Best Amount of Sets & Reps For Each Body Part With Full-Body Workouts

In this QUAH Sal, Adam, & Justin answer the question “ How many sets and reps should you do for each body part if you're training with full-body workouts?"
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“Best Sets & Reps For Each Body Part With Full-Body Workouts"
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[@PetarMilanZijic]

Studies show that if you say "studies show" before saying something, people will believe whatever you say

[@sim949]

so do you prefer "studies show" or "bro science" huh ?.. if u check the others video , you'll see they talked about "studies show" isnt applied 100% to be sure . dont expect result as studies show . that's just for an example . when it comes to human/general population , mostly we have a inconsistent workout because of daily life . sometimes we have a lazy week or a busy week with works or with family . human have a behaviour unlike robot

[@nickmandeville6216]

I can confirm, this is true.

[@adrianomiller2617]

They talk about variance bro. Means this works differently to the individual based and variables

[@deion312]

Studies show this is true

[@nicestuff8755]

Studies show that when they say study show it’s true!

[@SchuyFit]

Love that Adam talks about listening to your body and really paying attention to what it needs, 9-18 is definitely a wide range!

[@Wayf4rer]

This is one of the only channels in fitness that tells it like it is with regards to training and nutrition.

[@Frenzy100]

Not rly just threw out random numbers 9-18, 3-6, 24. In summary, do what you want...

[@ibidibi1]

@@Frenzy100 Are you slow in the head? It’s 9-18 sets for each body part per week? See what works for you, there’s no correct answer as everyone’s body is different

[@Frenzy100]

@@ibidibi1 exactly its a dumb answer because there’s no correct answer do what works for you... 9-18 is so vague its stupid could have said 9-30 and it would be the same thing slow in the head guy

[@ibidibi1]

@@Frenzy100 again, does your brain work??? If you look at research studies 9-18 sets is the sweet spot for most lifters. An average person probably couldn’t handle 30 sets of chest exercises per week. Experiment and find what works for your body and recovery. You’re so slow

[@Frenzy100]

@@ibidibi1 ey smart guy then why did they all give different opinions if 9-18 is sweet???

[@davifurtado6534]

This is what I do, maybe it can help you: when I train full body, I try to have a "focus" each workout. I train 3 times per week, day 1 my focus is push exercises, meaning I'll do a total of 9 sets of push (bench press, OHP and some chest cable fly) and 3~6 sets for the other parts (pullups, facepulls and squats) and that'll be my workout day 2 my focus will be on pull exercises so I'll do 9 sets of pull: deadlift, lat pulldown and a row and complement that with 3~6 sets for the other parts: incline bench, lunges, lat raises day 3 my focus will be on legs so I'll do 9 sets of legs: squats, hamstring curls, calves raises and complement with 3 sets for the other parts: pullups, bench press

[@thatveezyflow]

Hello, be great if you help me out, I'm a newbie gainer working from home so all I've got access to a Barbell with up to 70Lb plates and Dumbbells up to 40 lbs, I do full body 3× a week since a month and not seeing any optimal results like a "newbie" gainer should see

[@thatveezyflow]

Maybe because I can't focus on progressive overload with such low flexibility in my weight segment

[@davifurtado6534]

@@thatveezyflow TLDR at the end. Ideally you'd want to hit the gym specially when you are a beginner to learn the proper form of the exercises with the local staff, but if gyms are closed or you simply don't want to go to the gym, there are a few things that might slow your progress, ordered by priority: First make sure you are doing a proper workout. You can do a very effective dumbbell only full body workout, checkout this link: /watch?v=OGZ7zz7L-Hw you can also do your OHP and bench and row with the barbell or a mix of the two. The only thing I'd add in this routine would be some dumbbell rear delt flies Second make sure you are eating enough. If you are a beginner you should be going for a lean bulk at first to gain lots of muscle and activate your body (unless you are obese, then you should cut). Try eating 100~200 calories above your maintenance calories levels. This should look something like when you are satisfied in regards of hunger and then you eat 2 bananas or have a protein shake while satisfied. Just a little bit more than you are satisfied with Third make sure you are eating enough protein. From 0.6 to 1g per lbs of bodyweight. I'd stick with 0.8g per lbs of bodyweight of protein, unless you are obese of course. Forth: check your overall health. How much sleep, quality of your foods, stress, water intake, et cetera. All these have effects on your growth The TLDR: 1. Make sure you are having an effective workout hitting everything. This video here is a good place to start: /watch?v=OGZ7zz7L-Hw 2. Eat more. Eat 100~200 calories above your maintenance level 3. Eat enough protein. 0.8g per lbs of bodyweight 4. Check you sleep, water intake, stress and quality of food.

