Adductors exercises.
2 exercises that put adductors first, and the weekly set targets Swole.fit uses to grow them.
How many sets a week for adductors?
Swole.fit plans 4 hard sets a week as the point where adductors starts to grow, 6 to 12 sets as the sweet spot for most lifters, and 16 as the most you can usually recover from. Indirect work from other lifts is enough to keep what you built. Sets where adductors only helps count as half a set.
Maintain0sets/wk
Growth from4sets/wk
Sweet spot6-12sets/wk
Recovery limit16sets/wk
Isolation adductors exercises
Single-joint moves. Less fatigue per set, so they fill the gap between growth and the recovery limit.
Programs that bring up adductors
Free splits from the Swole.fit library with extra focus here.
Let the app count your adductors sets.
Swole.fit tallies every set for adductors across the week, shows where you sit against these targets and adds volume as the cycle builds.