Showing posts from November, 2015

Excellent muscle gain article...

Just found this on Lyle's site.

It's an excellent article on the effect of different rep and set ranges.

I've always been a fan of lower rep ranges (5 to 8); lower set ranges (2-3) and higher rest periods (3-5 mins). The article shows nicely that this is still a good choice for both strength and size gains, but with the warning that lower reps with higher sets tends to stress the nervous system and lead to injury and fatigue.

I'm currently experimenting with fine-tuning my rep and set ranges based on how each muscle group responds to reps in the range of 5 - 15. I think I've settled on my "optimal" reps and sets based on the following protocol:

For several weeks, I trained each exercise with a set of 5 reps, then 10 reps, then 15. As always, when I was able to lift a weight for the assigned number of reps, I would increase the weight the following week. After several weeks I could then determine what the maximum weight I could lift for each exercise and …