Optimal Sets for Strength and Hypertrophy Training
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Optimal Sets for Strength and Hypertrophy Training
24.7K viewsMay 8, 2025
TikTokaustralianstrengthcoach
How many sets should you be doing per week to get the most out of your training? A common discussion is that 10-20 sets per muscle group per week is the “optimal” range if the goal is building as much muscle as possible. But when the goal is strength, this number reduces to between 6-12 total sets per movement pattern per week. The reason strength training set recommendations are lower basically comes down to the exercises performed in strength training being generally more compound, which use m
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Checklist for bigger, stronger shoulders and chest: ✔️ 10-12 hard work sets per week ✔️ 2-3 work sets/exercise ✔️ weekly progressive overload . You don’t need to bench and OHP in the same workout. You don’t need to bench and incline bench in the same workout. You don’t need to do lateral raises, front raises, and delt flys in the same workout. . Can you do those things, YES. It just depends on your weekly split. . Here’s how I program an upper body push day → Close Grip Bench Press; 3-8 Reps x 2
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