[@thatveezyflow]

@@davifurtado6534 thank you for taking the time! And yeah I was not obese but overweight at 230lbs 4 months ago, I'm now at 185 on a 500 calorie deficit diet and aiming for a body recomp by losing fat and building muscle at the same time. I just wanted to know if I'll lose my "newbie testosterone boost" later on as I'm lifting just enough to maintain muscle mass and lose fat as of now

[@davifurtado6534]

@@thatveezyflow I don't think you can "lose" your newbies gains, it's not a window of time or anything like that. Look dude if you are in a 500 calories deficit it's very very unlikely you'll build muscle, even when you are a beginner. I'd suggest for you to slowly increase your calories until you are 200 above because you are now at a very good weight already. Then stay in 200 calories above until you hit like 195 pounds. Since you'll have more muscles you'll burn more calories and make it easier to maintain or lose weight on the long term And then few months from now when you try to lose weight again do not go 500 below, go slow, go 100~200 calories below at the start

[@EdgeOfNowhere2024]

Optimal is really based on how you feel and how much time you have and what you do outside of gym . 3 sets per body part 3 days as week seems good as you’ll get crossover as well

[@Strangepete]

Sal almost saying: "They've actually done studies to find the optimal amount of value..." That would have been the absolute quintessential Sal sentence of all time, right there.

[@indicapot4874]

I do 4 different workouts every other day full body, chest,back,quads,shoulders,triceps,biceps over the 4 days 16sets. Hams,traps,calves,forearms 8sets. Have been very athletic my whole life hockey,golf and weightlifting at 60 I fill great play hard live long.

[@goprimate]

This is probably one of the best education channels for personal trainers, thanks for sharing!

[@auggiecontreras8068]

This is like the reverse form of dieting: some people are so terrified of gaining weight, of staying shredded, that they spend years undereating. Conversely, some people are so terrified of losing gains, or being jacked, that they just keep doing more, and more, and more sets per week, until they're doing 30+ sets.

[@JasminMusic1602]

9 sets maybe for people over 50s....18 for teen and early 20s !!! But I agree...full body 3 days a week is best for 90%

[@DasnarkyRemarky]

Great going guys. You guys are all absolutely killing it. Picking such excellent questions to answer and providing such great nuance and insight. Thank you so much to the entire mind pump team. Keep doing what you do guys.

[@richardmiddleton7770]

I think frequency can be more important than counting sets and reps depends on if you are wanting endurance, hypertrophy or strength. I think doing the amount of sets that allows you to do it again the next day would be optimal for everyone and then maybe do extra every couple of weeks and have a couple of days off or very light days afterwards.

[@BOBANDVEG]

I find tut to be just as important as sets reps and weight

[@deeannaburns912]

You need to wait 24-48 hours in between workouts for a body part, so the muscle tears can heal before you tear them again.

[@daviddandrea6491]

65 years old guy here. 6 sets/week/per body part not including crossover from other exercises separated into upper/lower/cardio repeat, off, every week and I can still walk, go upstairs, and otherwise function without too much disability. Too much more than that and I'm toast and basically nonfunctional in daily life.

[@anthonyjude4726]

Hope you are still at it!

[@vince_atrium]

Can’t stop watching your channel, guys. Consistent eye-opening info that makes soo much sense. Top notch content!

