Free lifter tool · saved on your device
Are you training enough?
Tally your weekly hard sets per muscle and see each one against the ~10–20 sets-a-week range most research links to growth.
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Hard sets / week
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Under 10 · build up
10–20 · optimal
Over 20 · high
A "hard set" is a working set taken near failure. ~10–20 sets per muscle per week is a general evidence-based range for growth — your sweet spot depends on experience, recovery, intensity, and exercise selection, and more isn't always better. Educational, not a prescription. Saved only in this browser.
Spotter builds and auto-adjusts your program so your volume lands in the right range every week.
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