Muscle Gain Forum

Done with random workouts, want to write an actual program. I get lost on volume - how many exercises per muscle, how many sets per week? Looking for a simple framework a beginner-intermediate can't mess up.

Keep it simple. A solid starting point per muscle per week:

• ~10-16 hard sets for bigger muscles (back, quads, chest)
• ~8-12 sets for smaller (arms, delts, hamstrings, calves)
• 2-4 exercises per muscle is plenty - one or two compounds, one or two isolations
• Most sets in the 6-15 rep range, 1-2 reps from failure

Start at the lower end and add a set or two every couple weeks only if you're recovering.

Great framework. The mistake beginners make is starting at max volume. Start low, progress the weight first, and add volume only when progress stalls. You want room to grow into, not max out on day one.

That makes sense, I was about to program like 25 sets a muscle.

That's a recipe for being sore and under-recovered, not bigger. Less is more when you're starting.

Pick exercises you can progressively load and actually feel. One horizontal push, one vertical, one hinge, one squat pattern, one row, one vertical pull - that backbone covers most of the body before you even add isolations.

And don't change the program every week. Pick it, run it 8-12 weeks, add weight/reps each session you can, then reassess. Program hopping kills more progress than bad programs do.

How do I know when to add the volume vs add weight?

Add weight/reps as your default progression every week. Only add sets when the weight stops moving for a couple weeks despite good sleep and food. Load first, volume second.

Perfect, that's the clarity I needed. Starting at the low end and progressing load. Thanks everyone.