Final answer:
The American College of Sports Medicine recommends 2-4 sets per major muscle group for most adults. Varying volumes are suggested based on individual fitness levels and experience, with 1-2 sets for beginners and potentially more for advanced trainees.
Step-by-step explanation:
The American College of Sports Medicine (ACSM) recommends a training volume of 2-4 sets for each major muscle group to improve strength and power in most adults. This recommendation can be adjusted depending on the individual's training experience, goals, and the specific exercise being performed.
For beginners, 1-2 sets may be sufficient to see gains in muscle strength and endurance. In contrast, more experienced lifters may require higher volumes, possibly in the 3-6 set range, to continue making progress. The key is to ensure that the muscles are stimulated adequately to adapt and grow stronger over time.
It's important to pair these recommendations with other key factors such as exercise selection, intensity, frequency, and rest periods to optimize training outcomes. The ACSM also emphasizes the significance of progressing an exercise program in a systematic and individualized manner to maximize benefits and minimize the risk of injury.