The Best Set & Reps To Gain Muscle

According to the National Federation of Personal Trainers Weight Training Specialist Manual, "white" fast-twitch muscle fibers have the greatest growth potential and primarily exert short bursts of high-intensity strength. Target these muscle fibers with four to six repetitions per set. Fitness trainer Diana Rini recommends compound movements to increase size and strength. Compound movements are exercise movements that use multiple joints like the squat, bench press and lateral pull-down. Divide your muscle-gaining workout into three days.

Back and Chest

Complete back and chest resistance exercises on the first day of your routine. Back exercises include lateral pull-downs or the seated row. Chest exercises include the bench or incline press. Perform four repetitions per set for each muscle-group exercise. Rest between sets to ensure that you can complete the next set. Perform eight to ten sets of the back exercise and six to eight sets of the chest exercise. Increase the repetitions per set to five and six as you gain strength in subsequent workouts. Increase the weight only after you can complete six repetitions for every set, and increase the weight by using the amount that you can barely complete four repetitions with.

Shoulders, Biceps and Triceps

Perform shoulder, biceps and triceps exercises on the second day. Complete four to six sets of upright rows or the military press for your shoulders. Complete three to five sets of dumbbell or barbell curls for your biceps. Complete four to six sets of tricep dips or tricep extensions for your triceps. Perform four repetitions per set for all three muscle groups, and use weight that you can barely complete four repetitions with while maintaining proper form throughout each repetition. Increase the repetitions per set to five and six as you gain strength in subsequent workouts. Increase the weight only after you can complete six repetitions for every set, and increase the weight by using the amount that you can barely complete four repetitions with.

Quadriceps, Hamstring and Trapezius

Do quadriceps, hamstring and trapezius exercises on the third day. Complete eight to ten sets of squats, leg press or seated leg extensions for your quadriceps. Complete eight to ten sets of seated or lying leg curls for your hamstrings. Complete three sets of shoulder shrugs with a barbell or dumbbell for your trapezius. Perform four repetitions per set for all three muscle groups, and use weight that you can barely complete four repetitions with while maintaining proper form throughout. Increase the weight for a particular movement only after you can complete six full repetitions for each set. Increase the weight to an amount that you can barely complete four repetitions with.