Training Tip: Worrying About The Number Of Sets And Reps In Your Routine Is A Waste Of Time. It's All About Intensity.
Just came by this site by accident and noticed that many people believe that reps, sets, days on/off make the perfect routine. In truth, they are the fundamentals that together can still make for a bad routine and translate into little progress.
I have spent ten years working out and revising routines for myself and others each year. While the rep and set scheme differs between each and every one, you still encounter someone who has the same build as you, is following almost an identical - if not the same - routine, is training for the same purpose as you at that moment (i.e. off-season to gain size), YET YOU BOTH EXPERIENCE TOTALLY DIFFERENT RESULTS. That's when the whining starts and the doubts begin that you have a bad routine or the guy that kindly laid it out for you on paper knows crap.
Realistically, you are missing the X factor - intensity. The best way to put on size and experience gains in strength is WANTING it to happen with every set. If I expend more energy lifting the same weight as the fellow I mentioned above, and fall completely exhausted upon completing that set, while he completes with maybe a rep or two to spare - who is getting the results? Choose the weight for each set as if you can only complete the target rep with your final breath using good form. Why hold back? The idea is to push forward and become ever more intense and focused on what you want. The fact that I spent the first seven years going through the motions, but never fully realizing that is was not for bad workouts, but lack of emotion and heavy effort, has since changed my perception of things. I made good progress then - but nothing like now. Besides, who won't improve when they are learning the ropes and experimenting with crazy routines and eating tons of food for the first time?
Crazy genetics and illegal supplements aside, I believe this is far more important than us slagging each other about how many reps of squats followed by what amount of rest. Lift as heavy as you possibly can for the targeted rep (why else do you designate rep scheme anyhow?), knowing that with the next set you are lifting heavier still. Most of us know better than to simply go through the motions. Knowing when the best effort can be improved by smarter and better effort will make the difference. I see too many people wasting their time - I did and I never want to do that again.
Just my opinion.
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