Optimal Workout Volume: Sets, Reps, and Muscle Growth
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When it comes to building muscle, more isn’t always better. James Krieger’s Set Volume for Muscle Size: The Ultimate Evidence Based Bible, pulled together the research on training volume and found that most people maximize hypertrophy (muscle growth) with around ~6 hard sets per muscle group per session. Why? Because beyond that range, the returns start to diminish. The extra sets add a lot of fatigue but don’t translate into more muscle growth. This is what many refer to as “junk volume.” Meani
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