Recommended set volume in the app
In the MFC app, 2–6 sets per exercise are currently possible. A single set is intentionally not provided, as it usually delivers too little training stimulus and leaves no opportunity to consolidate or correct technique in a second set. More than six sets, on the other hand, would disproportionately increase local/systemic fatigue while the additional benefit is usually small—it's more efficient to distribute weekly volume across multiple exercises/sessions.
Note: You don’t have to perform all sets. You can leave sets empty and still complete the session—the plan will not be changed because of that.
How to adjust sets in the app
Directly in the exercise view you can flexibly adjust your training volume:
“+” plus icon on the right → click to add additional sets.
“–” minus icon on the left → click to remove sets.
The change immediately affects your training plan and volume.
1. How does MFC determine the number of sets?
The suggested number of sets is based on your individual target volume: enough quality working sets to move strength and/or hypertrophy forward—matched to training goal, available time, and frequency.
2. Why does the number of sets matter?
Stimulus vs. recovery: Too few sets → too little stimulus; too many → disproportionate fatigue and poorer recovery.
Fatigue management: Every exercise taxes not only the primary muscle but also assisting muscles and your central nervous system (CNS). The right set volume provides a strong training stimulus without unnecessary exhaustion.
Progression with a system: MFC progresses via load, reps, or intensity. You still have leeway: if you feel particularly good/poor on a given day or have less time, you can sensibly add or omit sets. Recommendation: When possible, follow the suggested set counts and always hit the target RIR—that’s how the algorithm calibrates fastest.
Fatigue & diminishing returns
The first productive sets deliver the largest effect. With each additional set, the marginal benefit decreases while fatigue increases. Therefore, it’s usually better to distribute weekly volume rather than cramming many sets into a single session. MFC organizes your weekly volume so that quality stays high. Also see the article on “training frequency.”
As a rough guardrail, 10–20 working sets per muscle group per week have proven useful, depending on goal, tolerance, and daily life.
This is not a dogma: over 6–8-week macrocycles, deliberately test lower vs. higher volumes and observe performance, recovery, progress. In MFC you can pragmatically control this via training time/session frequency.
3. When does it make sense to remove or add sets?
➖ Remove sets when …
you’re under time pressure,
the muscle group is already sufficiently pre-fatigued (e.g., after compound lifts),
day-to-day form is low (poor sleep, stress, etc.).
➕ Add sets when …
you need more volume to target strength/hypertrophy,
the target muscle didn’t feel sufficiently stimulated,
you want to practice technique (at a lower intensity).
Practical tip: If you can do less on occasion, leave sets empty and complete the session—this keeps the plan stable. It’s better to adjust moderately within the week than to “overextend” individual sessions.
4. Scientific background & best practices
For hypertrophy, the literature shows a dose–response relationship: more quality sets up to a point → more gains; beyond that, diminishing returns and more fatigue.
Per session, ~2–5 working sets per muscle is a good range for many (from beginners to intermediates); advanced lifters can tolerate more in phases but should distribute volume across the week.
Pre-fatigue can be used strategically (e.g., prioritizing a weaker muscle first), but it’s not mandatory—the overall weekly quality matters more.
Consistency over perfection: Keep set numbers relatively stable for several weeks, then adjust deliberately (based on recovery/performance).
5. Summary
Adjusting sets is a simple, effective tool to keep your training practical and goal-oriented.
Follow the app’s suggestions, your target RIR, and your day-to-day form.
The first sets yield the biggest effect—MFC intentionally accounts for fatigue.
MFC handles progression automatically where it makes sense; manual fine-tuning is possible but not required.
Questions or feedback?
We’re happy to help!
📧 support@myfitcoach.de
References
References
Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2017). The effect of weekly set volume on strength gain: A meta-analysis. Sports Medicine, 47(12), 2585–2601.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose–response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082.
Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of Sport and Health Science, 11(2), 202–211.