For muscle growth, a useful general target is about 10-20 hard sets per muscle group per week. Most lifters should start around the lower-to-middle end, often 10-16 sets, then add volume only when performance and recovery are holding up.

A hard set means the set is close enough to failure to be stimulative, usually around RPE 7-9 or 1-3 reps in reserve. Failure is RPE 10 and should not be the default for most sets.

For strength, keep enough volume to progress but bias heavier, more specific work. A practical default is training each muscle about 2 times per week and spreading weekly sets across sessions.