Sets and Reps -- What Works?

Since the early '70s, there has been an ongoing debate among exercise physiologists and strength coaches as to the best set and rep scheme for weight training. One camp, epitomized by Elliot Darden, Stuart McRobert, and the late Mike Mentzer, advocated one set per exercise, often to muscular failure. The other camp, led by everyone else, recommended multiple sets, usually three sets of ten repetitions (the American College of Sports Medicine basic rule). More than 40 studies side with the ACSM. A meta-analysis by Dr. Matthew Rhea from the University of Southern Utah reviewed 170 studies and found that 4 to 5 sets are superior to 1 set for gaining strength. (NSCA Bulletin, M/A, 2005)

The ACSM rule is a place to begin, but it lacks any real understanding of the body and how it grows stronger. Their approach will work with a beginner for a while, but once the "newbie" phase ends it will cease to be effective. The reality is that different muscle groups respond to different protocols and that every body is different. You can't use a one-size-fits-all approach and get results.

For example, 10 sets of three reps is an excellent program for building strength and increasing hypertrophy (muscle growth) at the same time, though strength gains will win out in this approach. Likewise, 4 sets of 6 reps may be the best basic routine for accomplishing maximum strength gains and maximum hypertrophy. The old standby of 5 sets of 5 reps also works wonders.

Still, some people will need high reps on leg exercises to achieve maximum size and strength, sometimes as high as 20 reps per set. Others will get the best development by staying in the 8 to 12 range per set.

The bottom line is that you will need to try a lot of different approaches to find the one that works best for you. Even when you find one that works, you'll need to switch it up every three to six weeks or your body will grow accustomed to the workout and quit responding. Vary the reps, the sets, rest between sets, the exercises, and the tempo (eccentric, pause, and concentric -- often shown as 20x, with the 2 being a 2-second negative, the zero being the pause, and the x meaning an explosive concentric movement). With so many variables, your program should never grow stale.