Weight lifting-how many sets should you do for each group of muscles?

It is important that during one week you exercise every muscle at least once. Muscle groups take at least two days to recover, so this amount of time at least should be left before attempting to exercise the same muscle group again.

An appropriate diet is needed to compliment weight lifting to see results- aim to eat six small meals as opposed to three larger ones that contain a small amount of protein in each. Eating patterns like this, combined with intense training promote the growth of stronger muscles. Protein is found in many foods including meats, fish, nuts, eggs, grain, cheese, milk etc.

For each group of muscles a set of three different exercises is a good idea. For example you could do legs: leg press, leg curl, leg extension. For chest: chest press, pectoral press, incline flies. Then for each set of exercises if you do 3 sets of 15 repetitions with a 30 second rest in between. Aim to maintain the same weight throughout.

A good way to split the exercise would be into: legs and abs; back and shoulders; chest and arms. Do each group of 2 on a separate day. Do not forget your cardio as well. Some prefer to do it on a separate day; other people will combine it during their weights workout. There isn’t a right or wrong way-it’s whatever suits your workout habits better.

And at the end of a workout recovery drinks that contain protein are very good. They feed muscles very quickly and help rebuilding them. Taken after every workout, this ultimately helps in the repair and growing stronger of muscles.