[@TheBongeSpob]

Perfect video clip I needed! Thanks yall!

[@Frenzy100]

Not rly just threw out random numbers 9-18, 3-6, 24. In summary, do what you want...

[@zaksims1981]

I always do split routines with 5 days Shoulders /back/arms with a bit of chest Legs Push Pull Legs Most of my muscles get 12/18 sets with 19/25 sets on my priority muscles to improve If I did 3 days a week full body I would suggest 4 sets per muscle each session do that for a few months then move to 5 and stick with 5 for a while But if you have muscles you want to improve more I would say 5/6 each season is perfect If I did 2 days full body I would do 6/8 sets per muscle but with some muscles getting more volume then others

[@robbieryan224]

So what will the optimal rep range be if your were training 9-18 sets per week per body part

[@RahulGautam-ks4gc]

10-12 to failure.

[@shanelayton362]

I wish you’d talk about sets per muscle rather than body part.

[@TrentCannon78]

Literally was thinking about this question today! Thanks guys!!

[@user-xc7gb8gj6r]

I do 2 sets to failure on each exercise, 3 x per week. Dips Bench press Rack pulls/dead lift Pull ups Bent over row Squat Shoulder press Chin ups Calf raise

[@nicestuff8755]

Also do more sets for larger body parts like (chest, back, legs)and less sets for smaller ones like (biceps, triceps, calves). Keep it up!

[@MrMooremelody]

I'm a bit confused. for something like a bench press, are shoulders included as a shoulder specific exercise, and triceps? like in many exercises there's multiple muscles used so what is included if we're going to calculate sets per week. If we don't know whats included, 9-18 sets is useless info.

[@Interlokutor_]

So... how many reps is a best amount for full body workout? As they were talking only about sets

[@gqa9419]

I was about to post the same comment. Title said sets and reps and all they talked about was sets. Smh

[@danielmillward9947]

Failing on at least 5 reps per set will give equal amount of muscle as going up to 30 reps per set

[@xwalker1494]

I’ve been waiting on this kind of info for a while now. Thanks. Content is always great!!

[@MrTraveller.]

Great information ℹ️ Thx 💪🏾

[@NSAKEY]

Excellent information. Thanks.

[@jc-id6vb]

when they say body part do they mean back as a whole or as in rhomboids is 1 lats is 2 etc ?

[@RahulGautam-ks4gc]

As a whole. Back, chest, shoulders, legs. Basically the sets of muscles you activate with bench press, deadlift, squat. Pullup/rows.

[@EdgeOfNowhere2024]

Science shows frequency doesn’t really matter per week as long as volume is the same . However it’s better to split the sets up . There is also crossover of muscle groups . Rows chins and dead’s will work the biceps . Bench press will work triceps and front delts .

[@GoGoober]

Exactly what I was looking for, why didn't I just come here first!?

[@johnmaguire3608]

What about the intensity and number of reps per set?

[@ramilurazmanov]

So useful. Thank you!

[@ericapelayo88]

Will 8 sets per week per body part work or am I wasting my time? I do upper/lower split so 4 days a week but should I switch to 3 sets per exercise 3 times a week to be in that 9 set range to see results? I just started so I really want to know if I’m just wasting my time with 8 sets a week and if I really need to bump it to 9? Thanks for any advice

[@ashamed51]

When you say body part, do you mean for example “chest”? Or is upper chest a different body part than mid chest

[@danielmillward9947]

Fuck no 😂 count it as the same muscle 💪

[@albienb6533]

3x5 for strength 3x7 for a pump/volume

[@O-beefie]

7 bro. 15 at increasing weight. Massive pump

[@MSordernature]

Really surprising just how much this question isn't well covered on YT.

[@joojotin]

Heyy, you got so much new subscribers recently, nice!

[@KnuckleHead1983]

What about if you’ve taken some time off like I have and gonna start back up? Should I just start with two sets and then increase volume when I feel like I am able to?

