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How Many Sets and Reps to Build Muscle?

You’ve got to make sure you’re doing the right amount at the gym if you want to build muscle fast. It’s very easy to start weight lifting and not really have a plan, I made that mistake at the start and when you look back on it, what a waste of time that was. As soon as you start structuring your workouts you will notice improvements a whole lot more.

So if you’re after bigger muscles here’s how many sets and reps you need to do:

Adjust the heaviness of the weights so that you can do at most 6-10 reps in each set. In total you should aim to do around 15 sets in a 45-60 minute workout.

Have a break of around 1-2 minutes between each set.

If you find you have to keep lowering the heaviness of the weight for a lot of your sets, it means you’re not taking a long enough break between sets.

Make sure you don’t workout for over an hour, this is a massive mistake that people make. For example if you had planned to do 18 sets in your workout but it’s been an hour and you’ve only done 15 sets, don’t stay at the gym any longer. Just leave and go eat since this will encourage your body to build muscle much more.

The reason for this is that a horrible hormone known as cortisol increases in the body if you workout for more than an hour, this is a catabolic hormone meaning it will prevent muscle growth. Why on earth would you want to risk wasting your effort at the gym? If you want to optimise your workouts for faster muscle gains, just leave if it’s been an hour.