how many reps and sets for maximum muscle growth?
Phase 2: Hypertrophy, or growth, consisting of high volume (eight to 12 reps, three to five sets) and moderate resistance (50 percent to 75 percent of one-rep max). Phase 3: Strength, consisting of moderate volume (five or six reps, three to five sets) and heavy resistance (80 percent to 88 percent of one-rep max).