Sets & Reps
How much, how often, how heavy.
Once you've got the lifts down, programming is what separates spinning your wheels from building real muscle. These pages cover the variables that matter — volume, reps, rest, splits, and recovery.
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Training volume explained
Training volume is the total amount of hard work you do for a muscle each week. It's the most important variable for muscle growth.
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How many sets per muscle per week
10 to 20 hard sets per muscle per week is the well-supported range for muscle growth. Beginners need less; intermediates can push more.
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How many reps to build muscle
Anywhere from 5 to 30 reps per set works for muscle growth, as long as you train close to failure. 6–12 reps is the most practical default.
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How long to rest between sets
Heavy compound lifts: 3–5 minutes. Hypertrophy work: 90 seconds to 3 minutes. Isolation and high-rep: 30–90 seconds.
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Best workout splits compared
Full body, upper/lower, push/pull/legs, bro split — all build muscle. The best one is the one that fits your schedule and recovery.
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What is a deload week
A deload is a planned week of reduced volume or intensity to let your body recover. Most lifters benefit from one every 4–8 weeks.
The order to learn these
Volume drives most of muscle growth — start there. Then how to fill that volume with the right reps, rest, and split. Deloads come last, when total fatigue catches up.