The Role of Repetitions and Sets
When it comes to building muscle, the number of repetitions and sets you do plays a critical role. In fact, it can often be more important than the actual exercises you perform.
Assuming you’re doing push-ups with proper form, the optimal number of repetitions per set to build muscle is between 8-12. This is also known as the hypertrophy range, which refers to the set range that is optimal for muscle growth.
The Benefits of High Repetition Sets
- Higher repetition sets put greater stress on the muscles, leading to an increase in muscle hypertrophy.
- Increased blood flow and oxygenation of the target muscle, leading to a greater pump and greater potential for muscle growth.
- Higher repetition sets can also lead to an increase in endurance capacity, which can be beneficial for athletic performance.
The Role of Sets
Sets refer to the number of times you perform a particular exercise. For push-ups, it’s important to focus on performing multiple sets in order to induce muscle hypertrophy. A single set of 8-12 repetitions per week won’t cut it.
The optimal number of sets you should perform per muscle group is 3-5. This is based on current research that indicates this range is optimal for muscle growth.
The Benefits of Multiple Sets
Performing multiple sets has been shown to be more effective for building muscle compared to a single set. Some of the key benefits of multiple sets include:
| BENEFIT | EXPLANATION |
|---|---|
| Increased Muscle Damage | Multiple sets create more muscle damage and thus promote greater muscle hypertrophy. |
| Better Recovery | Muscles need time to recover in between sets—doing multiple sets breaks up the exercise into more manageable chunks, allowing for better recovery in between. |
| More Total Work Volume | Multiple sets allow you to perform more reps overall, leading to greater total work volume—this can be a key determinant for muscle growth. |