**A good target for each body part for hypertrophy.** (or maybe do less!) ![[Pasted image 20251013193050.png]] *Pulled from Jeff Nippard video linked in sources.* ~13 sets for each [[Major Muscle Groups|Muscle Group]] per week is apparently a good recommendation by many people in the “science-based fitness” community. Beginners are slightly less than 13, intermediate are maybe slightly over 13. But also there is a [[Law of Diminishing Returns]] with reps. [[Pareto Principle]] applies here. You can do a lot with just a little bit of working out. You can maintain with a surprisingly small volume - just one or two good, hard-fought sets per week. This is ideally split out over two (to 4) workout sessions. So, 7 sets for shoulders on Tuesday, another 6 on Friday. **Note**: this is for **ideal** growth. It's not _necessary_ for muscle growth. I've seen recommendations that suggest this probably recommending a bit too much. It depends on how much you want to train. ## Or less! (Especially for maintenance) ![[Pasted image 20251013193144.png]] *ALSO pulled from Jeff Nippard video linked in sources* There's also some studies that suggest that fewer sets, **done with sufficient intensity**, are also enough to maintain (or possibly even continue to gain) muscle size & strength. > [!TIP] > Doing 1 set at sufficient intensity gets you most of the way there.... 2 sets may be all you need. And 3 is just covering your bases. It's seeming like the old "[[Workout - Stronglifts 5x5]]" plan is perhaps overkill on the number of sets. [[Huberman Labs|Huberman]] describes not doing more than 3 sets of pretty much any lift as part of his [[Huberman's Foundational Fitness Routine]]. **** # More ## Source - [How To Train Like A Minimalist (More Gains In Less Time)](https://youtu.be/xc4OtzAnVMI) - https://www.youtube.com/watch?v=DzjWEn2BS_k&t=475s - https://pca.st/episode/0755b121-a863-48e5-b5f0-f5b7a447d507 ## Related - [[Ideal Rest Time for Hypertrophy]] - [[Ideal Exercise Regiment]] - [[Minimalist Weightlifting Training]]