Is It Better to Do More Reps or More Sets

More Reps vs. More Sets: The Question That's Wasting Your Time

The debate over whether it is better to do more reps or more sets misses the most important factor for building muscle and strength. The real driver of your results is total training volume, specifically hitting 10-20 hard sets per muscle group each week. You're stuck because you're asking the wrong question. You've probably been doing 3 sets of 10 reps for months, wondering why the muscle isn't growing and the weight on the bar isn't moving. It worked for the first month, and then, nothing. The problem isn't your choice between reps or sets; it's that your overall workload has flatlined. Increasing reps and increasing sets are just two different ways to increase volume. Volume is the mathematical key to forcing your muscles to adapt. It's calculated simply: Weight x Reps x Sets. If that total number isn't going up over time, you will not grow. It's that simple. Forget the confusing arguments you see online. Let's focus on the one variable that unlocks progress.

Why 3 Sets of 10 Stops Working (And What to Do Instead)

That classic "3 sets of 10" workout plan you started with isn't magic. It stopped working because your body adapted to it, and you stopped giving it a reason to change. The total volume became predictable. To force new growth, you need to systematically increase that volume. This is called progressive overload. Let's look at the math. Imagine you're bench pressing 135 pounds.

• Scenario A (More Reps): 3 sets of 10 reps at 135 lbs = 4,050 lbs of total volume.
• Scenario B (More Sets): 5 sets of 6 reps at 135 lbs = 4,050 lbs of total volume.

For building muscle size (hypertrophy), both scenarios are almost identically effective, provided the sets are "hard sets." A hard set is one where you finish with only 1-3 reps left in the tank. Your body doesn't really distinguish between 10 reps or 6 reps; it responds to the tension and the overall work performed close to failure. The mistake is staying at 3x10 forever. The goal is to increase that 4,050 lbs number over weeks and months. You can do it by adding reps, adding sets, or adding weight. The most successful lifters don't pick one; they manipulate all three. They understand that volume, not a specific rep scheme, is the true king of growth.

So the goal is clear: achieve 10-20 hard sets per muscle group per week, and make sure your total volume is trending up. But here's the hard question: how many hard sets did you *actually* do for your back last week? Not what your program said, but what you truly completed. If you can't answer that with a precise number, you're not managing volume-you're just exercising and hoping for the best.

Stop Guessing. Start Growing.

Track your sets and reps. See your strength grow week by week.

The Reps & Sets Protocol That Actually Works

Stop guessing and start applying a system. This is how you manipulate reps and sets to guarantee progress. It’s called the Double Progression method, and it’s the most reliable way to build muscle and strength for 99% of people. It requires you to track two variables: your reps and the weight you lift. Here’s how to implement it starting today.

Step 1: Choose Your Rep Range

First, decide on your primary goal. This will determine your target rep range. While any range can build muscle if taken near failure, certain ranges are more efficient for specific goals.

• For Strength & Size (Best for most): 6-10 reps per set.
• For Pure Strength: 3-6 reps per set.
• For Muscular Endurance & Hypertrophy: 10-15 reps per set.

Pick one range and stick with it for a 4-6 week training block. For this example, we’ll use the 6-10 rep range for a dumbbell bench press.

Step 2: Find Your Starting Weight

Select a weight where you can perform 3 sets within your chosen rep range, but it's challenging. For our example, let's say you pick the 50-pound dumbbells. Your first workout might look like this:

• Set 1: 9 reps
• Set 2: 8 reps
• Set 3: 7 reps

This is a perfect starting point. You're within the 6-10 rep range, and the final set was hard.

Step 3: Progress Your Reps First

Your goal for the next few workouts is to add reps to each set until you can successfully complete all 3 sets for 10 reps (the top of your range). You are NOT allowed to increase the weight yet. Your progression might look like this over three weeks:

• Week 1: 9, 8, 7 reps
• Week 2: 10, 9, 8 reps (Progress!)
• Week 3: 10, 10, 10 reps (You've hit the goal!)

This is the first part of "Double Progression." You've successfully increased your training volume by adding reps.

Step 4: Progress Your Weight Second

Only after you have hit the top of your rep range for all sets (3x10 in our example) do you have permission to increase the weight. Now, you grab the 55-pound dumbbells. Because the weight is heavier, your reps will naturally drop. Your next workout will look something like this:

• Week 4: 8, 7, 6 reps (with 55 lbs)

This doesn't look like progress, but it is. You are now lifting more weight. Your new goal is to work your way back up to 3 sets of 10 reps with the 55-pound dumbbells. This cycle of adding reps, then adding weight, ensures you are always getting stronger and providing your muscles with a reason to grow. It takes the guesswork out of the "more reps or more sets" question by giving you a clear system to follow.

Your First 2 Weeks Will Feel Different. Here's Why.

Switching to a structured progression model like this will feel different from just going through the motions. Here’s what to expect so you don't get discouraged.

In Week 1, you might feel weaker. This sounds counterintuitive, but it’s true. When you start training with real intent-pushing sets close to failure and logging every number-your form gets stricter and the "ego reps" disappear. A true set of 8 reps at RPE 9 (one rep left in the tank) is much harder than a sloppy set of 12. Embrace this. It means you're finally doing effective work. You will also be more sore than usual. This is a sign that you've introduced a new, powerful stimulus to your muscles.

By Week 2-4, you should see measurable progress. This won't be a massive jump. It will be small, but undeniable. It might be getting one extra rep on your last set. Or going from 8, 7, 6 reps to 8, 8, 7. This is what real progress looks like. A 185-pound bench press doesn't become a 225-pound bench press overnight. It happens by adding 2.5 pounds to the bar every 3-4 weeks, consistently, for a year. The small wins are the whole game.

What if you're not progressing? If after 3 straight weeks you cannot add a single rep to any of your sets, and you know your sleep and nutrition are solid, it's time to make a change. This is when you can add a set. Instead of 3 sets of 6-10, try 4 sets of 6-10. This increase in volume can often be the shock the system needs. But only use this tool when you've truly stalled, not as a first resort.

That's the system: Pick a rep range, add reps until you hit the top, then add weight and repeat. Track every number. It's simple in theory. But three months from now, you'll need to remember exactly what you lifted on Week 1, Day 3, Set 2 for your squat. Will you? The people who succeed aren't smarter; they just have a system that removes the thinking.

Weeks of progress. All in one place.

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Frequently Asked Questions

Total Weekly Sets Per Muscle

The optimal range for muscle growth is 10-20 hard sets per muscle group per week. Beginners should start closer to 10. Going beyond 25 sets often leads to junk volume, where the added fatigue outweighs any potential benefit and hurts your recovery.

Rep Ranges for Strength vs. Size

You can build muscle in any rep range as long as you train close to failure. However, for pure strength, the 3-6 rep range is most efficient as it trains your nervous system to recruit muscle fibers maximally. For a mix of size and strength, 6-12 reps is the sweet spot.

Adjusting for Compound vs. Isolation Lifts

Yes, you should account for overlap. A bench press is one set for your chest, but it's also about half a set for your shoulders and triceps. Keep this in mind when calculating your 10-20 weekly sets so you don't over-train smaller muscle groups.

The Role of Rest Periods

For heavy, compound movements like squats and deadlifts in the 3-6 rep range, rest 3-5 minutes. You need this time to replenish energy stores to perform the next set with maximum force. For isolation exercises in higher rep ranges (10-15), 60-90 seconds is sufficient.