Planning an effective workout routine isn't just about lifting weights; it's about intelligently organizing the frequency, volume, and intensity of your sessions. Knowing how many times a week to train each muscle group, what your ideal weekly volume is, and how many exercises are recommended can make the difference between slow progress and achieving your goals.
The role of training volume
Training volume is defined as the total number of sets performed for a muscle group in a week. This factor is crucial for stimulating muscle growth and adaptation. Generally speaking, volume can be classified into different ranges:
- Maintenance Volume (MV): This is the minimum you need to maintain your current muscle mass. It usually ranges from 6 sets per week per group.
- Minimum Effective Volume (MEV): This is the minimum threshold for generating a stimulus that promotes muscle gains. Progress is achieved within this range, but staying within this range alone could slow progress.
- Maximum Adaptive Volume (MAV): This is the optimal range in which the greatest improvements are achieved. For most intermediate athletes, it is recommended to work between 12 and 20 sets per week per muscle group.
- Maximum Recoverable Volume (MRV): It represents the upper limit; consistently exceeding it can impair recovery capacity and increase the risk of overtraining.
The exact number of sets will depend on your level of experience, a good approximation would be:
- Beginners: From 10 to 15 weekly sets.
- Intermediates: Between 15 and 20 weekly sets.
- Advanced: They can perform between 20 and 30 sets, as long as recovery is properly managed.
Training frequency: How many sessions per week?
Studies and practical experiences indicate that training each muscle group at least twice a week it's more effective than doing it just once. A higher frequency allows you to distribute the training volume over shorter sessions, which facilitates higher quality in each set and a more consistent stimulus for muscle growth. The choice will depend on your availability, level of fatigue, and specific goals.
A practical example for training the chest could be to perform 15–20 weekly sets divided into two sessions (8-10 series in each session) using 2 or 3 different exercises to cover the different areas of the chest (upper, middle and lower).
Adjusting your routine according to your priorities
Not all muscle groups respond equally to the same stimulus. If you notice that a muscle group needs more attention, you can adjust the volume individually. For example, if your chest is lagging behind your back, you can increase the number of sets for your chest (within the MAV range or close to MRV) while maintaining a more moderate volume for your back. This approach allows you to target weaknesses without neglecting overall development.
Furthermore, intensity (the load used), the number of reps, and rest between sets are complementary elements. Training with loads that truly challenge your muscles and repetitions in an appropriate range (6-12), respecting recovery days (including periodic deload weeks) are key factors in avoiding injury and promoting growth.
Individual considerations and the importance of recovery
Each person responds differently to training. Factors such as genetics, previous experience, sleep quality, and nutrition influence your ability to sustain high workloads. Paying attention to your body's signals is essential:
- If you experience excessive fatigue, persistent pain, or lack of progress, you may be performing too many sets or training too frequently.
- Planning rest days and recovery weeks is essential to allow your body time to recover and adapt, avoiding stagnation and overtraining.
Conclusion
Determining how many times a week to train each muscle and the ideal set volume depends on multiple variables: experience level, personal goals, recovery capacity, and the balance between intensity and rest. For most people, training each muscle group at least twice a week and achieving between 12 and 20 sets per week is a solid foundation. Adjust the number of exercises and volume distribution according to your priorities, and remember that success lies in consistency, adaptation, and attention to your body's individual needs.