„How much should I do?” is the question every lifter asks. The honest answer is a range, not a magic number — but the range is useful.
The working range
For most people, roughly 10–20 hard sets per muscle group per week drives good growth. Beginners do well at the lower end; more advanced lifters often need more volume to keep progressing.
Quality over junk volume
- A „hard set” means close to failure — 1 to 3 reps left in the tank.
- Extra sets that are easy or sloppy add fatigue, not muscle.
- Spreading sets across two sessions per muscle often beats one brutal day.
Start lower, build up
Begin near the bottom of the range, progress with overload, and only add volume when progress stalls. More is not automatically better — recoverable volume is.
UnderForge sets your starting volume to your level and nudges it up as you adapt, so you're always doing enough — and rarely too much.