Try performing
fewer reps per set.
The difference is that you are going to perform
fewer reps per set.
Do what you're most comfortable with, just keep in mind that the best way to build strength is
few reps per set with heavier weights.
Not exact matches
Work on progressing to higher weights and
fewer sets, capping your
reps at six and above
per set, Trink says.
Do just a
few sets at the end of each workout, aiming for about 6 to 8
reps per set.
So if you're focusing on increasing your arm size, experiment with higher
reps (25 - 35
reps per set) for your biceps exercises and lower
reps (8 - 12 or even
fewer reps) with heavier weight for your triceps exercises.
While heavy (> 85 % 1RM) weights can certainly contribute to muscle growth (not to mention strength), they're not optimal for a very simple reason: the heavier the weight, the
fewer reps you can perform (
per set,
per workout, etc.), and therefore, the less volume you'll be able to rack up.
While the
rep ranges used to develop size and strength can vary widely, most trainers and strength coaches have long agreed that loads that cut you off at 12
reps or
fewer per set are most appropriate for building muscle.