In order to build muscle and increase strength, you need to train with weights and strive to lift progressively heavier amounts over time. While the intensity and consistency of your training is the main factor in your success, you should also consider the number of repetitions and sets that you will do when training, as these will dictate how well you progress toward your goals.
Strength and Power
In the body there are two main types of muscle fibers. Fast-twitch fibers are responsible for any exercises which require a great deal of strength and power, such as Olympic lifts, box jumps and any compound exercises like deadlifts and bench presses when the weight is close to your one repetition maximum. Strength coach Christian Thibaudeau advises that when training for power and speed with exercises like these, you should perform no more than 25 total reps. A good set up would be five sets of five, or eight sets of three.
Muscle Growth
For muscle growth to occur optimally, you need to work both the fast-twitch fibers mentioned above, and the slow-twitch fibers, which are responsible for muscular endurance exercises. Bodybuilder and trainer Tom Venuto recommends that performing the majority of your sets in the six- to 12-repetition range will give the best muscle-growth results, along with some increases in strength.
Exercise Type
More complex, multi-joint free-weight exercises like deadlifts require a lot more concentration to perform than a single-joint machine exercise like a cable biceps curl. Because of this, you should stick to a lower rep range of around three to six repetitions and between three and eight sets when performing more demanding exercises like deadlifts, as you will be able to maintain concentration throughout your sets. Isolation exercises like biceps curls should be done with higher repetitions, and a lower number of sets --- three sets of 15 for example --- as using a heavier load for a lower number of repetitions may put undue stress on your joints.
Overtraining and Technique
Overtraining occurs when you push yourself too hard in training for a prolonged period of time, without adequate recovery and can result in fatigue, decreased performance and illness. Performing too many reps and sets can contribute to overtraining syndrome. Likewise, performing reps to the point where your technique begins to falter can cause injuries. Be sensible with the number of reps and sets you do, and reduce both if you feel that your form is deteriorating.
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