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Sets and Reps

I don't know where along the line the notion became that you have to do a specific set and rep scheme to gain muscle. Most people's rep scheme seems to fall under something like 3 sets of 10 or 5 sets of 5.....something in that realm. Forget about the number of sets and reps together and shoot for specific reps no matter how many sets it takes you to get there. Other than my regular 5/3/1 sets I have steered away from a specific set and rep scheme for my assistance exercises. 40 is a good number and is the rep number I use, which will puts you in the hypertrophy range of 36-45 total reps per exercise.

Choose a weight that you can lift about 8 times and use that for your workout. Your focus shouldn't be on sets, just total reps, and compared to a 3x10 scheme you are getting in a heavier weight with more reps. 45 secs should be your rest period and every "set" should be done to failure. So you might get 10 your first set, 8 the next, and your last few might be 1's, but the important thing is that you finish all 40 reps, whether it's 6 sets or 10.

Give it a try, I promise you won't be disappointed.