[@MindPumpShow]

Yes!

[@freestyleliving4145]

If I'm doing full body with bands how much rest time in between if full body

[@anthonyjude4726]

I do fully body workouts 3x a week. For each body part I do 2 exercises for 3 sets each but occassionally 3 exercises for chest, back, etc.. which would be 27 total sets weekly for those. Sometimes those extra sets feel too much so I try to listen to my body. I still wonder sometimes if this routine is right for me.

[@amanalki1]

What makes you wonder if the routine is right for you? Are you feeling burnt out or just feel your doing too much? How are your results from this? I only ask as i am looking to start training full body multiple times a week and am trying to piece together how best to do it

[@anthonyjude4726]

@@amanalki1 I've been working out for a couple of months and just want to ensure I am spending my time wisely by getting the most out of it. I do 3 sets of each of the following exercises (I switch up the exercises but these are my primary ones. I have minor back and knee issues so I do not deadlift, squat, etc... I know most people will say I should do those otherwise): BACK: (6 sets, 18 per week) -Lat Pulldown -Seated Row CHEST: (9sets, 27 per week) -Pec Flys -Incline Bench -Bench Press SHOULDERS: (6 sets, 18 per week) -Shoulder Press -Rear Delt Flys LEGS: -Leg Extensions -Seated Leg Curl -Leg Press BICEPS: (6 sets, 18 per week) -Curls -Reverse TRICEPS: (3 sets, 9 per week) -Triceps Overheard Extensions This is the base of my workout and I sometimes add additional isolation exercises. I was thinking of increasing the weight across the board and only doing 2 sets of each above exercise per workout, 3 times a week, but not sure if that would be adequate. I am a beginner and want to modify this as best I can for now until I switch to a 4 day push/pull routine down the line.

[@petebarge9860]

So for a full body split do we do chest one day biceps the next and so on?

[@johncruz9655]

Has anyone tried the Vince Gironda Full body 8x8 program? Maybe a video on it?

[@johncalla2151]

I could have sworn I remember reading a study (or meta-analysis of studies) that showed an almost linear progression between volume and LBM gains, with the upper limit of the study at something like 30-40 sets per week. Maybe I'm wrong and am mis-remembering things. But I'm pretty sure it wasn't a bell curve; it was more like a line with positive slope.

[@moarliekmirite]

Good call. They didn't specify hypertrophy vs Strength.

[@stevenschmidt12]

Yep spend your whole life in the gym for that extra 10% ,when your not competing in anything

[@MrKarolWlodarczyk]

Could sompne please list all body parts they have in mind?is it 9-18 for gluts and 9-18 for hams, or is it 9-18 for legs total?same goes for triceps, biceps, side delts, front delts etc. Thanks!

[@kartofun2016]

For body part as a whole, i believe

[@misfits12o]

So if I’m doing 5x5 3 day full body routine I should only be doing 1 leg workout per day? Or 1 set of squats, 1 set of deadlifts, 1 set of front squats etc.?

[@lando1546]

Similar question

[@TrevorSarms]

How do you know if your body can handle a certain amount of sets because I can do lots of sets but still not really get sore at all

[@Th1sUsernameIsNotTaken]

up the weight.

[@richardcheese9152]

@@Th1sUsernameIsNotTaken then you can do less sets... I mean you really aren't going to be getting sore if you lift consistently unless you're doing new exercises that hit parts of muscles you don't usually hit...

[@Th1sUsernameIsNotTaken]

@@richardcheese9152, sure, if you're just trying to maintain and not push limits.

[@tommyboyfitness]

I work out almost every day anywhere from one to three sets gets me to the 9+ total “don’t really think about that. I think the key is quality sets! In a full body protocol that is something most people don’t talk about if you’re doing one military press with a barbell standing for that day your mind is gonna be razor-sharp to get the most out of it and then maybe the next day you do two sets Whatever. I’m not the youngest guy on the block although you wouldn’t know if you looked at me. However the key to it all is nutrition and sleep too and not enough people were talking about that when he talk about full body workouts

[@johnmoser9731]

I walk at least 20,000 steps a day for my job. How many sets of squats should I be doing per week? I'm worried about injury.

