The appropriate number depends on your training experience, goal, exercise selection, intensity and recovery capacity. Beginners often progress with relatively low volumes, while more experienced lifters may require additional weekly sets to continue progressing. The range shown by the estimator should be treated as a starting point rather than a mandatory target.

RPE stands for Rating of Perceived Exertion and is a way of measuring how difficult a set feels. RPE 6: approximately four repetitions remaining RPE 7: approximately three repetitions remaining RPE 8: approximately two repetitions remaining RPE 9: approximately one repetition remaining RPE 10: maximum effort with no further repetitions possible The estimator uses RPE to account for how challenging your working sets are.

An effective set is a working set completed close enough to muscular failure to create a meaningful training stimulus. Most working sets are typically performed with approximately one to four repetitions remaining, depending on the exercise, training phase and individual.

A set generally counts when the target muscle is trained through an appropriate range of motion and the set is performed with sufficient effort. Warm-up sets and very easy sets normally should not be counted as working volume. Compound exercises may contribute volume to several muscles. For example, a bench press primarily trains the chest but also provides training stimulus to the triceps and front deltoids.