For beginners looking to build muscle, understanding the correct number of repetitions (reps) and sets is crucial. The number of reps and sets influences the type of muscle adaptation that occurs, whether that be muscular endurance, hypertrophy (muscle growth), or strength development.
Research has demonstrated that different rep ranges yield different physiological responses (Schoenfeld, 2010).
Optimal Rep Ranges for Hypertrophy
Muscle hypertrophy, or growth, occurs most effectively within a moderate rep range. Studies suggest that performing 6-12 reps per set is optimal for hypertrophy (Schoenfeld et al., 2014). This rep range effectively recruits Type II muscle fibres, which have a higher potential for growth compared to Type I fibres (Campos et al., 2002).
Lower rep ranges (1-5 reps) are more suited for strength development, while higher rep ranges (15+ reps) favour muscular endurance (Kraemer & Ratamess, 2004).
How Many Sets Should Beginners Do?
The number of sets per muscle group per session is another key factor in optimising muscle growth. A meta-analysis found that performing 3-5 sets per exercise led to significantly greater hypertrophy than performing only 1-2 sets (Schoenfeld et al., 2017). For beginners, starting with 3 sets per exercise is an effective strategy to stimulate growth without excessive fatigue.
Total Weekly Volume for Beginners
Total training volume (sets x reps x weight) is an important consideration. Research indicates that training each muscle group twice per week with a total of 10-20 sets per week optimally stimulates hypertrophy (Schoenfeld et al., 2019). Beginners should aim for 10-12 sets per muscle group per week, as this provides sufficient stimulus without excessive soreness or fatigue (Wernbom et al., 2007).
Rest Periods Between Sets
Rest time between sets impacts the effectiveness of muscle growth. Studies suggest that 60-90 seconds is the optimal rest duration for hypertrophy, as it balances fatigue management with muscle fibre recruitment (Willardson, 2006). Shorter rest periods (less than 30 seconds) favour endurance, while longer rest periods (2-3 minutes) are more effective for strength gains (Haff et al., 2003).
Training Frequency for Muscle Growth
Beginners should train each muscle group twice per week, as research suggests this frequency leads to greater hypertrophy compared to once-weekly training (Schoenfeld et al., 2016). For example, a beginner might follow a full-body routine three times per week or an upper/lower split four times per week.
Progressive Overload and Adjustments
To continue making gains, beginners must implement progressive overload, which involves gradually increasing the weight, reps, or sets over time (Fry, 2004). A good rule of thumb is to increase the weight by 2.5-5% once the upper rep range is reached with good form.
Exercise Selection and Compound vs Isolation Movements
Beginners should prioritise compound exercises (e.g., squats, deadlifts, bench press, pull-ups) as they recruit multiple muscle groups and facilitate faster strength gains (Gentil et al., 2017). Isolation exercises (e.g., bicep curls, leg extensions) can be incorporated but should not form the bulk of the routine.
Sample Beginner Routine
A well-structured beginner programme should include 3-4 compound movements and 1-2 isolation exercises per session, performed 3-4 times per week. An example:
- Squats: 3 sets of 8 reps
- Bench Press: 3 sets of 10 reps
- Deadlifts: 3 sets of 6 reps
- Lat Pulldowns: 3 sets of 12 reps
- Bicep Curls: 2 sets of 12 reps
Conclusion
Beginners should focus on performing 6-12 reps per set, 3-5 sets per exercise, and aim for 10-12 total sets per muscle group per week. Training twice per week per muscle group, with progressive overload and adequate rest (60-90 seconds between sets), ensures optimal hypertrophy while minimising the risk of overtraining.
Key Takeaways
| Principle | Recommendation |
|---|---|
| Rep Range | 6-12 reps per set for hypertrophy |
| Number of Sets | 3-5 sets per exercise |
| Training Volume | 10-12 sets per muscle group per week |
| Rest Periods | 60-90 seconds between sets |
| Training Frequency | Each muscle group twice per week |
| Progressive Overload | Increase weight by 2.5-5% once upper rep range is reached |
| Exercise Selection | Prioritise compound movements |
Bibliography
Campos, G.E., Luecke, T.J., Wendeln, H.K., Toma, K., Hagerman, F.C., Murray, T.F., Ragg, K.E., Ratamess, N.A., Kraemer, W.J. and Staron, R.S. (2002). ‘Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones’, Journal of Applied Physiology, 88(1), pp. 50-60.
Fry, A.C. (2004). ‘The role of resistance exercise intensity on muscle fibre adaptations’, Sports Medicine, 34(10), pp. 663-679.
Gentil, P., Steele, J. and Fisher, J. (2017). ‘Why intensity is not an important variable for resistance training-induced hypertrophy’, Frontiers in Physiology, 8, p. 543.
Haff, G.G., Hobbs, R.T., Sands, W.A., Pierce, K.C. and Stone, M.H. (2003). ‘Resistance training with short vs. long rest periods: Effect on performance and hormone levels’, Journal of Strength and Conditioning Research, 17(4), pp. 660-667.
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