GymNoteShort answer
For most people, 10–20 hard sets per muscle group per week is a good starting range. Beginners usually do fine at the lower end.
Only sets taken close to failure count, meaning no more than 3 reps in reserve. Light warm-up sets do not.
How to set your weekly volume
- Start with about 10 weekly sets for each major muscle group.
- Spread them over 2–3 sessions. 12 sets for chest could be 2 sessions of 6 sets. The sets and rest timer keeps count during a session.
- Every 2–3 weeks, check your log to see whether weights or reps are going up.
- If you are stuck and recovering well, add 2–3 sets a week. If fatigue does not go away, cut a few.
Common mistakes
- Counting warm-up sets as working sets.
- Doing all of a muscle group’s weekly sets in one session. Rep quality drops hard by the end.
- Forgetting that compound lifts hit several muscles. The bench press also works your triceps and front delts.
What most guides miss
More sets is not always better. If you keep adding sets while your weights and reps stay flat, the problem is often recovery, not too little volume.
FAQ
How many sets for chest per week?
Start with 10–12 and add more if you stop progressing for a few weeks. Dips count towards your chest too.
Do beginners need 20 sets?
No. At the start, about 10 weekly sets per muscle group gets good results and leaves room to progress.
Do sets have to go to failure?
No. They need to end close to failure, with no more than 3 reps in reserve.