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Shape Studio: Lift Society At-Home Strength Circuits Shape 2/19/2021 Replay Video Remember this number: eight reps. Why? According to a new study in the Journal of Strength and Conditioning Research, aiming for a weight that you can do just eight reps per set gets your strengthening and sculpting done fastest. Basically, what determines the results you get from your lifts is training volume, or the amount of weight you hoist multiplied by the number of reps and sets you do. In the study, exercisers bench-pressed twice a week with the same training volume: four heavy reps for seven sets, ei...