How Many Sets Should You Be Doing For Hypertrophy?

There are individual differences, but here are some general guidelines:

:white_check_mark:Sets per muscle/week: 10-20, more likely 15-20 (10-12 with more proximity to failure)

:white_check_mark:TOTAL sets per week: 60-100 for those with high stress levels or poor anabolism, 80-120 for most, up to 140 (or even more) if “enhanced”

:white_check_mark:Maximum sets per session: 20-25, ideally between 12-20

2 Likes