hi everyone my name is kay johnson and
i'm a my protein pt and today we're
going to talk about how to structure our
workouts
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so i often get asked how many sets
should i be doing per muscle group it
would be easy to say an exact number but
everybody is different and it depends on
your vision and goal for your body in
each training session each muscle group
should be trained between three to ten
sets depending on your workout structure
and your training age if you only have
chance to work out say twice a week
i would say maybe structure your
workouts with compound movements such as
deadlifts and squats so you can work
several muscle groups at once another
common mistake is over training if
you're hitting the gym daily and doing
too many sets for one muscle group but
you might not see the difference
sometimes you're walking to the gym and
you see people doing excessive sets on
one certain muscle group the majority of
the time this is an inefficient way of
training less is more this is due to
lack of acid building up in the muscle
your muscle can only take so much this
could have an unhealthy impact on your
muscles and joints and take you longer
to recover this could have a negative
impact on your motivation form and could
increase the risk of injury so how many
sets should we be doing per week per
muscle group i would recommend 5 to 30
reps for muscle building depending on
what type of training you are doing
hitting a muscle group with too many
sets per session can be a common mistake
because you can only grow muscle so much
per session and this could have an
unhealthy impact on your joints and
other soft tissues structures and take
longer for you to recover so the more
sets you do can have a negative side
effect on motivation make you overall
tired and can lead to poor form and of
course could potentially lead to injury
and you might not target the muscle
correctly there are two types of
training hypertrophy training which
increases muscle size or muscular
endurance training which is putting no
muscle under strain for a long period of
time you should be challenging yourself
to lift a heavier weight than you would
normally do what you should be looking
for is when you get to reps six seven
and eight it becomes a struggle then
this is the perfect weight for you
remember don't over lift because you
don't want to lose your full if your
form goes drop down to a lighter weight
i'd like to think if i can do one rep
with a good form that's a success and
then i can constantly achieve realistic
goals the way you would structure your
training all depends on how many times
and how long you can go each week then
you would try and hit every muscle group
at least once or twice within these
sessions even with a routine getting a
full week of workouts can be difficult
if you're low on time i would do two
full body sessions each week and hit
each muscle group in these sessions if
you are training three to five times a
week i would do around five to six
exercises in each workout depending if
you are super setting if you are super
setting exercises i would do around four
to five supersets with about eight to
ten exercises per session and i would
stick to a rep range of 12 to 15 for
each exercise so what do you think if
you have any questions stick them in the
comments section and remember to like
and subscribe to the my protein youtube
channel
you