Why “3 Sets of 8 to 12 Reps” Might Be Killing Your Gains

Here’s a much better (science-backed) approach

Photo by Paul Gray: https://www.pexels.com/photo/muscular-man-lifting-weights-on-the-gym-13020519/

If I ate a toffee every time I’m asked, “How many reps for the best gains?”, I’d be morbidly obese.

Drawing in a deep breath, I launch into an explanation of progressive overload — and how the exact rep numbers don’t matter much.

While most zone out and get back to their 3 sets of 8–12 reps, a few inquisitive folks listen.

God bless their gains!

Through this article, I want to settle the reps-question once and for all.

The Only Factor that Matters for Continuous Muscle and Strength Gain

Legend has it that Milo of Croton shouldered a bull calf and carried it around every day.

As the calf grew heavier, so did Milo’s strength and muscles.

Wikimedia Commons

This myth illustrates the power of progressive overload — gradually (over)loading your body with higher and higher resistance.