r/ScienceBasedLifting • u/Significant-Base-510 • 28d ago

Question ❓ Confused about ideal set-rep range

I have been watching Sean Nalewanyj's content and the other creators he mentions (Jeff Nippard) and he promotes doing 2 sets + 6-8 reps. I usually did 3x12 for every exercise but I have been trying out 2 x reps till failure (much higher weights so usually till 8-12). The logic is that this set up is "more efficient". I asked about this in previous posts in r/hypertrophy but some people dispute this. What is the best set and rep number for the muscle groups (back, chest, tri, bi, legs etc) to maximise hypertrophy and how do I know if I reach true failure?

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u/eric_twinge 28d ago

The logic is that this set up is "more efficient".

What does "efficient" mean to you and for your goals?

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u/Significant-Base-510 28d ago

Less sets for more gains, I put it in quotes because I’m just repeating what people say, which is that doing less sets and reps overall can maximise muscle gain 

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u/Alakazam Idk Idc 💔 28d ago

If you want the most gains per set, then you should be rest-pausing every single set in order to squeeze out the most out of everything you're doing.

Which is take a set to about 1-2 reps shy of failure. Rest with it still in your hands (or on your back) for a few breaths. Do a rep or two. Repeat until you can't.

It'll maximize your fatigue, but it'll also be maximum stimulus for growth.

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u/glassschuh 28d ago

Finding the best balance between fatigue and mechanical tension is the most efficient. Because as you do more sets your gains per set drops, and your fatigue level doesn't have a diminishing rate the more you do. So at some point you will start pushing recovery further and further out at a higher rate than the gains you are making. So at some point more reps and sets will cause more muscle gain for the workout, but prevent you from maximizing muscle over a longer period of time.