You could record your current level of strength and stamina on tape or by just writing
the number of reps per set you're able to finish with proper form.
To make it more brutal, set a timer for 5 minutes and perform as many cluster sets as possible, dropping
the number of reps per set when necessary.
If you're looking to get as big as possible, keep
the number of reps per set in the 6 - 12 range most of the time.
But secondly you will not be able to perform
the number of reps per set that appears to result in the greatest amount of muscle gain:
But there is one major problem... We can't keep the weight on the bar for very long before the weights must be stripped so that we can continue to hit our designated
number of reps per set.
Not exact matches
By increasing the
number of sets per week, and sticking to the 8 to 15
rep ranges, you greatly increase the volume compared to the first week.
However, if your exercise routine consists
of large
numbers of reps per exercise, which means more than 15
per set, or if your routine is very high in
sets, which means more than 20
sets per muscle group, then a diet with no carbohydrates can be harmful.
Furthermore, other researches have shown that the optimal
number of sets for muscle growth is in the range
of 8 to 12, while the best way to gain muscle strength is to perform 1 - 6
reps per set.
Simply go back and forth between exercises until you reach the highest
number of reps in the
set (in this case, 5
reps per drill); you will do 1
rep of each, then 2
reps of each, etc until you reach 5 before resting between rounds.
So volume or the
number of reps done
per set can't be the reason for the hypertrophy stimulation.»
It's relatively straightforward to create linear progressions by adjusting the volume
per set, the total
number of sets, and the rest ratio so that an athlete is progressively doing more
reps in a shorter amount
of time.
Throughout the history
of modern strength training, 5
reps per set has been a magic
number.
Then, you can adjust the
number of sets upwards or downwards based on how your body responds and the
reps per set implemented each workout.
... For example, breaking through a plateau as an beginner or intermediate may be as simple as increasing or reducing your squat training frequency (i.e.
number of times you squat
per week); or changing the
number of sets and / or
reps you perform for squats.
Many people choose 2 - 5
sets per exercise, depending on the
number of exercises they're planning to do, the
number of reps and how much time they've got.