Sets
A set is the number of repetitions of an exercise followed by a rest interval. The number of sets is dependent on your goal and experience.
Basic Guidelines:
1. 3-months Consistently = 1-2 sets per exercise
2. 3-months to a Year Consistently = 2-3 sets per exercise
3. 1+ year Consistently = 3-4 sets per exercise
Reps
The number of full movements you complete during one set. This is goal dependent
Reps Training Effect
1-5 Strength increase through enhanced neural drive
6-8 Strength and hypertrophy
9-15 Significant stimulus for hypertrophy with some strength gains
16+ Strength endurance gains with lower hypertrophy gains