Blog · 4 posts
Weekly sets, recovery and frequency
How many weekly sets a muscle needs, how long it takes to recover, and how to read soreness and fatigue without a spreadsheet.
Posts
Muscle recovery time: what the 48 and 72 hour windows mean
Four sets of deadlifts put four muscles on the recovery clock. Four sets of lateral raises put one. Here is how the app reads recovery from 48 and 72 hour windows, and how to plan the next session around them.
Guide · 10 min · November 5, 2026
How many sets per week per muscle, and how to count them
Start near 12 hard sets per muscle a week and work towards 20 if you recover. The harder part is counting: a bench set is a chest set, but it is also half a triceps set, and that changes your arm day.
Guide · 8 min · October 27, 2026
Is 3 sets enough to build muscle, or do you need more?
Three hard sets of an exercise builds muscle when the week adds up. Done twice a week, that is 6 sets for the muscle. Here is what the research says about the dose, and why the sets have to be hard to count.
Answer · 5 min · October 27, 2026
Should warm-up sets count as volume in your weekly total?
No. A warm-up is a set you could have done five more reps of, and the studies behind the weekly set ranges never counted a set like that. Here is what does count, and the one ramp set that might.
Answer · 5 min · October 23, 2026