Set & Rep Rechner — Formel
## How to Choose Sets and Reps
### Training Goal Guidelines
- **Strength**: 3-5 reps at 85%+ 1RM, 3-6 sets
- **Hypertrophy**: 8-12 reps at 65-80% 1RM, 3-5 sets
- **Endurance**: 15-20+ reps at 50-65% 1RM, 2-4 sets
### 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.
### Training Goal Guidelines
- **Strength**: 3-5 reps at 85%+ 1RM, 3-6 sets
- **Hypertrophy**: 8-12 reps at 65-80% 1RM, 3-5 sets
- **Endurance**: 15-20+ reps at 50-65% 1RM, 2-4 sets
### 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.
- Working weight = 225 * 0.75 = 168.75, rounded to 170 lbs
- Target reps for hypertrophy = 10
- Volume = 170 * 10 * 4 = 6,800 lbs