Depending on the goal, training should be performed in different sets and repetitions. This is distinguished by maximal strength (e.g., for Strongmen), muscle building (e.g., for Bodybuilders), endurance strength (e.g., for Sprinters), and explosive strength (e.g., for High Jumpers).
| Goal | Sets | Reps | Speed | Intensity | Break |
|---|---|---|---|---|---|
| Maximal strength | 1 – 3 | 1 – 6 | slow | RM | ≈ 3 min |
| Muscle building | 1 – 3 | 8 – 12 | medium | RM | ≈ 2 min |
| Endurance strength | 2 – 4 | 20 – 30 | medium | NRM | ≈ 1 min |
| Explosive strength | 5 – 10 | 6 – 10 | fast | NRM | ≈ 1 min |
Legend:
- RM … Repetition maximum
- NRM … Not repetition maximum