A good muscular endurance training protocol involves performing three to five sets of 12 to 100 repetitions, focusing on exercises like pushups and pull-ups to build the ability to perform work repeatedly over time, with concentric movements and 30 to 180 seconds of rest in between.

To improve strength, you should perform anywhere from two to 20 sets per week, with five sets being sufficient to maintain muscle mass.

Most people should aim for 5 to 15 sets of resistance exercise per week per muscle group to offset declines in muscle strength.

For those new to weight training, at least five sets per muscle group per week are necessary just to maintain muscle mass.

You should rest between sets until your cardiovascular system is mostly recovered, you feel strong again, and your synergist muscles are not limiting your performance. If your target muscle is ready to perform at least five repetitions, then it's time to go again.

Hypertrophy can be stimulated through a broad repetition range of 6 to 30 repetitions, with a recommendation of 10 sets per muscle group per week, emphasizing high volume and going to failure or beyond to stimulate growth.

For training frequency, you can train the same muscle anywhere from one to six times a week. Two to four times a week is a good idea for most people, with three to four being more suitable for those in specialization phases or who recover rapidly.

The amount of weight you choose should allow you to lift it with good technique for 5 to 30 reps, close to failure, to effectively stimulate muscle growth.

If you're doing something like nine sets for biceps, that's totally cool, but you just have to train them less frequently to allow for recovery. If you're doing 15 working sets for just your biceps in one session, the literature suggests that's not optimal because your last sets may not provide effective stimulus due to fatigue.