Is It Better to Add More Reps or More Sets for Volume

When you're trying to build muscle, the debate over adding more reps versus more sets can feel needlessly complex. You've probably hit a plateau where doing the same 3x10 isn't cutting it anymore. The simple answer is to add reps first, then add sets. This method, known as double progression, is the most reliable way to ensure you're consistently challenging your muscles and forcing them to grow.

Key Takeaways

• For increasing volume, add reps first until you reach the top of your target rep range (e.g., 12 reps).
• Once you can complete all sets at the top of your rep range, add one more set to the exercise in your next workout.
• The primary driver for muscle growth is total weekly sets, aiming for 10-20 hard sets per muscle group.
• Adding reps primarily builds muscular endurance, while adding sets (with heavy weight) is more effective for strength and size.
• This systematic approach is called "Double Progression," and it removes all guesswork from your training.
• Avoid "junk volume," which are extra reps or sets done with poor form that only create fatigue, not growth.

What Is Training Volume, Really?

You're asking is it better to add more reps or more sets for volume because you know that just showing up isn't enough. You feel like you're spinning your wheels, and you're right to question your method. The truth is, muscle growth isn't about magic; it's about math. And the most important equation is for training volume.

Training volume is the total amount of work you do. The formula is simple:

Sets x Reps x Weight = Total Volume

Let's use a real-world example with a dumbbell bench press:

• You do 3 sets.
• You do 10 reps per set.
• You use 50-pound dumbbells (100 lbs total).

Your volume for that exercise is 3 x 10 x 100 = 3,000 pounds.

To build muscle, you must consistently increase this number over time. This is called progressive overload. Your body has no reason to change if you don't give it a reason. Lifting the same weight for the same reps and sets week after week tells your body that it's already strong enough. It adapts and stops growing.

By increasing your total volume, you send a clear signal to your muscles: "You were not strong enough to handle that stress, so you better rebuild bigger and stronger for next time." This is the fundamental trigger for hypertrophy (muscle growth).

Your goal isn't to "feel the burn" or get sore. Your goal is to beat your last workout's volume. That's it. Reps and sets are just the tools you use to manipulate the equation and make that happen.

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Why Just Adding Reps or Just Adding Sets Fails

If you've been stuck, you've probably tried one of two things: mindlessly adding reps or piling on more sets. Both approaches feel productive, but they lead to dead ends for different reasons.

The Problem with Only Adding Reps

Let's say you're doing bicep curls with 25-pound dumbbells for 10 reps. To increase volume, you decide to just add reps. Soon you're doing 20 reps, then 25, then 30.

While your volume is technically increasing, you've changed the nature of the exercise. You are no longer training for hypertrophy. You are training for muscular endurance.

Lifting a weight you can move for 25-30+ reps isn't challenging enough to trigger significant muscle growth. It becomes cardio with weights. The mechanical tension on the muscle fibers is too low. For building size and strength, the sweet spot for most exercises is the 6-15 rep range. Pushing far beyond this gives you diminishing returns for muscle gain.

The Problem with Only Adding Sets

Now imagine the opposite scenario. You stick to your 3 sets of 10, but to increase volume, you just add more sets. You go from 3 sets to 4, then 5, then 6.

Your workout time balloons. An exercise that took 5-7 minutes now takes 10-15. Your overall workout becomes twice as long. This isn't just inefficient; it's counterproductive.

As you get deeper into the workout, fatigue accumulates. The quality of your later sets plummets. Your form breaks down, and you're just going through the motions. This is what we call "junk volume." You're accumulating fatigue and recovery debt without actually stimulating more muscle growth.

Doing 3-4 hard, high-quality sets is far superior to doing 6-7 sloppy, fatigued sets. More is not always better. *Better* is better.

The 2-Step Rule: When to Add Reps vs. Sets

So, what's the solution? A systematic approach called "Double Progression." It tells you exactly when to add reps and when to add sets (or weight), removing all the guesswork. Here’s how it works.

Step 1: Add Reps First (Within a Target Range)

First, you establish a target rep range for an exercise. This is the zone where you'll work to get stronger.

• For compound lifts (bench, squat, overhead press): A good range is 6-10 reps.
• For isolation lifts (curls, pushdowns, lateral raises): A higher range like 10-15 reps works well.

Let's use the lat pulldown as an example. Your plan is 3 sets in the 10-15 rep range.

• Workout 1: You select a weight, say 100 pounds. You manage to get 12 reps on your first set, 10 on your second, and 9 on your third (12, 10, 9).

Your goal for the next workout is simple: beat those numbers. You stick with 100 pounds and focus entirely on getting more reps.

• Workout 2: You come back stronger and get 13, 11, 10 reps. That's progress. You've increased your total volume.

You continue this process for weeks. You do not change the weight or the number of sets. Your only job is to add reps until you can successfully hit the top of the rep range for all your sets.

• Workout 4: You finally do 3 sets of 15 reps (15, 15, 15) at 100 pounds with good form. You have now mastered this weight in this rep range.

