A set refers to a series of consecutive repetitions. A rest period of varying duration or changing the exercise (superset) separates the set.
No more than 30-36 sets per workout should be performed. Better results may be achieved if the total number of sets is kept to fewer than 20-25. It is also recommended that workouts be kept between 30-55 minutes
Issues relating to the number of sets
1. The inverse relationship between reps and sets
2. Training age influence on the number of sets
3. The influence of muscle size on the number of sets
4. The number of sets per exercise is inversely related to the number of exercises.
5. The number of sets is recovery dependant
The inverse relationship between reps and sets
There is an inverse relationship between sets and reps. As the number of reps increases, the number of sets decreases. If the number of reps decrease the number of sets may be increased to offset the decrease in volume, however the inverse relationship between intensity and volume should be taken into consideration therefore an increase in sets when intensity has increased may not be ideal.
Inverse Relationship Between Sets and Reps
Training age influence on the number of sets
The more advanced the client, the more sets that may be required to gain a training effect. This is true up to a point, where other variables need to be considered to create a training effect. In the initial stages of training (1-8 weeks) a novice is not likely need any more than one to two sets per exercise to gain a training effect.
The influence of muscle size on the number of sets
Larger muscle groups may require more extensive workloads, where as smaller muscles may require less. However consideration must be made for the fact that small muscle groups recover faster than larger muscle groups.
The number of sets per exercise is inversely related to the number of exercises
When more exercises are performed per workout the number of sets may need to be decreased to hold the total number of sets performed at a constant.
The number of sets is recovery dependent
Only prescribe a larger number of sets if the client has the ability to recover from them. If the client is found to have superior recovery capacity, then use the upper end of the range of the number of sets. If it is found that the client has a less effective recovery capacity then the lower end of the range should be used.
Factors that contribute to recovery ability include:
1. Genetics/Epigenetics
2. Age.
3. Maturation.
4. Sex.
5. Training Condition
6. Occupation
7. Stress Levels
8. Nutrition
9 Nutritional Supplements
10. Erogenic Aids
11. Lifestyle
12. Recovery Techniques
The number of sets is the key-loading norm in controlling overtraining. If a client has not fully recovered from a workout, cut back on the amount of sets, never on intensity.
The intended adaptation influences optimal number of sets
If the client is primarily pursuing intensity (neural) adaptations within any given training method then use the lower end of range of number of sets. If the client is primarily pursuing volume (metabolic) adaptations then use the upper end of range of number of sets.
Method of determining number of sets:
1. Determine duration of training session.
2. Determine what number of total sets for the training session may be optimal.
3. Determine training mode.
4. Determine how many and which movements to be trained.
5. Determine how many sets per muscle group you wish to do.
Determine duration of training session
The duration of a training session may be influenced by a number of factors, the first being the allocated time available for the training session. There is no point designing a program if it can not be completed in the time frame available to the individual.
Next, calculate the optimal length for the training session withing the allocated time frame. This could be far less than the time allocated but can not exceed the allocated time for the training session.
To calculate the optimal length of the training session all training and exercises variables need to be taken into account depending on the desired outcome or goals as discussed below.
Determine what number of total sets for the training session may be optimal
Calculate the total number of sets that is considered optimal for the training session. This should be done prior to determining how many sets per exercise. This should exclude warmup sets however warmup sets need to be taken into consideration when calculating the total duration of the training session.
Determine training mode
Determining training mode will dictate the length of the rest periods eg. Neural training would require longer rest periods than metabolic training.
Determine how many and which movements to be trained
This will determine how the effort will be distributed taking in consideration the other factors that also influence distribution of sets such as prioritizing movements, the size of the muscles being trained through the movement, etc.
Determine how many sets per movement you which to do
Prioritizing a movement may increase the number of sets allocated. The total number sets allocated influences the percentage of effort for a particular movement.
Determine how many exercises per movement and sets per exercise to perform. If specializing in the maximal strength for a particular exercise then there may be more benefit for performing more sets for that exercise. If however the goal is less neural then there may be a benefit from increased variety in exercises, limiting the number of sets per exercise.
Other guidelines relating to number of sets
1. Do no more sets than you deem to be absolutely necessary.
2. If in doubt – do less.
3. Capable vs. optimal.
4. Don’t count warm-up sets in total number of sets.
5. There is no one correct protocol for number of sets.
6. Periodize number of sets.
Do no more sets than you deem to be absolutely necessary
If a training effect can be achieved with fewer sets there is no need to do more. All too often more sets are preformed than necessary on the pretext that more is better, when in fact performing more sets may be more detrimental than performing too little.
If in doubt – do less
As above, only do what is absolutely necessary. To realize what is optimal it may be better to do less as often too many sets are performed by most and will more than benefit from decreasing the number of sets.
Capable vs. optimal
Don’t just perform the number of sets that the client is capable of but only what is optimal for the training effect. Just because the client is capable of performing more sets does not necessarily mean that they should. Remember the inverse relationship between intensity and volume.
Don’t count warm-up sets in total number of sets
It is important that warm-up sets are not included in the total number of sets as this would be misleading. Warm-up sets are performed at a much lower intensity and therefore do not contribute to the training effect.
There is no one correct protocol for number of Sets
It’s plan and simple, there is no one-way to achieve the desired training effect. There are many schools of thought, high volume-low intensity, high intensity-low volume, but to be realistic both methods have merits. Training variety is probably a far more important factor.
Periodize number of Sets
As with all training variables, the number of sets should be periodized. Remembering not only to periodize the number of sets per workout but also the number of sets per exercise.
Variations of Sets
1. Super Set
2. Drop Set
3. Giant Set
4. Descending Sets
5. Cluster Sets