Definition
Sets refer to the number of times an exercise is repeatedly performed during a training session. Completing multiple sets builds strength and muscle by maximizing load, volume, and time under tension.
Explanation
- Sets are performed after warming up and determine total training volume along with reps. Between 2-6 sets per exercise is common.
- Take short rests between sets to clear metabolic byproducts and maintain performance. Sets x reps x weight = total volume.
- Spread weekly volume over multiple sessions. Balance sets and reps as factors to manage fatigue, recovery and progression.
- More sets allow greater loading, mechanical tension, and time under tension to spur strength and hypertrophy.
Examples
- 5 sets of barbell bench press
- 3 sets of dumbbell shoulder press
- 4 sets of lat pulldowns
Related Terms
- Training volume, progressive overload, intensity, repetitions
Common Questions
- How many sets should I do per muscle? Around 8-20 weekly sets per major muscle balances optimal volume and recovery.
- What if I can’t complete all sets? Pick a weight that allows completing the prescribed sets. Dropping sets signals too heavy a load.
Do Not Confuse With
- Repetitions – The number of consecutive times an exercise is performed per set.
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