Training8 min read
How Many Sets Per Week Per Muscle? Ranges by Experience
How many sets per week per muscle you need to grow: the 10 to 20 hard set range, a per-muscle table by experience, and how to find your own number in 4 weeks.
Ultra+ training and nutrition blog
Guides on training, programming, recovery and nutrition for people who lift. Sebastian, the founder, writes every one and reads every study before it is cited.
Training9 min read
How to Progressive Overload: A Guide for Lifters
How to progressive overload without guessing: six ways to add stress, a 6-week bench press example with real numbers, and what to change when it stalls.
Training9 min read
How to Track Workouts: What to Log and How to Read It
How to track workouts so they add up: log exercise, weight, reps and RIR after every set, then review weekly. What to track, what to skip, and how to read it.
Training8 min read
Hypertrophy Rep Range: How Many Reps Per Set to Grow
The hypertrophy rep range is wider than you think: 6 to 30 reps close to failure builds similar muscle. Here's why 6 to 12 is still the practical pick.
Training7 min read
Rest Between Sets for Hypertrophy: How Long to Wait
Rest between sets for hypertrophy: 2 to 3 minutes on compounds, 60 to 90 seconds on isolation, what four studies found, and a rest table by exercise.
Training8 min read
Training to Failure vs Close to Failure: What Works
Training to failure vs close to failure: stopping 0 to 3 reps short builds the same muscle with less fatigue. When failure is worth it, and how to gauge RIR.