Number of Sets

The number of sets used for an exercise is an important program variable. For strength development, three to six sets have been proven to be most productive. The number of sets for each exercise produces part of the training stimulus delivered to the muscle tissue.

The number of sets also interacts with the administrative variable of the time needed for the workout. Once the total number of sets and the rest periods between sets are determined, the length of the workout can be calculated (see workout-length).

For structural (multi-joint) exercises, a 5 to 6 RM performed for a minimum of 3 sets seems to be the optimal resistance and number of repetitions to cause maximal increases in strength (Fleck & Kraemer, 1997).

For bodybuilding, the number of sets is high to stimulate muscle growth (hypertrophy). The lowest number of sets is found in the strength fitness program, because its priority is basic strength and not mass.

• Strength development: 3 to 6 sets most productive.
• Structural (multi-joint) exercises: 5-6 RM for a minimum of 3 sets for maximal strength gains.
• Bodybuilding uses high set numbers to stimulate hypertrophy.
• Strength fitness programs use the lowest set numbers (priority is basic strength, not mass).
• Total number of sets + rest periods determines workout length.

• set — definition of a set.
• workout-length — number of sets feeds the workout-length calculation.
• volume — sets x reps determine training volume.
• multiple-set — multiple-set system applies this variable.