WEBVTT

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hi everyone my name is kay johnson and

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i'm a my protein pt and today we're

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going to talk about how to structure our

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workouts

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[Music]

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so i often get asked how many sets

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should i be doing per muscle group it

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would be easy to say an exact number but

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everybody is different and it depends on

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your vision and goal for your body in

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each training session each muscle group

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should be trained between three to ten

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sets depending on your workout structure

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and your training age if you only have

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chance to work out say twice a week

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i would say maybe structure your

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workouts with compound movements such as

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deadlifts and squats so you can work

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several muscle groups at once another

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common mistake is over training if

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you're hitting the gym daily and doing

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too many sets for one muscle group but

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you might not see the difference

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sometimes you're walking to the gym and

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you see people doing excessive sets on

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one certain muscle group the majority of

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the time this is an inefficient way of

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training less is more this is due to

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lack of acid building up in the muscle

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your muscle can only take so much this

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could have an unhealthy impact on your

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muscles and joints and take you longer

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to recover this could have a negative

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impact on your motivation form and could

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increase the risk of injury so how many

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sets should we be doing per week per

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muscle group i would recommend 5 to 30

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reps for muscle building depending on

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what type of training you are doing

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hitting a muscle group with too many

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sets per session can be a common mistake

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because you can only grow muscle so much

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per session and this could have an

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unhealthy impact on your joints and

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other soft tissues structures and take

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longer for you to recover so the more

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sets you do can have a negative side

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effect on motivation make you overall

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tired and can lead to poor form and of

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course could potentially lead to injury

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and you might not target the muscle

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correctly there are two types of

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training hypertrophy training which

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increases muscle size or muscular

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endurance training which is putting no

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muscle under strain for a long period of

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time you should be challenging yourself

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to lift a heavier weight than you would

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normally do what you should be looking

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for is when you get to reps six seven

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and eight it becomes a struggle then

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this is the perfect weight for you

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remember don't over lift because you

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don't want to lose your full if your

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form goes drop down to a lighter weight

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i'd like to think if i can do one rep

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with a good form that's a success and

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then i can constantly achieve realistic

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goals the way you would structure your

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training all depends on how many times

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and how long you can go each week then

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you would try and hit every muscle group

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at least once or twice within these

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sessions even with a routine getting a

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full week of workouts can be difficult

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if you're low on time i would do two

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full body sessions each week and hit

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each muscle group in these sessions if

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you are training three to five times a

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week i would do around five to six

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exercises in each workout depending if

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you are super setting if you are super

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setting exercises i would do around four

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to five supersets with about eight to

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ten exercises per session and i would

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stick to a rep range of 12 to 15 for

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each exercise so what do you think if

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you have any questions stick them in the

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comments section and remember to like

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and subscribe to the my protein youtube

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channel

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you