How to Build Strength: Sets, Reps, and Proven Techniques
Show Notes & Resources
If you’ve been asking yourself “How many sets and reps should I do to get stronger?” — this episode will give you a clear, evidence-backed answer.
We’ll break down exactly how to structure your training for strength, including the set-rep schemes I use most often, the research that supports them, and advanced methods to layer in once you’ve built a solid foundation. Whether you’re an athlete, a coach, or a dedicated lifter, you’ll leave this episode with the knowledge to program smarter and train with more purpose.
Here’s what we cover:
How strength is built: volume, intensity, frequency, and progression
Prilepin’s Chart explained for practical programming
Why certain rep ranges work better for certain phases
How to choose between set and rep schemes based on your goals
The baseline sets, reps, and rest periods for strength gains
Advanced methods: cluster sets, wave loading, rest-pause training, and overwarm singles
How to plug these methods into a 4-week block without overtraining
Common mistakes when applying advanced techniques
Strength is a skill as much as it is a physical quality. At Hagele Strength, I design training that respects both. This episode will show you how to apply proven frameworks with the precision of a coach—so you can progress in the gym with intention.
🔗 Links & Resources:
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