How many sets for back per day. There’s no harm in spending more time in the gym .
- How many sets for back per day. Jun 23, 2025 · Good news! You've arrived at SET FOR SET, and we love training the back so much that we've created the ultimate back day workout to help you build muscle and strength. But I read somewhere that this much volume would be too much and would be counterproductive? Dec 29, 2023 · Dive into advanced techniques for back hypertrophy, covering training volumes, exercise variations, and periodization for building a stronger, more muscular back. 20 sets is double the time and work compared to 10 sets. So, about 36 sets a week volume, each set to about a 1-0 RIR. Too much volume can lead to overtraining and injury, while too little Jun 26, 2025 · Bro Split (Training each muscle group once a week): If you have a day just for “Back Day,” you need to do all your back exercises and sets on this one day. Jun 25, 2025 · When it comes to how many exercises and sets per muscle group and workout, here's what you need to know for the most muscle building success. ) My back is lacking for me so I made this program for my pull day to hit my upper back twice, lats twice, and rear delts once per workout and I would do this twice a week. This allows you to target all major areas of the back—lats, traps, rhomboids, and spinal erectors—without overtraining or diminishing returns. For any isolation exercises, you could do just 1-2 sets per exercise and get the job done well. Jun 27, 2025 · Linking this study back to our training, it's suggested that we could increase hypertrophy and strength by completing more than 22 sets a week. Upper/Lower Split (Training upper body on some days, lower body on others): In an upper body workout So hypothetically if someone was doing 4 sets of rows and chin ups and 3 sets of curls 2 times a week for their biceps (28 sets per week) and not seeing much progress, it would be beneficial to cut back on the number of sets per week? Oct 1, 2020 · How many exercises you should do per muscle group depends on several factors, including your fitness level and goals. You can build muscle with just 1 to 5 sets per muscle per week. Jan 17, 2024 · StrengthLog’s back day workout consists of five exercises for a total of 15 sets. This allows for a balance between building strength, endurance, and muscle hypertrophy. I train most of my sets to failure, sometimes the first set with 1/2 reps still left in the tank, and the second and third sets to failure. There's something about a thick, wide back that demands respect in the gym and provides that jacked look. And if back growth isn't one of your current training goals, make it one! Trust us, a well-developed back is crucial to everything from aesthetics to posture to general health. Apr 20, 2023 · A complete guide to how many exercises you should do for each of your major muscle groups, depending on the muscle's anatomy and function. I’m quite knowledgeable on everything else gym/fitness related, but it’s literally just how many sets I should be doing per session or per week which I’m not 100% on. H4: How many times a week should I train my back? Most people train their back 1 to 3 times per week. Here’s how to maximize your routine. edit: I do both wide and neutral/narrow grip pulldowns and seated rows. * Twice a week: A very common and effective back training frequency per week. The goal is to hit your full weekly back workout volume in one session. For your compound exercises, you could do 2-3 sets per exercise. But the back isn't just one muscle but a large muscle group, each with different functions. Jul 16, 2024 · The Ideal Number of Back Exercises Per Workout For the average lifter aiming for strength, hypertrophy, or general fitness, 3 to 5 back exercises per session is a solid range. Jan 20, 2018 · Explains how much weight training volume (sets and reps) you should do per muscle group, per body part, per workout and per week. Just three per session, three days a week, 4 sets each. It would be 12 sets of upper back, 12 sets of lats and 6 sets of rear delts per week. But this is still a very wide range. . How Many Sets Per Muscle Group Per Week You Should Do Depends on 5 Factors May 28, 2025 · Workout volume is a key factor in muscle growth. By doing 12 exercises a week (or 36 sets a week), will I be overtraining? (I’m 17, been training for over a year and take 10g of creatine a day while getting plenty of good sleep and water, for context. There’s no harm in spending more time in the gym Sep 11, 2024 · Building a monster back is a tell-tale sign of a serious lifter. Weighted pull-ups or lat pulldowns, and seated rows/db rows/bb rows, and direct trap work through heavy bb shrugs. Oct 14, 2023 · The sweet spot for how many sets per muscle group per week to do seems to be somewhere within the range of 10-20 sets per muscle per week. This usually means doing many different back exercises (4-6+). However, a common guideline for resistance training is to perform 3-5 sets per exercise, with 8-12 repetitions per set. It’s a complete back attack for every muscle on the rear side of your upper body, with a mix of compound movements, isolation exercises, and different rep ranges to take your back training to the next level. The number of sets and reps for each muscle group directly impacts results. The real question is how many exercises you should use to train your back weekly. You could easily manage that with two full-body workouts per week. * Once a week: Often requires higher total sets per back workout and more exercises in that single session. Here’s a general breakdown: Beginners: 2–3 back exercises Is there something I’m missing here? Currently I train with 5 back exercises, 3 sets each with 8-12 reps twice a week. This could be achieved by adding 4-6 sets per week. Jun 29, 2025 · For isolation exercises, 3-4 sets are also common. The number of sets per workout varies depending on individual goals, fitness level, and the specific exercise being performed. gmwp xwcfkk lmcpssl lefi wplpd yuhi groy plysdrnju kosnz xyuwzd