Let’s take an example: you’ve been going to the gym three times a week for years, but now your life only lets you make it twice a week. You’re used to training legs three times a week with variations of squats and lunges on a 3 x 10 scheme — that’s nine working sets for the same muscle group per week.
What’s a suitable weekly training volume in this new situation? You’ll want to do your leg work with roughly the same number of working sets so your weekly volume stays close to what it was training three times a week. One option could be: back squats 4–5 x 10 and lunges 4–5 x 10, which keeps the number of working sets similar to before. In terms of total weekly volume, you can reach roughly the same amount of working sets as with three sessions per week.
I’ve noticed many people get stuck in a monotonous routine, always using the same set-and-rep scheme. Muscles grow and adapt best when you change your training periodically. Swap movements for other exercises that target the same muscle group, and vary variables like sets and reps. 3 x 10 is probably the most common set format in gyms, but it’s not the only — or always the smartest — option.
What’s the minimum number of working sets per week needed to make progress?
Researcher Simon Walker wrote in Helsingin Sanomat that, to many people’s surprise, two workouts a week can be enough for progress — and at least for maintaining strength. Studies suggest you need roughly ten working sets per muscle group each week to improve. That usually means training a muscle group twice a week and doing 4–5 working sets each session. Your goals should be matched to your starting point, and you need to answer the question: “what do you want to achieve with your training?”
It’s worth noting that training twice a week is enough to reach a certain level or rate of progress. If you can train 3–4 times a week, you can speed up your development. When you train more than twice weekly, you also need to start planning exercise periodization and adding different variations to your program.
That means adjusting the relationship between working sets, reps and load sensibly. Looking at training over the course of the year, it makes sense to periodize the focus areas — for example, general strength, maximal strength and muscle growth — into 2–4 month blocks. This gives your training purpose and variety, which helps you progress best.
Get in touch
If you have questions about leg workouts or any other training-related matter, book an appointment at my clinic via this link. You can read more about my coaching options on my website; visit them here.
If you’re especially interested in strength coaching, you can also consult my colleague Patrick Nyström, an osteopath and strength coach — check out his services here.
My clinic and the R5 gym are located in Metsälä, Helsinki, just near Käpylä station.
Thanks for reading my blog 🙂
Cheers, Jerry
