The total amount of working sets is by far the biggest determinant of how much muscle you're going to grow per session. You can do anywhere from one set to as many as 12 to 15 sets for a muscle group in a session, but if you exceed your maximum recoverable volume, you risk reaching junk volume where your nervous system is too fatigued to recruit muscle fibers effectively.

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.

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.

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

If you can't match or beat your previous performance in two consecutive sessions, it indicates that your cumulative fatigue is too high, and it's time to either deload or adjust your training volume to allow for recovery.

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

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.