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.

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