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Here is what that looks like in practice: Chest: 10 to 14 sets per week Back: 12 to 16 sets per week Shoulders: 10 to 14 sets per week Quads: 10 to 14 sets per week Hamstrings and Glutes: 10 to 14 sets per week Biceps: 8 to 12 sets per week Triceps: 8 to 12 sets per week Core: 8 to 12 sets per week Back gets a slightly higher set recommendation because it is the largest and most complex muscle group in the upper body and responds well to higher volume

However, results from Athauda et al

Known as the bodys master antioxidant, glutathione plays a critical role in neutralizing free radicals, supporting liver detoxification, and regulating melanin production

Small, frequent meals may be better tolerated than large meals and can help maintain stable blood glucose levels throughout the day