[@brunoteixeira5703]

9 to 12 like it was Said in video. Do stiff too for posterior part of leg to protect your knees.

[@bismbk7456]

Hello sir 9 to 18 set like u said its important like in chest there's 3 parts upper... Middle... Lour... Then how can we train it?

[@brunoteixeira5703]

Hit each part per Session.

[@TheNeverposts]

you could doi the studies you're referencing

[@RT-bt5ql]

So no answer

[@Whiskydanger]

Maximum vs minimum recoverable volume is covered extensively by mike israetel.

[@nialahmad]

Great video

[@MindPumpShow]

Thanks!

[@friendlytimo7970]

Ok. 3 to 6 sets per bodypart. But if I do 3 sets bench press and then 3 sets of skull crushers, do you count that 3 or 6 sets for triceps for example?

[@yatimfitriantohidayat7119]

Yes. 6 set for tricep. For me

[@friendlytimo7970]

@@yatimfitriantohidayat7119 Thank you! So that confirms it for me I've been doing a tad too much with 3x10 of bench, overhead press and skullcrushers. That's like 18 sets a week

[@yatimfitriantohidayat7119]

And i only 6 set tricep isolation per week

[@demitritubito7458]

Idk, from my experience I used to do about 14-16 sets per week for my back. I was having decent gains for a while (also switching up exercise variations every few weeks). However, after a few years of training I now do a little over 30 sets a week on my back. My back strength and size has only gone up since. I'm also in a caloric defecit. Maybe I'm a freak 🤷. My sleep is good, nutrition consists of high protein, low carbs, moderate fat. I eat mostly lean proteins, a variety of vegetables, and healthy fats. I take vitamin D, a multi vitamin, ecdysterone, and drink plenty water. I've dropped 40 pounds in 6 months and all of my compound lifts are up. Doing more that 20 sets hasn't personally hurt my gains.

[@beaucarpenter4688]

I usually do 15 sets for chest 7 sets bench 4 sets dumbbell press 4 sets Flys. It was working in the beginning but now I'm losing gains!!! Annoying!!!

[@TK-jv1bx]

Someone please help me understand this. He said he does 6 sets per body part per day of training. That would be: 6 sets chest 6 sets shoulders 6 sets back 6 sets legs 6 sets arms 6 sets abs There’s no way that’s accurate.

[@brunoteixeira5703]

6 is maximum, maybe 3 or 4 for you.

[@BarakColovas]

Would each set be to failure?

[@martdubb]

What about the weight of the 9-18 sets? Does this need to be the most heavy you can ‘lift’ or like for example 80% of that?

[@NSAKEY]

If your goal is hypertrophy, then you would follow the ideal range for that. So, maybe 6 to 12 reps. Use a weight that allows you to perform that many maximum reps with proper form. If you can perform more than that with proper form, then it's too light. If you cannot perform that many reps with proper form, then it's too heavy.

[@moarliekmirite]

6-12 for hypertrophy, less for strength. Aim to lift to failure near the end of the workout, if you're doing their recommended 3 days/wk full body workout. If you're getting more rest, then lift to failure multiple times during workout.

[@NSAKEY]

@@moarliekmirite To add to your comment, 'form-failure' should be the goal of every set, else you may not be pushing your muscles far enough for 'maximum' growth.

[@RealMattKiefer]

Does the 9-18 sets include or exclude warm up sets? Are these strictly working set?

[@gabm9376]

Only working sets

[@arturotamayo5639]

Would upper chest, mid chest and lower chest be considered as their own body part or would they all be considered as the chest workout??

