When it comes to lifting, there is a universal number with regards to strength, power, and muscle growth. This number is between 15 and 25 total reps per exercise. The classic programs uses these numbers and get results. However, the tricky part is finding the right weight to use. You will want a weight that will push you but will leave you with enough to finish your reps without breaking form.
Use the "Goldilocks" method
. Here's how:
Pick a weight and do 25 reps with any of the following exercises: military press, pull-up, bench press, row, squat, or trap bar deadlift. Your reps must be clean and you shouldn’t miss a rep.
Rest when you need to and keep track of the total number of sets it takes to finish your reps and then find the number in the categories below.
Number of sets: 1 or 2
Number of sets: 8-plus
Number of sets: 3 to 5
If you needed 6 or 7 sets to finish your reps, you might just be tired and a little burnt out. Take a break for a few days and try again. If you still have to do 6-7 sets, lower the weight.
Use this method for all of your weight exercises. Do it three days a week for 3 weeks, letting the sets dictate your load for each movement. If you see your sets decreasing, add more weight for your next session. If you see your sets increase, lower the weight.
Try this today to make sure you're getting the best results possible out of your weight training. What do you lift?