The Best Set and Rep Ranges To Explode Your Muscle Growth

“How many sets and reps should I be doing to get bigger and stronger?”

5 min readAug 1, 2021


This article is Part-6 in the list of articles “Learn The Secrets Of How To Pack On SLABS Of Lean, Powerful Muscle That 95% of Gym Rats Will NEVER Know.” So if you have not read that already, I recommend you to go through it first.

Misinformation abounds on the internet and in your standard ‘muscle’ magazines.

Here is what works:

Sets Pro bodybuilder workouts published will sometimes show 30 or more sets per workout, sometimes 20 sets ON A SINGLE BODY PART, which is ridiculous. On top of that, they will often show six days of working out per week.

You want to have a life outside of the gym, right?

More importantly, you want RESULTS, right?

Remember, most pro bodybuilders are genetically gifted for gaining muscle AND usually take steroids.

For the rest of us average guys, doing this many sets means that you will probably not be going hard, lifting HEAVY for each set. As we said before, it’s pretty difficult to sprint for a marathon distance. And it’s the intensity of the sprint that will kick your muscle-building into overdrive.

Doing a ton of sets will also tax the body unnecessarily. Ever do an intense workout where you were extremely sore for DAYS afterwards? This phenomenon is called Delayed Onset Muscle Soreness (DOMS for short).

DOMS causes three things to happen that we don’t want:

1. It reduces the body’s sensitivity to insulin, meaning that any carbohydrates you eat will likely be stored as fat.

2. It increases the levels of the catabolic, muscle-eating and fat-accumulating hormone cortisol.

3. It decreases the body’s levels of muscle-building testosterone.

Remember, the body grows during RECOVERY.




I am a professional Python Developer specializing in Machine Learning, Artificial Intelligence, and Computer Vision with a hobby of writing blogs and articles.