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Optimal Sets for Strength Development
One research project has shown that people doing 2-3 sets produce on average 46% greater
strength gains and people doing 4-6 sets produce 13% more than doing 2-3 sets.
For the majority of people, I suggest that doing three sets is 'best *** for your buck',
because it is going to allow you to do a wider range of exercises, different ranges of movement,
different specific motions, to allow you to develop better overall strength for your whole
body.
That extra 13% gain from doing 1-3 sets is more relevant for the people that require
only to be strong for 1 specific type of movement. For example, powerlifters may fall into this
category.
It is not uncommon for a competing powerlifter to be doing 1-3 reps for up to 8-20 sets,
but for the general public I'd suggest three working sets (not including your warm up set).
This will help you to produce good strength gains and allow you to perform a wider range
of exercises in your sessions.