Also, not exceeding 12 sets per session per muscle group for more than a few weeks is probably a good idea. When you design your program and progressions, having lots of sessions with much fewer than 4 working sets per muscle group per session for multiple weeks on end might not be very efficient, and you might benefit from combining a few of these lower volume sessions to get the same volume but in fewer weekly sessions. The maximum adaptive volume of a single session of any trained muscle group is still speculative, but research suggests it’s probably no lower than 4 working sets per session and no higher than 12 working sets per session in most intermediates. It’s about 2-3 sets per session for 3x training, 2 sets for 4x training, and 1-2 sets or so for 5x or 6x training. If you’re training twice a week, that’s about 4 sets per session. Most intermediate-advanced lifters need at least 8 sets of direct quad work per week to make gains, and for some, it’s even more than that. We recommend 2 weekly sessions for maintenance, so that’s 3 sets per session, but you can probably get away with one weekly quad session for 6 sets and still maintain in an isocaloric state, and can do up to 3 sessions at 2 sets each as well. It might be a slightly higher volume if you’re very physically active on your feet, because the anabolic stimulus of lifting has to compete with the catabolic stimulus of low intensity physical activity. Perhaps around 6 sets per week are needed to maintain quad size for experienced trainers. Get in, get out, get visible results for as little as 2 hours a week of simple, scientific training. Female Physique Training Templates also available! Pick between 3 to 6 training days per week to help grow more muscle. Highly customizable muscle gain oriented weight training program for male fitness enthusiasts and athletes. Learn everything you need to know about MRV (Maximum Recoverable Volume) to make sure you're getting the most out of your training. Mike Israetel answer your top questions every week, and informative videos on muscle growth, fat loss, and strength enhancement are posted regularly!
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If you have questions about how to apply these recommendations, please give some thought to joining our online community on our YouTube Channel, where Dr. For a deeper dive into the science and logic of hypertrophy training, give our hypertrophy book a read. And if you love this info but want a bit of help in building your own workouts from the expert scientists at RP, check out the super popular Male Physique or Female Physique Templates.
It discusses the theoretical and practical bases on which the upcoming recommendations are made. If you haven’t seen it yet, please check out the Training Volume Landmarks for Muscle Growth article. The recommendations here should be food for thought or places to start, not dogmatic scriptures to follow to the letter. Please note that these are averages based on my experience working with lots of clients and our own training.
Here are some helpful tips for your quad training. Mike Israetel, Co-founder and Chief Sport Scientist | Feb 15, 2021 New Training Guide! Quad Size Training Tips by Dr.
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