Adherence
High-level natural bodybuilders optimize muscle hypertrophy during pre-contest preparation by performing approximately 8–17 direct weekly sets per muscle group, training each muscle group 2–3 times per week, and utilizing a primary repetition range of 6–10 reps performed to or near failure.
If you are a natural trainee aiming for muscle growth, aim for 8 to 17 hard sets per muscle group each week. Split these sets across 2 or 3 training sessions for that muscle (e.g., chest on Monday and Thursday). Use weights that allow you to complete your reps with only 0-4 reps left in the tank. This moderate volume is what elite natural competitors use to maximize muscle while managing recovery.
On average, athletes performed approximately 8–17 direct weekly sets per muscle group. The most frequently used repetition range was 6–10 repetitions... Training frequency per muscle group was typically greater than 1 and less than 3 sessions per muscle group per week... sets were typically performed to or near momentary failure
Why this rating
Cross-sectional survey data of a specific elite population; lacks controlled intervention proving causality.
Source
Training Practices Among Spanish Natural Elite Bodybuilders in the Pre-Contest Phase
Eneko Baz-Valle et al. · Sports · 2026
DOI 10.3390/sports14010020
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