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When I first started training 30 years ago, 3 sets of 10 was the standard program breakdown. Then it became 5 sets of 5 and so on and so on. What I came to find out through my own personal experience, hundreds of clients and published studies as well, is that there is no magic number of sets and reps that is the gold standard.

What is key though is progressive overload, which is basically improving from session to session. You can make progress with 5 reps to over 20 reps. There is a secret sauce however, which is making sure you are getting a little better each time.

Progressive overload also avoids injury while pushing the progress as well (versus going 100% at all times).

If there is a magic number, it's looking back at the prior session, finding the goal and improving it by 1 more than before.


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