys follow those routines but what I think you have to go right from there is realize that we can manipulate these variables and and sort of settle somewhere more here in the middle which is where I think you know the x marks the spot where it’s the sweet spot for us because though it’s not incredibly on the highest end of the intensity scale or not on the highest end of the volume scale it settles in here and what I think you gain in this area is longevity right the ability to sustain this so to see results over the long term without any of the repercussions that might come from some of these other approaches because we know that as we continue to acre more and more and more and more volume we also acre a lot of times because of the lower intensity level down here more junk volume in an effort to get to what I call those effective reps you are wasting a lot of repetitions and the junk isn’t just throw away it’s not like okay it’s it’s not going to hurt me but it’s not helping me no it can hurt you because the more junk volume you do the more of those rotations on the tire that you get especially on those ball and socket joints in the shoulder and the hip that become detrimental over time I could tell you firsthand having the torn labor in my shoulder and rotator cuff that continue to just do more and more repetitions and movement of the joint isn’t the best approach I want to be economical with the Reps I do I want to Veer more towards intensity now another question to ask yourself if you have any Orthopedic issues like I do and yours are more of the type of let’s say low back pain or knee pain or ankle pain those are more subjective to compressive forces so if the intensity was higher in those areas that might cause more of a problem in those areas your low back would become more inflamed you’d have more issues with low back pain in that case I might more a little bit lower on the intensity and higher on the volume so lots of different factors go into to what gets you here into this sweet spot and as I said in the beginning whether you’re a beginner or Advanced you have to manipulate this as well because if you’re a beginner you don’t necessarily need to train with as many sets number one with as much volume you certainly don’t need to train with as much intensity you don’t need to take it all the way to and through failure as much because you’re still getting the benefits of that neurological efficiency that’s building on the earlier side of your lifting career right which produces more of those newb begins especially in strength with the size to follow so you don’t have to do that as much but if you’re a seasoned lifter you need to go up in one of these two areas because the seasoned lifter’s reaction in response to training stimulus is blunted they need to do a little bit more in order to get that effect so what do we do so I have an example of something that I think is going to be very helpful for you I didn’t want to just show you the the the rationale but what is what would it look like in practice so for instance we would start with a big three exercise right in this case it’s a push workout right PPL so we have a bench you do let’s say a typical 3x5 cuz this is a good strength building spot and I’ll get into a secondary benefit of it as well when we talk about these but a 3x5 at 80% for let’s say the novice 85% more of the intermediate lifter and you can even shift over to an RP in this case an eight when you’re talking about more advanced lifters I actually mentioned the whole concept of rpe before especially as it relates to hypertrophy in beginners I’m not a huge fan of it at all but in a strength application it could be incredibly useful especially in the advanced lifter I a big believer that this is really supposed to be reserved more for advanced lifters others disagree with me on this that’s fine but I think that this is a technique that you have to have an understanding of your own exertion you have to be able to monitor what real failure is like so that you can back off to an eight most beginner lifters have no sense not only of body awareness and appropriate exception but their ability to exert effort and therefore wind up performing an rp8 which is two shy and wind up being five Shy cuz they have no ability of what their own body is capable of so I reserve it more for people on this end but again you scale that then you come into this sort of secondary part of the workout and here I like to incorporate a couple more of the basic compound moves because we know those are good for building our foundational strength an