Volume and Rep Ranges

Last week we talked about how hard you should be training.

Now let’s talk about how much you should be doing

Reps

Your rep range, just like weight, is largely determined by your goal.

Pure strength training is generally performed with lower reps (<6) and heavy weight.

Power is the lowest amount of reps per set, and often performed as singular maximal or near maximal efforts. The combo of high speeds and heavy weights is highly taxing on both the muscles and nervous system. You also generally take longer rest periods to allow for enough recovery.

The hypertrophy rep range is typically stated as 6-12 reps. While this is not incorrect, its slightly incomplete. Recent evidence suggest primarily occurs across a wider rep range of 5-30 reps. Some muscles may even respond better too higher or low rep ranges depending on the individual. The 6-12 guideline still holds value as its the most efficient. Higher rep sets accumulate more fatigue and lower rep sets require more recovery.

Sets

The other piece of the puzzle.

Research suggests 10-20 working sets per muscle group per week, perhaps even more, as optimal for hypertrophy training.

For new lifters, it may be better to start at the lower end of this range, or even a little below and slowly ramp up. Too many sets and you're over-accumulating fatigue and hurting recovery. Too few sets and you're leaving gas in the tank.

These guidelines are for optimal training in a perfect scenario. Life gets in the way and you cant always train optimally. Even if you train just once a week, you will still get stronger and grow muscle. Consistency over time is the most important factor.

Image: Haff G, Triplett NT, National Strength & Conditioning Association, eds. Essentials of Strength Training and Conditioning. Fourth edition. Human Kinetics; 2016.