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.
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.
Therefore, you might have to use a lower - load when performing the kneeling variation in order to be able to perform the same
amount of reps per set as you're able to complete when standing.
You don't have to memorize everything; there are television screens around the studio that show both a graphic of the move and number
of reps per set while you're doing strength on the floor and treadmill signs hanging on the mirror to guide your speed choices.
This section is all about getting away from the black hole of 8 to 12 reps all the time, so the next initiative to take is to completely blow that range out of the water by doing sets of just insane
numbers of reps per set.
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: