are 3 or 4 sets better?

3 Vs 4 Sets: Which Is Better For Muscle Hypertrophy?

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Struggling to decide if 3 sets are enough? Worried that 4 sets may be too much? Then this is the post for you! Because today, I’ll be discussing if 3 or 4 sets are better for building muscle.

In general, 3 sets and 4 sets are as good as each other for promoting muscle hypertrophy. 3 sets are better suited for high training frequencies. Conversely, 4 sets are better suited for low training frequencies. Efficient hypertrophy requires a total of 10-20 sets per muscle per week.

I too struggled with this dilemma when I first started training.

I didn’t want to undertrain, nor did I want to overtrain!

So which is best?!

Allow me to share my research and experience.

I used 3 sets at a high training frequency to gain 35 pounds of muscle
I gained 35 pounds of muscle by doing 3 sets per muscle per workout at high training frequencies!

Are 3 Or 4 Sets Better To Build Muscle?

A commonly asked question- are 3 or 4 sets better for building muscle?

The truth is they are equally effective, and most people overthink the details.

I will now explain why 3 and 4 sets can be equally effective at inducing muscle hypertrophy (growth).

What Is Hypertrophy?

Muscular hypertrophy is the process by which your muscles grow larger.

Hypertrophy is driven by resistance training, which breaks down your muscle fibers and these are subsequently repaired.

When resistance training occurs regularly, your muscle fibers are repeatedly broken down and rebuilt. And this causes the fibers to become larger and more numerous.

myofibrillar and sarcoplasmic hypertrophy can be induced by 3 and 4 sets

Furthermore, there are two types of hypertrophy:

  • Myofibrillar- the myofibrils (contractile components of muscle) increase to make the muscle stronger and larger.
  • Sarcoplasmic hypertrophy- the sarcoplasm (energy-providing fluid surrounding muscle cells) increases to make the muscle larger but not necessarily much stronger.

As you will see later, 3 and 4 sets are both able to drive myofibrillar and sarcoplasmic hypertrophy.

Training Volume Drives Muscular Hypertrophy.

Hypertrophy requires you to resistance train on a regular basis.

For this to happen, you need to follow an effective training program.

relationship between weight, sets, and training volume

The fundamental components of a training program are:

  • Reps (repetitions)- are the single movement for an exercise, usually composed of an upward and downward phase. An example is squatting a barbell up and lowering it down again for one repetition.
  • Sets- are a group of reps performed without a break. The moment you begin to rest, you have completed a set.
  • Weight- is how much weight you are lifting for each repetition. It’s also referred to as exercise intensity because a heavier weight usually requires a higher contractile intensity from your muscle.
  • Training days- are the number of workouts you perform for a given muscle in a week.

Together, these components make up your total training volume (reps x sets x weight x training days). It’s a way to define the total amount of work you perform in a week.

When comparing 3 and 4 sets, and asking which is better, you need to understand that both can produce the same training volume (I’ll explain in detail below).

As such, 3 sets can be just as effective as 4 sets.

And 4 sets can be just as good as 3 sets.

Check out my other article to find out how you can even reduce to 2 sets to build muscle!

Hypertrophy Follows A Dose-Response Pattern.

Hypertrophy is dose-responsive.

In other words- the more work you put in, the more your muscles will grow….up to a point.

Let me explain.

dose response effect for 3 and 4 sets per training session
Krieger et Al. 2010.

This 2010 meta-review showed that performing 1 set per muscle group per exercise, induced the smallest amount of hypertrophy.

Moreover, doing 2-3 sets also increased hypertrophy by around 42% more than doing 1 set.

Finally, doing 4-6 sets further increased hypertrophy by around 30% more than doing 2-3 sets.

So the more sets the better right?

Not quite. And here’s why.

Findings suggest performing >5 sets per exercise does not promote greater gains in muscle strength and hypertrophy.

Hackett et al. 2018

Another 2018 study showed that performing anything more than 5 sets per muscle group per workout did not return added benefits.

In other words, anything above 5 sets becomes redundant (commonly called “wasted sets”).

How Much Training Volume Do You Really Need? (Science Explained)

The take-home message from these two studies is to stay within the optimal 2-5 set range.

And it just happens to be that 3-4 sets are right in the middle of this range!

Check out my other article to find out the ideal workout duration!

3 Sets Are Enough For Hypertrophy.

Many beginners question if 3 sets are enough to build muscle. And here’s the answer:

In general, 3 sets per muscle group per workout is enough to build muscle. However, it is recommended to choose a rep-range and weight-load that is conducive to hypertrophy. This is generally accepted to be 8-12 reps per set at 70-80% of maximal lifting capacity.

The effectiveness of working at 3 sets has been shown in this 2019 meta review.

Here, numerous studies have consistently shown that performing 3 sets is enough to drive hypertrophy.

3 to 4 sets are the ideal number of sets per workout

In fact, 3 sets lie right in the interquartile range for the ideal number of sets for hypertrophy.

And if you don’t know what that means….3 sets are ideal for muscle growth!

However, you must make sure you’re lifting a weight that is at least 60% of your 1-rep max.

Note: 1 rep max is the maximum amount of weight you can lift for an exercise for 1 repetition.

4 Sets Are Also Ideal For Hypertrophy.

Beginners also often question if 4 sets are too much for optimal muscle building. And here’s the answer:

In general, 4 sets per muscle group per workout is not too much for optimal muscle-building. 4 sets are considered to be in the upper range for the ideal number of sets to build muscle. But it is not recommended to exceed more than 5 sets.

This has been shown in a 2015 study.

Here, the dose-response relationship was again shown, where more sets = more growth.

Additionally, 4 sets also lie in interquartile range for the ideal number of sets for hypertrophy (just like with 3 sets)

Furthermore, 4 sets are also below the threshold for wasted sets (explained previously)

Take home message? 4 sets are not too much!

Work Within 3 And 4 Sets.

As you can now see, 3 sets and 4 sets both lie in the sweet spot for hypertrophy.

So instead of comparing 3 vs 4 sets, and arguing about which is better, you should shift your mindset into realizing that both can be just as good as each other.

Both lie in the ideal range of sets which are neither too much (wasted sets) nor too little (not enough for hypertrophy).

So as long as you are working in the 3 to 4 set range, you’re in a good place!

That being said, it’s also important to reach a certain number of sets per muscle group per week. And you shouldn’t go over or under this target.

This is where it becomes important to choose between 3 or 4 sets.

This is what I’ll explore next.

Go to my other article for a 50lb dumbbell workout that uses 4 sets!

Choosing The Right Number Of Sets.

Here’s how you should choose whether to do 3 or 4 sets per workout.

How Many Sets Should You Do To Build Muscle?

First, let’s discuss how many sets you need for hypertrophy.

In general, it is recommended to complete 10-20 sets per muscle group per week.

work each muscle group with 10-20 sets per week

If you assume 6 major muscle groups (chest, shoulders, arms, back, abdominals, and legs), then that equates to 60 to 120 total weekly sets of compound exercises.

You can also supplement with extra isolation exercises.

If you perform less than 60 total sets, then you run the risk of not satisfying the training volume required for whole-body hypertrophy.

On the other hand, if you do more than 120 total sets, you risk overtraining and/or wasting sets. Neither of which are beneficial to grow muscle.

But this is a wide range. So let’s narrow it down a bit more.

The Optimal Number Of Sets.

The optimal number of sets will vary from person to person. And it’s heavily influenced by your current training level.

beginners should do 10-15 sets per muscle per week, whereas experienced trainees should do 12-20 sets per week

For beginners, I would recommend you to complete 10-15 sets per muscle group per week.

After 6 months of training, you can then increase to 12-20 sets per muscle group per week.

This way, you allow your muscles to adapt to the increasing workload.

This is important because the difference between 10 sets per week and 20 sets per week is significant. And you want to increase your sets as your muscles become stronger.

Put it this way- you wouldn’t run a full marathon before running a half marathon first right?

Check out my other article for training and diet tips for skinny guys to build muscle!

Training Frequency Dictates How Many Sets You Should Do.

Your ultimate goal is to reach your target number of weekly sets per muscle (whether that be 10, 11, 12, 15, or whatever).

Your training frequency (number of workouts each week) will in turn affect how many sets you perform for each workout.

training frequency relationship between number of training days, sets per workout, and total weekly sets.

If you train a muscle more often, then you’ll want to perform fewer sets per workout.

The opposite is also true.

If you train a muscle less frequently, then you’ll want to do more sets per workout.

As an example- a beginner who wants to reach 12 sets per week could:

  • Do 3 sets per workout for 4 workouts.

Or…

  • Do 4 sets per workout for 3 workouts.

Both would equate to 12 sets.

The name of the game is to optimize your sets around your training days. And this is called equating training volume.

Check out my other article to find out the ideal number of training days!

How Many Sets Are Too Many?

Taking all this together, now you know how many sets becomes too much:

For the average person, 5 sets per muscle group per workout is too much. Additionally, performing 20 sets per muscle group per week is also too much. Exceeding these recommendations increases the likelihood of overtraining and wasted time on redundant sets.

My general advice would be to stay within 3 to 4 sets per muscle group per workout.

But if you really want to push towards 5 sets, then first start with 3 sets and work your way towards 5.

After you’ve reached a level where 5 sets per muscle group per workout becomes easy, you should then begin increasing weight and going back to 3 sets again.

But never exceed more than 5 sets per workout.

You can also check out my other article to learn how to tell if you’re lifting too much or too little weight.

Choosing The Right Number Of Reps.

Next, I’ll explain how many reps you should be doing per set.

Goal-Based Rep Ranges.

The number of reps you perform (rep-range) should be goal-based.

In other words, you should choose your reps based on your training goal:

Training GoalSetsRepsRest Between SetsWeight
Hypertrophy3 to 56 to 1530 to 90 seconds70 to 80% of 1RM
Strength3 to 53 to 62 to 5 minutes80 to 90% of 1RM
Power3 to 51 to 22 to 5 minutes90 to 100% of 1RM
Endurance3 to 415+30 to 60 seconds40 to 60% of 1RM

Firstly, the classic rep-range for hypertrophy is 8-12 reps per set. But modern standards have begun to shift towards a much wider 6-15 reps.

Working in this rep-range will yield a balance of myofibrillar and sarcoplasmic hypertrophy.

This means your muscles will become both stronger and bigger.

Secondly, you could also choose to work in the range of 3-6 reps.

This is more conducive to myofibrillar hypertrophy and strength gains, but your muscles can also experience some sarcoplasmic hypertrophy.

Finally, your other option is to work in the 15+ rep-range. This is mostly for endurance training.

Although endurance training can induce sarcoplasmic hypertrophy in absolute beginners, the effects on muscle growth are incomparable to working in the hypertrophy training range.

If you want to work out at home, check out my other article to choose the perfect dumbbell weight!

The Best Rep-Range For Muscle Growth.

As I mentioned above, the ideal rep-range for hypertrophy is 6-15 reps.

But this is quite a wide spectrum.

Let’s get a bit more specific.

cycle between 6, 8, 12, and 15 reps per set to keep muscles adapting

By far, the favorite hypertrophy rep-range for most people is 8-12 reps.

This rep-range offers a good balance between:

  • Shifting heavy weights.
  • Maintaining time-under-tension (TUT).
  • High training volume.

Combined, these 3 parameters drive muscle growth.

However, this 2015 study also showed that low rep-ranges of 3-5 reps per set can actually be better for hypertrophy, compared to 8-12 reps.

But it’s worth noting that this study was conducted on trained athletes.

All in all, I would advise beginners to intermediates to focus on the 8-12 rep-range.

But you can also occasionally switch to 6 reps or 15 reps.

This way, you are constantly presenting the muscle with a new stimulus.

Rather than obsessing about your rep-range, you should instead concentrate on getting stronger with time.

This is called progressive overload, and it’s the most important factor in driving sustained muscle growth!

Check out my other article to find out which muscles are easiest to develop!

How Many Reps Are Too Many?

Taking all this together, now you know how many reps becomes too much:

In general, performing more than 15 reps per set is too much for hypertrophy. Additionally, it is recommended to perform no less than 25 reps, and no more than 50 reps, per muscle group per workout. Following these recommendations will ensure adherence to the hypertrophy range.

Ideal number of reps per muscle group per workout

How you reach the ideal rep range is up to you.

For example, you could do 4 sets of 8 reps for a total of 32 reps.

Alternatively, you could also do 3 sets of 15 reps for a total of 45 reps.

Either way, you are still within the recommended range of 25 to 50 reps.

Again, as long as you are getting stronger with time, you’ll also be getting bigger!

Go to my other article to find out how to build muscle with 3 sets of 15 reps!

Set-Rep Combinations And What They Are Good For.

Let’s recap the best set and rep ranges to build muscle:

  • 3-4 sets per muscle group per workout.
  • 10-20 total sets per muscle group per week
  • 6-15 reps per set.
  • 25-50 total reps per workout.

If you stay within this range, and you are eating a caloric surplus with and high-protein intake, then you will get stronger and bigger.

Check out my other article to learn how to lean bulk!

The most important point is to work your muscle to fatigue.

Combined, this gives you the fundamental foundation to build muscle.

The minutia regarding the exact number of reps and sets is insignificant for beginners.

If you’re an advanced bodybuilder, then yes you will want to optimize as much as possible.

But for the average Joe, just worry about staying within the above ranges.

If you’re really keen to optimize your training, here’s how each rep-range can help you reach your goals:

SetsRepsGood For:
35 to 6Myofibrillar Hypertrophy
37 to 12Myofibrillar and Sarcoplasmic Hypertrophy.
313 to 15Sarcoplasmic Hypertrophy
315+Endurance
45 to 6Myofibrillar Hypertrophy
47 to 12Myofibrillar and Sarcoplasmic Hypertrophy.
413 to 15Sarcoplasmic Hypertrophy
415+Endurance
Effects of different set-rep combinations.

3 to 4 Sets of 5 to 6 Reps.

Doing 3 to 4 sets of 5 to 6 reps is ideal for myofibrillar hypertrophy.

This can help you build muscle through 2 mechanisms:

  • Direct myofribrillar hypertrophy- as your muscle fibers grow larger, your muscles will gain strength and become grow bigger.
  • Overcoming strength plateaus- this allows you to lift heavier weights and induce more myofibrillar hypertrophy to grow bigger.

This approach is best used for large compound exercises such as the bench, squat, deadlift, row, and overhead press (including their variations).

These exercises often engage the largest muscles in your body and thus allow you to capitalize on strength gains.

Beginners can do strength training at home by buying an affordable setup from Amazon.

Barbell squats are a classic strength exercise- be wary of cheap barbells that don’t provide enough weight and deteriorate rapidly!

I’ve tested this CAP Olympic barbell (you can see the review here) and it’s very durable. It goes well with the Balance From cast iron plates, Bang Tong rack.

Check out my other article to find out if you should do compound or isolation lifts first!

3 to 4 Sets of 7 to 12 Reps.

Doing 3 to 4 sets of 7 to 12 reps strikes a good balance between myofibrillar and sarcoplasmic hypertrophy.

As such, this is the recommended rep-range for the majority of people to lift in for the majority of the time.

That being said, bear in mind that your muscles don’t know how many reps you’re dealing them. They only react to the stimulus.

Therefore it’s recommended to vary your program regularly to challenge the muscles in different ways.

This commonly involves alternating between low and high reps with heavy and light reps.

Both forms of training offer a different kind of hypertrophy stimulus.

Heavier weights provide a greater mechanical tension, whereas lighter weights provide a longer time-under-tension.

Adjustable dumbbells work great for this style of varied training.

I currently use and recommend the Powerblock Elites (you can see the full specs here). They’re fully adjustable. They start at 2.5lbs per dumbbell and go all the way up to 90lbs per dumbbell (with the addon kits which are purchased separately)

The lighter settings are perfect for doing 12 reps of isolation lifts like the bicep curl, whilst the heavier settings are great for low-rep heavy compound lifts like the bench press.

You’ll need a bench to do the bench press.

I use the Flybird adjustable bench (you can see the customer reviews here).

It’s cheap, has a weight capacity of 700lbs, and can also be folded after your workout.

You can check out my other article for 14 of the best dumbbell bodybuilding exercises!

3 to 4 Sets of 13 to 15 Reps.

Doing 3 to 4 sets of 13 to 15 reps is ideal to promote sarcoplasmic hypertrophy.

Since there’s an inverse rep-weight relationship (higher reps = lower weight), this kind of training allows you to put the muscle under a longer duration of tension.

This is a great way to shock your muscle and force it to adapt.

Additionally, the sarcoplasm is responsible for providing your muscle fibres with energy. And this makes high-rep training beneficial for improving your muscular endurance whilst also promoting hypertrophy at the same time.

This approach is most beneficial for smaller isolation exercises such as the bicep curl, flyes, lateral raise, and tricep extensions.

These exercises target the smaller muscle groups, and these often require lower weights to achieve maximal contraction.

You can do this type of training with the Powerblock Elites. The Elites can also be used to do heavy lifting in the 3 to 4 set and 7 to 12 rep range.

Check out my other article to find out if you should perform light or heavy lifting first!

3 to 4 Sets of 15+ Reps.

Doing 3 to 4 sets of 15+ reps is mostly good for lighter weights and endurance training.

As such, you should generally avoid doing anything over 15 reps per set.

However, there’s an exception.

Some bodybuilders and powerlifters advocate doing 15+ reps per set with heavy weights.

In this manner, you would push your muscle to failure and use rest-pauses where necessary.

Rest-pauses involve stopping at the point of failure, taking a few seconds rest, then powering through to your desired rep-count.

This essentially turns your set into a series of mini-sets.

If you’re feeling adventurous, you can give this a go.

But it’s generally unnecessary for most people. Stick to the above rep-ranges instead!

The Combination Approach.

As I mentioned above, your muscles only react to the stimulus. It doesn’t know how many reps and sets you are making it perform.

Furthermore, it’s good to present the muscle with different stimuli to keep them second-guessing.

This forces your muscles to adapt each time. And this drives growth.

The best way to do this is through a combination approach.

combination training cycles between 6, 10, and 15 reps in a week

This can be done in numerous ways.

For example, you could hit each muscle group with 3 workouts per week.

But on each workout, you’ll perform different rep ranges:

  • First workout – 3 sets of 6 reps at 85% of 1RM.
  • Second workout- 4 sets of 10 reps at 75% of 1RM.
  • Third workout- 4 sets of 15 reps at 60% of 1RM.

By mixing up your training in this way, you will get the best of all worlds- strength, size, and endurance!

The easiest way to do this at home is to either get a barbell like the CAP Olympic barbell with a selection of weight plates or use a fully adjustable dumbbell like the Powerblock Elite.

Choosing The Right Weight.

Doing different rep-ranges all the time can become confusing.

You’ll need to adjust your weight for each rep-range.

To make your life easier, you can follow my strength curve:

rep-weight relationship curve

It’s a visual representation of Bill Geiger’s rep-weight relationship.

To determine how much weight you should be lifting, simply identify your rep-range and the line will establish your recommended weight as a % of your 1RM.

If you don’t know your 1RM , no worries.

You can use Strength Level’s strength standards to estimate your 1RM for each exercise.

If you plan on using dumbbells to build muscle, you may be interested in my other article to find out the ideal dumbbell weight to gain muscle.

Conclusion

Today I’ve discussed whether 3 or 4 sets are better to build muscle.

Both are equally well-suited for promoting hypertrophy.

Whether you decide to go with 3 sets or 4 sets will largely be influenced by the number of workouts you schedule for the muscle.

If a muscle is worked more frequently during the week, then it makes sense to do 3 sets per workout.

Conversely, if you work a muscle less frequently, then it makes sense to do 4 sets per workout.

The more important point to make is to optimize your overall training volume (reps, sets, and weight).

You should aim to work each muscle with 10-20 sets per week, and do no more than 15 reps per set, at intensities of 60-90% of your 1 rep max.

How you reach this weekly training volume is flexible and entirely up to you!

Do you prefer to do 3 or 4 sets?

Let me know in the comments!

You may also be interested in the downloadable Kalibre Blueprint PDF which details exactly how I gained 40lbs of lean muscle (it’s 100% free!). It details the exact exercises and nutrition I used to go from skinny to ripped!

Thanks for reading guys!

Peace Out,

Kal

(Biochemistry BSc, Biomedical Sciences MSc, Ex-Skinny Guy)

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