How many reps is too much in a week?

In the most simple and basic of terms, the optimal volume range for most people is: For each bigger muscle group: about 60-120 total reps PER WEEK. For each smaller muscle group: about 30-60 total reps PER WEEK.

How many reps per week is too much?

50 reps or less per exercise per week works fine for strength gain in beginners. On the other hand, 50-100+ total weekly reps works better, especially in more experienced individuals. 40 or less total reps per muscle group is moderately effective for muscle growth.

How many total reps is too much?

Anything greater than 20 reps in a set is probably far too many. Performing this many reps in a set will have diminishing returns. If you can easily do more than 20 reps, then the weight you are using is probably too light or too easy to elicit any significant growth. The only exception to this rule is 20 rep squats!

Is 40 sets a week too much?

Most hypertrophy training programs land somewhere in between, but that's a big middle ground, and it's entirely common to see people doing anywhere from 40 to 150 sets per week. There are a lot of factors that go into your capacity to recover — and recover productively — from exercise.

Is 30 sets a week too much?

The range recommended for optimal progress in both hypertrophy and strength is between 10-30 sets per muscle group per week.

Junk Volume: Why You Must Avoid It For Max Muscle

What happens if I overtrain my muscles?

Overtraining syndrome occurs when an athlete doesn't adequately recover after repetitive intense training, and can include fatigue, declining performance and potential injury.

What is considered junk volume?

"Junk volume" refers to exercise that doesn't improve strength or build muscle, wasting your time and energy, Jeff Nippard, a bodybuilder, powerlifter and fitness coach, said in a recent video on his YouTube channel.

Is too much volume killing gains?

To these guys, too much training volume is literally killing your gains! High-intensity bodybuilders believe that you have to push yourself really, really hard on a smaller number of sets for optimal results. High-intensity bodybuilders usually only perform 1-10 sets per week for each body part.

How many sets is junk volume?

But how many sets in a single workout can you do before the set is considered to be junk volume training and not give you any results. Keep it to 6-8 sets per muscle group per training session to stimulate growth. This is not a rule to be followed blindly, but rather an idea of what happens to most people.

Can high reps build muscle?

More repetitions with lighter weights can build muscle as well as heavier weights -- assuming they are done to the point of exercise-induced fatigue. And fatigue is the important point. That means even with light weight, the last two to three reps should be hard.

What reps are best for muscle growth?

Reps for muscle growth

In order to get bigger and stronger, you must ensure your muscles work harder than they are used to. Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size.

How many reps is healthy?

Choose Your Reps and Sets

The American College of Sports Medicine recommends 4 to 6 repetitions with heavier weight for hypertrophy (increased muscle size), 8 to 12 repetitions for muscular strength and 10 to 15 reps for muscular endurance.

What happens if you do too many reps?

Unfortunately, doing too many reps may actually cause injury and limit your ability to train. To make sure you're maximizing the efficiency of your time in the gym, here are seven things to consider when determining how many repetitions you should do based on your personal fitness goals.

Can you overdo reps?

While there's a time and a place for training to repetition failure, doing so too often has been scientifically proven to result in diminished gains in strength, power and hypertrophy.

Is 4 sets of 10 reps too much?

Sets of anywhere from 4–40 reps will stimulate muscle growth quite well, but most research shows that doing 6–20 reps per set is the most efficient way to build muscle. Bodybuilders often use the middle of that range, favouring 8–12 reps per set.

What kills your gains?

Is cardio killing my gains?

The bottom line is cardio can actually improve your gains if you don't overdo it. For best results don't do more than three, 30-minute cardio workouts each week. Never do them before you lift. Again, watch your diet and lift like you mean it.

Can overtraining ruin gains?

Overtraining and undereating can not only cause you to lose efficiency, but it can also cause you to lose muscle mass. If you have weight loss goals, eating less may sound like a good idea, but if it doesn't align with your fitness goals, you won't see the results you're hoping for.

What does a bro split look like?

A “bro split” refers to any workout routine (or “split”) that trains different body parts (or muscle groups) on different days. For instance, training arms one day, chest another, shoulders another, and so on.

How much protein to build muscle?

To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

How many sets and reps to maintain muscle?

If your objective is strength or power (think: heavy lifting), the textbook advice is to perform 3 to 5 sets of 2 to 6 reps per exercise. For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps.

How do I know I'm overtraining?

Exercise-related symptoms of overtraining:

(1) A plateau or decline in workout performance or progress. (2) A perception of increased exertion during “normal” or “easy” workouts. (3) Excessive sweating or overheating. (4) Unusual feelings of heaviness, stiffness, or soreness in muscles.

How do I know if I'm over exercising?

How many days rest for Max muscle Growth?

Taking two to three days off from intense exercise each week while engaging in some form of active recovery will allow you to get your blood flowing to help facilitate muscle repair.