Step 2: Add a Set Next (When You've Mastered the Reps)

Once you've hit the top of your rep range for all sets (like the 3x15 example above), you've earned the right to progress. This is where you make the decision between reps and sets.

Your next workout, you add another set.

• Workout 5: Your new goal is 4 sets in the 10-15 rep range with 100 pounds. Because of the added set, your reps will likely drop. You might get 12, 11, 10, 8.

This is a fantastic way to increase total volume and push past a plateau. You now work within this new 4-set structure, again using Step 1 to add reps each week until you can do 4 sets of 15.

Once you achieve that, you have another choice: add a 5th set (not recommended for most) or, the better option, increase the weight. After mastering 4x15 at 100 lbs, you would increase the weight to 110 lbs and drop back to 3 sets, starting the process over at the bottom of the rep range (e.g., 3 sets of 10-15 reps, likely starting around 10-11 reps with the new, heavier weight).

This cycle of adding reps, then adding a set or weight, guarantees you are always progressing.

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How to Apply This to Your Workout Today

Theory is great, but you need a plan you can use in the gym right now. Here’s how to structure your training using this principle, starting today.

This method is for you if:

• You've been training consistently for at least 3-6 months.
• Your progress has slowed or stopped completely.
• You understand how to perform basic exercises with safe and effective form.

This method is NOT for you if:

• You are a complete beginner (your first 3 months should be focused purely on learning form and consistency).
• You are an advanced powerlifter or bodybuilder who needs more complex, periodized programming.

For Compound Lifts (Squats, Bench Press, Rows)

These multi-joint movements are best for building overall strength. Use a lower rep range to allow for heavier weight, which is key for mechanical tension.

• Rep Range: 6-10 reps
• Sets: Start with 3 working sets.
• Example (Barbell Row): Your goal is 3 sets of 6-10 reps. You load 135 pounds. You get 8, 7, 6 reps. You stay at 135 pounds for the next few weeks, focusing only on adding reps. Once you can do 3 sets of 10, you earn the right to either add a 4th set or, more commonly, increase the weight to 145 pounds and aim for 3x6.

For Isolation Lifts (Curls, Lateral Raises, Tricep Extensions)

These single-joint movements are for targeting specific muscles. They respond well to higher reps and metabolic stress (the "pump").

• Rep Range: 10-15 reps
• Sets: Start with 3 working sets.
• Example (Tricep Pushdown): Your goal is 3 sets of 10-15 reps. You use 50 pounds. You get 12, 11, 10 reps. You stay at 50 pounds until you can perform 3 sets of 15. Once you achieve that, you add a 4th set in the next workout. After mastering 4 sets of 15, you would then increase the weight to 60 pounds and drop back to 3 sets, starting the cycle again.

The Big Picture: Weekly Volume

Remember, the ultimate goal is your total work for the week. A good target for most people is 10-20 hard sets per muscle group per week.

This system helps you achieve that. For example, for chest:

• Monday: Bench Press (4 sets) + Incline Dumbbell Press (3 sets) = 7 sets
• Thursday: Dip (3 sets) + Cable Fly (3 sets) = 6 sets
• Total Weekly Chest Volume: 13 sets.

This falls perfectly within the optimal range. You're not doing junk volume; you're doing focused, quality work that forces your body to adapt.

Frequently Asked Questions

How many sets should I do per exercise?

Start with 3 hard sets per exercise. Do not add more sets until you have mastered the weight within your target rep range for all 3 sets. Adding a 4th set is a tool for breaking through plateaus, not a starting point.

Is it bad to do more than 15 reps?

It is not "bad," but it is less efficient for building muscle size (hypertrophy). Reps in the 20-30+ range primarily train muscular endurance. For the best size and strength gains, the majority of your work should be in the 6-15 rep range with a challenging weight.

What is "junk volume"?

Junk volume is any work that adds fatigue without stimulating growth. This includes sets done with poor form, reps taken far past failure with sloppy momentum, or simply doing too many sets (e.g., 25-30 per week for one muscle) where your body can't recover and grow.

Should I add reps, sets, or weight?

The most effective system is double progression. First, add reps until you hit the top of your chosen rep range (e.g., 12 reps). Then, your primary move should be to add weight and drop back to the bottom of the rep range (e.g., 8 reps). Adding a set is a secondary tool to use when adding weight isn't feasible or you need to break a specific plateau.

How long should I rest between sets?

Rest long enough to perform your next set with maximum effort and good form. For heavy compound lifts like squats and deadlifts, this means 2-5 minutes. For smaller isolation exercises like bicep curls, 60-90 seconds is sufficient.

Conclusion

Stop guessing whether to add reps or sets. The answer is to use a system. Add reps first to master a weight, then add a set or more weight to create a new challenge.

This simple but powerful method of double progression is the key to unlocking consistent, long-term muscle growth. Now go apply it to your next workout.