[@WillWinterss]

no

[@magicmarcell]

@@WillWinterss no what lol

[@Steve-ArfArf]

All chest

[@TypicallyUniqueOfficial]

I used to do 9 sets 2x a week for my chest (18 sets total) and I made progress but it wasn't predictable. I literally cut out flys at the end of my workout (2 sets per session and 4 sets for the week) and boom, just like that my gains started rolling in. Anything over that 14 sets per week mark and my progress gets halted.

[@danielmillward9947]

You'll find that happens to most natural lifters

[@mdmeridius8824]

I’m worried but 9-18 sets is really low for me, that would feel like a warm up (and before anyone says your intensity must be low, I train at a high intensity and high volume and still don’t burn out) I can do 20 sets quite happily 2 times a week

[@mdmeridius8824]

Yes i usually do but I don’t burn out, if I’m working out the next day it doesn’t affect my performance.

[@mdmeridius8824]

@tittlemouse92 I wouldn’t add volume, id see about getting someone to see if your form is right as that could be the reason you aren’t feeling the connection

[@topshelfbullys7889]

I always thought 3 sets of 10 for chest 3 different exercises and that’s one workout

[@FVilla2950]

They made no mention of reps.

[@kelly0433]

Handle a lot of load is crazy.

[@jamiefromalaska]

Okay I need it spelled out for me a little more lol - so if my goal is to build glutes for example, would I need to do 9-18 sets of med, 9-18 sets maximus and 9-18 sets of minimus work? Or how would I count the volume for example- legs only OR should I be counting hamstrings/glutes/quads all separately AND count the compound movements that target those muscles? I might be making things more complex than needed lol! Tia

[@UltimateHibz]

How would I measure and figure out what my optimum sets are ???

[@richardcheese9152]

Honestly takes a lot of time because you aren't going to be able to measure gains accurately in short time windows

[@gabm9376]

You can test it when you phase your program which rougthly you can do every 3-4 weeks. Dont switch the exercises as often but phase our your program and test the sets

[@nicestuff8755]

But how could you train 3 times a week the same body part if you need to rest 72 hrs (3 days) to fully recover. What daily routine would work? ( I could only see to do it twice a week)

[@tylervincent2559]

3 days quite a long time to recover. If it takes that long you're most likely training too hard.

[@nicestuff8755]

@@tylervincent2559 well it couldn’t be less than 48 hrs, right?

[@Ironlacka]

🤡

[@nicestuff8755]

@Ironlack Rs 😎

[@101kingsfan]

glad you made that last point about not 18 sets of squats lol

[@biggunzdinwayo3740]

👍💯

[@djtonypavia]

How many reps though per set?

[@JJ_Beats._.]

To momentarily muscle failure.

[@BlakeC341]

No such thing as a one-size-fits-all figure.

[@vaasibhat3028]

They aint sober bro

[@misfits12o]

9-18? I’m doin 5 sets of 3 workouts per body part, 3 days a weeks…that’s 45 sets a week😂 wtf

[@Inky1877]

100% I'm confused aswell he says 9 to 18 so is that 9 to 18 exercises of 3 sets per exercise or let's say I do 2 chest exercises with 3 sets each day for 3 days a week that's 18 sets .Sorry if I confused things even more 😂

[@misfits12o]

@@Inky1877 yea I can’t really get with this tbh. It’s probably great for maintaining muscle mass but not for building. I need to hit my chest a lot more than 18 sets a week to see strength and size improvement.

[@lisah3801]

thanks for not answering the question at all

[@ROCKOCTANE]

Yeah ,but you look just above average ,just lifting weights can do that. These people here haven't got above average results.

[@johnbeeler25]

I wonder what Dr Mike Israetel has to say about this? 🤔

[@BluBlu111]

When i overtrain i look like shit. Well maybe i just look like shit. genetics SMH bummer 😕 lol

[@ArrogantBaSStard]

Within the context of #sets per week, is this per exercise, or total? So in a full body routine, if I do OH press, lateral raises and rear delt raises in one workout and repeat that the next workout, or should I be doing one set for each exercise that workout? Or should I do OH press 5x5 one workout, then front and rear delt raises 3x5 the next workout? Thanks!