Choose Your 2×2 Objective
Frequently Asked Questions
Depends on your objectives:
Generalized Strength: 2-5 sets of < 8 reps.
Generalized Endurance: 1-3 sets of >12 reps done to fatigue.
Hypertrophy (Muscle Gain): Stick with more like 2-4 sets of 6-12 reps.
Power: 2-5 sets of <6 reps, done explosively or with the intent of moving quickly.
If you need something more specific than that, then you should probably hire a coach as these aren’t set in stone and are more like rough guidelines or where you might want to spend the majority of your time in a training year.
People make the mistake of thinking they can do the same thing indefinitely or that there is some magical set/rep scheme (*ahem 3×10 or 5×5 being popular internet examples) that is the cure all of everything that is not physically fit.
This isn’t the case. Depending on how you plan, and what you’re planning to accomplish, you should probably hit 2-4 different qualities each year. For most people who aren’t training for a very specific thing, this is the best way to approach it.
Outside of that, most people are best served training the majority of their time in that 6-12 rep range. Not just a muscle growth area, but also the most versatile.
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