My training is pretty low volume, while my frequency is fairly high (hitting each muscle group 2-ish times per week, training 4-5 days per week depending on whether I'm in an upper/lower phase or a PPL block).

Sometimes people question whether 2-3 sets per exercise, and 4-5 exercises per session is "enough."

The short answer is: yes, for me it is plenty enough. And I believe if others train with appropriate focus and intensity it is also enough.

The higher the quality of each rep and each set is, the fewer sets and exercises you need.

I often gauge how effectively someone trains by asking how many sets it takes them to get a pump.

I'm able to get a pump in 1-2 sets easily on every exercise.

How?

I train fairly close to failure most of the time and I use specific exercises and rep ranges that allow ME to FEEL the muscle working maximally. The best exercises – and even rep ranges – may differ between 2 people. But, if you find the right exercises for you and you train hard, you should have a skin-splitting pump after 2 sets. If you choose to do 3 sets you should be plenty cooked and pumped, and – most of the time – stopping at 2 or 3 sets for an exercise allows your to flip the switch to promote growth while also allowing your body energy to start the recovery process.

When I do an exercise for 5 sets, for example, I find I get no further benefit beyond the first 2 or 3 sets. The fatigue increases but the quality of my sets decreases. I don't get any more of a pump than I would get from 2 or 3 sets and my performance drops off dramatically.

People think the more experience you gather in the gym, the more volume (via sets) is needed. But, in my experience, the opposite is true.

Newer lifters aren't strong enough and don't have a well developed mind-muscle connection. Therefore, it takes them MORE work, to feel the muscles working, and eventually create a stimulus. Basically, new lifters do a bunch of junk volume just because it takes a lot more work to get the same stimulus.

Focus on making each set count, so you don't have to do some many tedious sets. This will also decrease the time you spend in the gym.

More gains in less time sounds like a good trade-off to me. But you must make sure your intensity is high and your focus is immaculate. Otherwise low volume will be sub-optimal. You've got to focus and keep tension on the muscles. Don't just move the weight from point A to point B. Control the weight via the targeted muscle for every millimeter of the movement.

If you do these things, you'll have no need – and potentially very little ability – to do more than 3 sets per exercise.

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