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doi: 10.3389/fnut.2024.1392666 Received 27 February 2024 Accepted 03 June 2024 Published 24 June 2024 Volume 11 - 2024 Edited by Mahta Moussavi, Prairie View A&M University, United States Reviewed by Andrew McLeod, University of Illinois Chicago, United States Laura J

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These are the most popular starting points for percentages and sets and reps for specific goals: Speed and power: 50-60 percent, 3-5 reps per set Muscle size: 70-80 percent, 8-12 reps per set Strength: 85-95 percent, 3-5 reps per set But there's nothing magical about those numbers, or about the traditional bodybuilding set and rep scheme of 3 sets of 8-12 reps at 70-75 percent