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Choosing the Right Sets and Reps

 

How to Structure Your Training Plan

Selecting the correct number of sets and reps is essential for effective strength training. StrengthLab360 helps you tailor your training based on scientific principles.

Recommended Training Volume

  • Beginners: 10 sets per muscle group per week.

  • Advanced lifters: Up to 20 sets per muscle group per week.

  • Science-backed approach: Studies suggest 10 to 30 sets per week may be beneficial.

  • Per workout session: Aim for 4 to 6 sets per muscle group.

Choosing the Right Rep Range

  • The hypertrophy range (muscle growth) is typically 5 to 30 reps per set.

  • StrengthLab360 recommended range: 8 to 15 reps per set.

  • Higher rep ranges (15+) may lead to mental fatigue and longer workouts, making them less efficient for some athletes.

How StrengthLab360 Helps

  • StrengthLab360’s training generator ensures you meet optimal set and rep targets.

  • Workouts are structured to align with scientific best practices.