How to Build Strength: Sets, Reps, and Proven Techniques
Show Notes & Resources
In this episode of the Everyday Strength Podcast, Anthony breaks down one of the most common and misunderstood questions in strength training: how many sets and reps actually drive strength gains. Rather than relying on gym folklore or rigid templates, this episode walks through the evidence-backed principles that govern strength development. Anthony explains how volume, intensity, frequency, and progression work together, and why different phases of training demand different set and rep strategies. The discussion bridges classic strength frameworks with modern coaching practice, giving listeners tools they can immediately apply. This episode is designed to help athletes, coaches, and serious lifters train with intention rather than guesswork.
Key Topics Covered:
This episode covers how strength is built through the interaction of volume, intensity, frequency, and progressive overload. Anthony explains Prilepin’s Chart in practical terms and discusses why certain rep ranges are better suited for specific training phases. The conversation outlines baseline set, rep, and rest recommendations for strength, then expands into advanced methods such as cluster sets, wave loading, rest-pause training, and overwarm singles. Guidance is provided on how to integrate these tools into a four-week block without accumulating excessive fatigue, along with common mistakes lifters make when applying advanced techniques too early or too often.
Relevant Science & Articles Mentioned:
Prilepin, A. (1974). Methods of developing maximal strength. Soviet Sports Review. https://www.elitefts.com
Zatsiorsky, V., & Kraemer, W. (2006). Science and Practice of Strength Training. Human Kinetics. https://us.humankinetics.com
Schoenfeld, B., Grgic, J., & Krieger, J. (2019). How many sets are enough for muscle hypertrophy? Sports Medicine. https://link.springer.com
Grgic, J., et al. (2018). Effects of resistance training intensity on strength development. Sports Medicine. https://link.springer.com
Related Everyday Strength Episodes:
The Role of Programming for the Everyday Athlete
The Best Training Split You’re Not Using
How Long Do Gains Last? Understanding Training Residuals
People Mentioned:
A.S. Prilepin is referenced for his foundational work on optimal loading parameters for strength development. Vladimir Zatsiorsky is discussed for his contributions to understanding strength as both a physical quality and a trainable skill. Brad Schoenfeld is mentioned in relation to research on training volume and adaptation.
