Set & Rep Rechner
Finden Sie den optimal sets, reps, and working Gewicht for your training goal. Berechnen Sie volume for strength, hypertrophy, or endurance.
Working Weight
170 lbs
Working Weight vs Estimated 1RM
Formel
How to Choose Sets and Reps
Training Goal Guidelines
Working Weight
The calculator rounds to the nearest 5 lbs for practical plate loading.
Volume = Sets x Reps x Weight
Total volume is the key metric for progressive overload and training tracking.
Lösungsbeispiel
Hypertrophy training with a 225 lb 1RM, 4 sets.
- 01Working weight = 225 * 0.75 = 168.75, rounded to 170 lbs
- 02Target reps for hypertrophy = 10
- 03Volume = 170 * 10 * 4 = 6,800 lbs
Häufig Gestellte Fragen
How many sets should I do per exercise?
3-4 sets is effective for most goals. Beginners may start with 2-3 sets. Advanced lifters may benefit from 4-6 sets.
Should I train to failure?
Training 1-2 reps short of failure (RIR 1-2) is generally recommended. Going to failure occasionally is fine but doing so every set increases fatigue without proportional gains.
Can I mix rep ranges?
Yes. Many effective programs use different rep ranges on different days or for different exercises to develop multiple qualities simultaneously.
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