Body Building Tip: Series you must do to increase volume

How many series you must do to increase volume? How many sets per muscle group should be done to increase the muscle mass? Determining the number of series you must perform is a bit complex because it depends on many factors such as: age, morphology, genetics, the exercise workout, rest, sleep, diet, supplementation, using forced and / or negative series, number of repetitions per set, and finally, if you are taking any chemicals.

It is often said that one must be very careful when building your muscles and avoid overtraining, as this stops the whole process of increasing muscle mass and in many cases, you end up with injuries. This is due to the signals that your body sends and tells you to stop.

With that being said, it must also be stated that if you do not let your body rest, you give no reasons for your muscles to grow. However, if you give enough time for your body to recover, you can achieve muscles growth.
This is a sample routine that can help you increase your volume. You can divide the body into two parts and train each muscle group twice a week.

For example:
Monday and Thursday: Chest, shoulders, triceps and abdomen.

Tuesday and Friday: Legs, back and biceps.

You should perform between 9 and 12 sets per muscle group. For large and small muscles group, you can perform 8 to 9 sets. This routine worked well half but had many disadvantages, such as not crushing every muscle group well, too many sets in train, and often leading to overtraining.

Then, you can go on and divide the body into three parts, like training 5 to 6 days per week. Training each part and performing 2 times between 12 and 16 sets per muscle group. This type of division is very well if it is to add definition, but when it comes to volume, it is not as effective, as it is too much work in the week and can also lead to overtraining.

The, we arrived at the most advanced system for building muscle mass, which involves training every muscle in one session, dividing the body into five parts and training each part once a week, but giving a very strong stimulus while allowing muscle recovery as well.

For example:
Monday: back

Tuesday: Chest

Wednesday: arms

Thursday: legs

Friday: shoulders.

This is the best routine for muscle growth.

Sample volume routine

Here, we will determine the total number of series to increase muscle mass. You have to work with loads between 65 and 85% of your maximum weight for one repetition. If you cannot move with 65%, you can perform a least 6 or 7 repetitions before stopping.

Thus the number of sets per muscle group will be:
- Large muscle group: 16 to 20 series
- Small muscle group: 12 to 16 series

Lastly, diet is a very important point for muscle growth, since it provides all the nutrients needed for repair and compensation of muscle fibers.