HOW MANY SETS PER BODY PART YOU NEED TO GET BIG MUSCLES

How Many Sets per Body Part You Need to Get Big Muscles

It’s important for bodybuilders to understand how many sets per body part are needed to get bigger muscles and avoid wasting precious time in the gym. There’s no hard and fast rule when it comes to deciding on how many sets for each muscle group to build big muscles since it depends on the individual bodybuilder, their current level of muscular development and how often they train.

Although, there are limits to how many sets you should perform to build muscle and avoid the pitfalls of overtraining. In general, when considering the number of sets to do to get big muscles as fast as possible, you need to separate the muscle groups individually.

THE GUIDE TO HOW MANY SETS PER BODY PART

CHEST MUSCLES

How many sets to build a big chest, I’d say in the range of 6-9 sets in one workout per week for a beginner bodybuilder. For an intermediate bodybuilder, I would say 12 sets of chest exercises in total performing four different exercises and doing 3 sets for each exercise.

Most advanced bodybuilders will, of course, already know the answer to this, but an advanced bodybuilder will probably perform anywhere from 12-18 total sets and incorporate supersets as they feel the need.

BACK MUSCLES

To build the back muscles, I’d say, you’ll need to do approximately 9-12 sets for a beginner bodybuilder and 12-15 sets for an intermediate always doing 3 sets per exercise.

LEG MUSCLES

How many sets to get big legs, including both quadriceps and hamstrings? I recommend 9 sets of quads and 3 sets of hamstrings for the beginner, and 12 sets of quadriceps and 6 sets of hamstrings for the intermediate bodybuilder.

TRICEPS, BICEPS, DELTOIDS

I’d perform the same amount of sets in total for the three smaller muscle groups of the triceps, biceps and deltoids. How many sets per body part to build big muscles on the arms? Stick to just 6 sets for the beginner and 9 sets for the intermediate bodybuilder.

The arms and shoulder are the most severely overtrained of all body parts since many bodybuilders think that more sets will equate to bigger muscles, but this is just not true.

It’s by training with intensity, having short breaks between sets, using a combination of heavy weights and low reps in one workout, but frequently keep mixing the workouts up by changing to high reps and a medium heavy weight during other workouts.

To build big muscles takes a long time and you need the discipline to avoid missing workouts and stick to a proper diet that is high in protein and complex carbohydrates.

I have one more tip for you here, and that is always to change your training routines for faster gains. If you always use the same exercises and stay within the same rep range all the time, you’ll soon hit a plateau and stop growing. If you train with high intensity and to the point of absolute muscle failure during your workouts, you’ll give yourself the best chance to build muscle fast, and this way, you only need to train each and every body part once per week.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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