How many reps per set

“How many sets should I do to build muscle?”

The answer depends on two factors:

1. How long you’ve been training
2. How much time you have to train

“Time” is simple enough.

If I told you the best way to build muscle is to spend three hours a day in the gym, most of you would say that’s out of the question. So even if it was true—which it isn’t!—it’s not a practical recommendation.

“Training” is a bit more nuanced.

It’s not the same as “working out.” It means you’re following a program with the goal of making specific adaptations. In this case, you’re trying to change the way your body looks and performs by making your muscles bigger and stronger.

I divide training experience into three categories:

1. Beginner: less than 12 months of consistent, proper training experience
2. Intermediate: 1 to 4 years of consistent, proper training experience
3. Advanced: more than 4 years of consistent, proper training experience

I need to clarify one more term before we get to my recommendations:

We count sets based not on the exercise, but on the muscles involved in t

how many sets should i do for biceps

how many sets should i do per exercise