The ideal range for total weekly sets per muscle group for program design is 10 to 20 sets.

“you know you have a range to get to if you were anywhere between 10 to 25 working sets you know you're fine”

“the total number of sets per week is a strong driving force of program design and selection that ideally you're performing 10 to 20 and probably more like 15 to 20 sets per week”

“you know you have a range to get to if you were anywhere between 10 to 25 working sets you know you're fine so if you count it or don't count it it's just going to change the difference between whether you did 17 working sets or 23 and either way you're fine”

“sets per muscle group per week that's five working sets per day per muscle group so if you did one exercise for that day let's say you did squats you did five sets you did that three days a week you're done there's your 15”

“now if you're very well trained you probably want to even push more towards like 25 and in fact um past that there's just not a lot of research so the optimal number may be 30 we don't we don't really know it's just hard to get that much work in um it may actually even be detrimental and here we're referring to Natural athletes that is people who for whatever reason either because they're not taking any prescription drugs or maybe if they are whose levels of steroid hormones mainly the andrens like testosterone Etc do not exceed the normal reference range values either because that's what they are naturally or that's what they're replacing through pharmacology whereas when we think of technically someone could be taking exogenous hormones to replace a deficiency and then they're still in normal range okay but I just want to um clarify because you work with athletes a number of different sports where drugs are and are not tolerated Etc and the general population that what we are talking about here is for the general population not for steroid using athletes correct okay yeah great so um so 10 was sort of that like absolute minimum number to maintain which is actually pretty cool if you think about it this way”

“Volume-wise, the more recent meta analyses are going to say that you're probably looking at around 10 working sets per muscle group per week seems to be kind of the minimum threshold that you're going to want to hit. So, if you did three sets of 10 at your shoulders on Monday, three sets of 10 shoulders Wednesday and three on Friday, that's nine working sets. The problem is 10 is kind of the minimum. You probably want to look for more like 15 to 20 and in fact well trained folks 20 25 that becomes very challenging in one workout.”

“between 10 and 20 sets per week is fine”

“roughly 14 sets per week per muscle group is and um that gets into that territory of a very robust signal of growth to the muscle it's not the highest signal of growth if you decided not to train your legs very hard or your back very hard and the amount of systemic fatigue that's imparted to you week by week is much lower because fatigue isn't just local it spills over into everything else you could push your arms shoulders and chest not to 14 or 15 or 20 sets per week but in many cases 25 30 35 sets per week and experience very meaningful growth enhancements that you would never have seen only ever training those 15 sets a week”