Determining the number of sets in strength training depends on several factors, such as experience, number of muscle groups and intensity during training, the size of the muscles you are training, and of course, your overall condition. Determining the number of sets has a significant impact on the results you can achieve from your workouts. Therefore, in this article, we want to delve deeper into the number of sets and how you can determine how many sets are enough to achieve your goals.
Determining the Number of Sets
When you start strength training, you often train all muscle groups with 1 or 2 sets, often each set consisting of 10 repetitions. You train your muscles in a way that you often do not reach muscle failure yet. This means that you do about 20 repetitions per muscle group. This is fine when you start strength training. After all, the muscles are untrained and need to get used to the load, and you give yourself the chance to focus on the correct execution of the exercises. Finally, you also reduce the risk of injuries this way.
If you have followed this schedule for 6 months, the time will come when you want to train heavier. Your body has become accustomed to the exercises, and you now know how to perform the exercises correctly. It is then important to determine which fitness schedule you will use based on the available training days. If you can train 3 days a week, you can use a split schedule, where you train 2 muscle groups each day. That way, you can train your entire body once a week.
You load each muscle group with 3 or 4 sets. Depending on your goals, you can aim for 8 to 12 repetitions. If you want to focus on strength, aim for a lower number of repetitions; if you want more endurance and definition, aim for a higher number of repetitions. The advice is to alternate between both forms because each variation can contribute to muscle development.
Determining 1RM
How much weight for the right intensity depends on your 1 repetition maximum, also abbreviated as 1RM. If the intensity is higher, the effect on muscle growth is also greater. Intensities above 80% have been shown to be very effective in promoting muscle growth. If you are just starting out, you should aim for 65 to 75% of your 1RM to activate a larger portion of the muscles.
You determine your 1RM very simply: it is the weight of an exercise that you can perform once completely on your own. So, for bench pressing, you determine your 1RM based on the weight that you can press on your own and under control. Make sure to do this with a spotter and with a good warm-up beforehand.
Do you want to calculate your 1RM? You can also do this using various formulas. There are formulas like Brzycki’s and Baechle’s to calculate your 1RM:
Brzycki 1RM Formula
Weight ÷ (1.0278 – (0.0278 × number of repetitions)
Baechle 1RM Formula
Weight × (1 + (0.033 × number of repetitions)
Determining Supplements
In addition to determining the number of sets, it is important that you get enough of the right nutrients such as protein to prevent muscle breakdown and promote muscle growth. When you reach a plateau, you can break through it with supplements. To give your muscles that extra edge, you can use creatine. Creatine is a naturally occurring substance found, for example, in meat.
Number of Sets per Muscle Group
When distributing the number of sets across muscle groups, you should consider that the larger muscle groups, such as chest, legs, and back, need more sets than the smaller muscle groups, such as biceps, triceps, and calves. You often use the smaller muscle groups when doing the larger muscle groups, and the larger muscle groups simply require more energy. Therefore, aim for 8 to 12 sets for the larger muscle groups. Below is an overview of the number of repetitions, number of sets, and speed at which you should perform the exercises, based on your training goal.
| Training Goal | % 1RM | Number of Reps | Sets | Rest (in minutes) |
Time under Tension |
| Conditioning | 60 | >15 | 1-2 | 1 | Average |
| Muscle Growth (Hypertrophy) | 70 | 10-12 | 2-4 | 1.5 | Slow |
| Powerlifting | 75 | 6-8 | 2-4 | 2.5 | Average |
How Much Rest Between Sets
Finally, you need to consider the rest between sets. Based on the 3 energy systems in your body, you have energy to perform the exercises. Depending on your goals, you can determine the rest between sets. If you take 2.5 to 5 minutes rest between sets, you give your body enough time to restore ATP levels in the muscles. ATP, or adenosine triphosphate, is the primary source of energy when you perform rapid strength efforts. Unfortunately, this energy source is also quickly depleted. So, if you want to train for strength, as many powerlifters do, take 2.5 to 5 minutes rest between your sets.
If you want to promote muscle growth, or hypertrophy, you should keep less rest between sets. By taking 60 to 90 seconds rest between sets, you ensure that you maintain the pump in your muscles. In combination with 6 to 12 repetitions, this is the optimal combination for muscle growth.
How Much Rest Between Training Days
This last point naturally depends on the number of days you can train. In the example of 3 training days, you could train every other day, where you train a different muscle group each time, so that you can train your entire body in 1 week. If you want to and can train more often, you should consider the fact that a muscle group needs 72 hours to recover. Your muscles do not grow in the gym but when they are fully rested. If you load them in the meantime, there is a chance that they are not fully recovered, and you may experience an unwanted effect, namely less muscle growth or even muscle breakdown. If you train the major muscle group, the chest muscles, on Monday, you could train them again on Wednesday or Thursday.
