Skip to main content
Physical Fitness

Return to Question

Removed use of "heavier"/"lighter" to describe number of sets, as these terms usually refer to intensity. (The poster is doing bodyweight exercises, so definitely isn't talking about adjusting load.)
Source Link
edit approved Jul 24, 2018 at 13:03
David Scarlett
edit approved Jul 24, 2018 at 13:03
David Scarlett
  • 14.7k
  • 24
  • 50

One set 7days7 days/week vs 2 sets 3-4days4 days/week to optimize both strength and hypertrophy

For strength/hypertrophy, is there any evidence that better results are achieved by doing a lighterlower volume workout 7 days a week instead of a heavierhigher volume workout 3-4 days a week, or vice versa, assuming the total volume per week stays the same? InIn other words, given a fixed total volume per week, does it really matter how that volume is divided up between days?

Concretely, my current everyday morning routine is something like this: breakfast, 45 min walking briskly on the treadmill, followed immediately by one set of chin-ups to failure, followed immediately by one set of push-ups to failure, followed followedfollowed immediately by one set of body weight rows to failure, followed immediately by one set of dips to failure, followed by some leg raises and oblique sit ups. FollowedFollowed by second breakfast. 

I know I'm not overtraining because I don't feel any soreness and I'm making some progress in how many reps I can do (8 chins to 11 in 2 weeks). WhatWhat is the evidence as to whether it would be better for strength and/or hypertrophy to do two sets each 3-4 days per week instead? OrOr perhaps even 3-4 sets each 2 days a week?

One set 7days/week vs 2 sets 3-4days/week to optimize both strength and hypertrophy

For strength/hypertrophy, is there any evidence that better results are achieved by doing a lighter workout 7 days a week instead of a heavier workout 3-4 days a week, or vice versa, assuming the total volume per week stays the same? In other words, given a fixed total volume per week, does it really matter how that volume is divided up between days?

Concretely, my current everyday morning routine is something like this: breakfast, 45 min walking briskly on the treadmill, followed immediately by one set of chin-ups to failure, followed immediately by one set of push-ups to failure, followed followed immediately by one set of body weight rows to failure, followed immediately by one set of dips to failure, followed by some leg raises and oblique sit ups. Followed by second breakfast. I know I'm not overtraining because I don't feel any soreness and I'm making some progress in how many reps I can do (8 chins to 11 in 2 weeks). What is the evidence as to whether it would be better for strength and/or hypertrophy to do two sets each 3-4 days per week instead? Or perhaps even 3-4 sets each 2 days a week?

One set 7 days/week vs 2 sets 3-4 days/week to optimize both strength and hypertrophy

For strength/hypertrophy, is there any evidence that better results are achieved by doing a lower volume workout 7 days a week instead of a higher volume workout 3-4 days a week, or vice versa, assuming the total volume per week stays the same? In other words, given a fixed total volume per week, does it really matter how that volume is divided up between days?

Concretely, my current everyday morning routine is something like this: breakfast, 45 min walking briskly on the treadmill, followed immediately by one set of chin-ups to failure, followed immediately by one set of push-ups to failure, followed followed immediately by one set of body weight rows to failure, followed immediately by one set of dips to failure, followed by some leg raises and oblique sit ups. Followed by second breakfast. 

I know I'm not overtraining because I don't feel any soreness and I'm making some progress in how many reps I can do (8 chins to 11 in 2 weeks). What is the evidence as to whether it would be better for strength and/or hypertrophy to do two sets each 3-4 days per week instead? Or perhaps even 3-4 sets each 2 days a week?

Bumped by Community user
Bumped by Community user
Tweeted twitter.com/StackFitness/status/997153819514548230
Bumped by Community user
Source Link
Jonathan Ray
Jonathan Ray
  • 209
  • 2
  • 3

One set 7days/week vs 2 sets 3-4days/week to optimize both strength and hypertrophy

For strength/hypertrophy, is there any evidence that better results are achieved by doing a lighter workout 7 days a week instead of a heavier workout 3-4 days a week, or vice versa, assuming the total volume per week stays the same? In other words, given a fixed total volume per week, does it really matter how that volume is divided up between days?

Concretely, my current everyday morning routine is something like this: breakfast, 45 min walking briskly on the treadmill, followed immediately by one set of chin-ups to failure, followed immediately by one set of push-ups to failure, followed followed immediately by one set of body weight rows to failure, followed immediately by one set of dips to failure, followed by some leg raises and oblique sit ups. Followed by second breakfast. I know I'm not overtraining because I don't feel any soreness and I'm making some progress in how many reps I can do (8 chins to 11 in 2 weeks). What is the evidence as to whether it would be better for strength and/or hypertrophy to do two sets each 3-4 days per week instead? Or perhaps even 3-4 sets each 2 days a week?