Series (Sets)
A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.
Series - The basic training unit
Definition
A series (or "set") is a group of consecutive reps performed without rest. After the series ends, you take a defined rest before the next one. It's the basic structural unit of any training program.
💡 A program is built on the trio: number of sets × number of reps × load. Total volume = sets × reps × load.
The different objectives by rep count
| Reps | % of 1RM | Goal | Rest |
|---|---|---|---|
| 1-3 | 90-100% | Maximum strength | 3-5 min |
| 4-6 | 85-90% | Strength-power | 3-5 min |
| 6-12 | 65-85% | Hypertrophy | 1-3 min |
| 12-20 | 50-65% | Strength-endurance | 30-60 sec |
| 20+ | <50% | Muscular endurance | 30 sec |
How many sets per muscle group?
The current scientific consensus on weekly volume:
- Beginner: 8-12 sets/muscle/week
- Intermediate: 12-18 sets/muscle/week
- Advanced: 16-22 sets/muscle/week
- Maximum sustainable: 25-30 sets (rare profile)
⚠️ Counting sets: only count the working sets close to failure (RIR 0-3). Warm-up sets don't count.
The different types of series
- ✅ Straight set: same load, same reps, fixed rest
- ✅ Pyramid: load increases, reps decrease (e.g. 12-10-8-6)
- ✅ Reverse pyramid: heaviest set first, then lighter
- ✅ Cluster set: small reps with mini-rests in the same set
- ✅ Working set: maximum effort set
- ✅ Warm-up set: light, doesn't count as volume
Common mistakes
- ❌ Counting warm-up sets in working volume
- ❌ Stopping too far from failure (RIR 5+) systematically
- ❌ Always going to absolute failure on every set
- ❌ Doing too many sets without recovery → overtraining
- ❌ Doing too few sets thinking it's "smart programming"
Key takeaways
The series is the basic unit of all training. Master rep ranges, weekly volume, and rest. Volume is what drives muscle growth — but only sustainable volume. Track and adjust.
Termes associés
Rest time between sets impacts your performance and results. Adapt duration to your goal: strength, hypertrophy or cardio.
Reps are the number of times a movement is performed per set. Match the range to your goal: strength, hypertrophy or endurance.
A dropset means doing a set to failure, then immediately reducing the load to continue. Increases muscular stress.
Training volume represents the total amount of work performed. 12-20 sets per muscle per week for steady progression.
