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Struggling to make gym progress? Increase your sets and reps


Published on 2024-12-11 05:43:07 - Women's Health
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  • Some advice suggests those who struggle to build muscle should work out using lower volume (fewer reps, sets and overall workload), but heavier weights. However, a recent study in the Journal of Applied Physiology looked at participants who didn't respond that well to training,

The article from Women's Health UK discusses the importance of training volume in muscle growth, emphasizing that while lifting heavy weights is beneficial, the total volume of work (sets and reps) plays a crucial role in hypertrophy. It explains that volume can be increased by doing more sets, reps, or even by incorporating more exercises for each muscle group. The piece highlights research suggesting that for optimal muscle growth, one should aim for a certain number of sets per muscle group per week, with recommendations varying from 10-20 sets for beginners to potentially higher for advanced lifters. It also touches on the concept of progressive overload, where volume or intensity is gradually increased to continue muscle growth. Additionally, the article advises on balancing volume with recovery to prevent overtraining, and suggests that individual responses to volume can vary, so personal experimentation and adjustment are key.

Read the Full Women's Health Article at:
[ https://www.womenshealthmag.com/uk/fitness/strength-training/a63133826/volume-muscle-growth/ ]