Number of Exercises and Sets
How many exercises and sets should you do for each body
part for the low
volume training?
You can start on our Workout
Templates page and choose a full body or split program appropriate
for your level of weight training experience (see volume recommendations
below). From the specific workout template choose one exercise
for each bulleted muscle group following the Workout
Creation Instructions.
- Beginner
- Intermediate
- One additional exercise for one or two body parts or movements
that are under par
- Split body in two parts (eg: push/pull,
upper/lower)
- Advanced
- The greater number of splits allow for more exercises to
be performed per body part but this subsequently decreases the
frequency at which each muscle group is exercised.
- 2 day split allows for one or two exercise per muscle group
with each muscle group being exercised every 3 to 3.5 days
- 4 day split allows for one to three exercises per muscle
group with each muscle group being exercised every 4.66 to 5
days
- Vary training volumes by cycling the number of sets or exercises
for each movement or body part
- Vary training intensities (eg: light/heavy,
periodization)
- Perform an additional warm-up set for heaviest lifts (eg:
squat, deadlift, bench)
To keep your training volume low, only choose the italized
bodypart listed in the specific workout template if you truly
believe it is a weaker bodypart since they likely have already
been involved in other exercises. Keep in mind small body parts
are also worked indirectly when performing other exercises so
you can get by with just one exercise for small body parts.
The number of sets you choose will depend on several factors.
The ideal number of sets is not agreed upon by all authorities.
Here are the ACSM
recommendations and research
findings I personally suggest a warm up set followed by one
or two workout sets for each exercise. On a split program, this
translates to multiple sets for each body part if you are performing
more than one exercise per large body part.
Testimony
Thank you so much! I have always wanted to build a physique
that I could be proud of. I have been involved in athletics for
as long as I can remember, however my athletic performance and
physique have always been average at best. I recently finished
a tour in the US Army as a paratrooper stationed at Ft. Bragg,
NC, where physical activity is more a way of life than a recreational
activity. I've also done my share of weight lifting, however
it seems that after about 2 months of lifting I would develop
an injury that would frustrate me, and I'd eventually give up
and go back to working out with my own body weight. There's nothing
wrong with working out with one's body weight, however I could
never gain the "mass" I've always dreamed of having.
After reading the plethora of information on this site things
are really starting to take shape. I've done about 6 months of
high intensity/low volume weight lifting, and I've made so much
progress that I'm still in awe. Best of all I've had NO INJURIES!
Thank you so much!
Former High Volume Veterian
I've been training with weights for 15 years. I probably
have not missed more than a week's worth of working out in that
time. I love training and thought I knew a lot about it. Just
recently I came to the sad conclusion that I have spent way too
much time in the gym over the years. I, like so many others who
grew up in the 80s, used to do 20+ sets per bodypart per workout.
According to the scientific literature all I needed to do was
1 work set after a warmup twice a week per bodypart to achieve
the same results (See Low
Volume Progressive Intensity Training). You are likewise
a bodybuilder. Do you train with low volume? I need a support
group for others who have wasted so much time in the gym.
I began serious bodybuilding training, December 1979. "Arnold,
the Education of a Bodybuilder" was my original guide. Throughout
my competitive career I trained with multiple sets although I
had always tried to get the most out of the least possible number
of sets and exercises. After I retired from competition (1990)
and still a bit skeptical of low volume training, I experimented
with one warm up and two sets. Eventually I adopted single set
training (after a warm-up set) out of necessity during my master's
studies. I haven't looked back since.
Sure I can't perform set after set of squats like I used to...
Once, in the old days, I had a powerlifter training partner lose
his lunch trying to keep up with me squatting set after set.
After he missed his remaining sets, I found him in the bathroom
lying down with his leg propped up on the wall. He explained
he lost his lunch. Being able to perform set after set is not
important to me any more, particularly as you have reiterated,
you receive the most benefits from the first workout set anyway.
You may find, since you are spending less time on the weights,
you may have to perform a bit more cardio or eat accordingly
to compensate for the shorter weight training workouts. Besides
that, I've experienced nothing but benefits: faster recovery
between workouts, more strength gains, fewer overuse injuries,
less need to perform more than a single warm-up set, opportunity
to work a few more miscellaneous body-parts, and more time with
the family.
I know of no low volume support group but you may be able
to find online forum boards that discuss high intensity training
or weight training for hard gainers who have similar philosophies.
Best of Luck,
Thanks so much for your quick response. I cannot tell you
how impressed I am with your web page. Your page is the most
comprehensive yet concise resource for fitness with the latest
scientific information. I have changed my routine based on your
recommendations for the last two weeks and already feel like
a new person. I have so much more energy in my day to day life
from not spending hours upon hours in the gym every week. My
strength gains in the last two weeks are better than what I've
gained in the last year. I'm not exaggerating. I feel like I
need to tell everyone who is wasting away in the gym how to workout
based on a scientifically proven method.
Author's Views
I have a question in regard
to Recommendation
for Resistance Training Exercise (ACSM, 1995 ; ACSM, 2002).
I get the impression that you strongly advocate for low-volume
high intensity training if muscle growth is your objective.
The ACSM 2002 recommendation however, which you cite, indicates
“higher volume, multiple-set programs”. Could you please
clarify your stand on this matter?
Yes, you could say I advocate low-volume training in general
but that is not to say I am suggesting single-set or mono-volume
training. I do not deny a number of benefits of periodic high-volume
training for both strength and hypertrophy. I also recognized
individual difference as well as particular ergogenic aids that
allow some people to better tolerate and prosper from well designed
higher volume training programs.
The scientific studies
show a single set is sufficient for beginners and multiple sets
are only modestly more effective for experienced trainees at
best. It appears that the ideal number of sets required per exercise
or muscle group both strength and muscle mass gains is quite
small in comparison to what many coaches and trainees have been
advocating.
Personally, I only perform one warm-up (50% workout resistance)
and a single workout set for each exercise, choosing only one
to two exercises per muscle group. Only on occasion I may perform
a second workout set (third set).
James Griffing, ExRx.net
Author
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