In your opinion what is an EFFECTIVE amount of sets and repetitions?

[xjay1234]

Example Training Biceps

4 Sets of 10 repetitions Bicep Bar Curls (each set weight increase)

4 Set of 10 repetitions Hammer Lifts ( each set weight increase)

4 Sets of 10 repetitions Bicep Cable Curls (keep the same weight throughout)

4 Sets of 10 repetitions Traditions Press Ups.

Now of course this was just an example, but would something like that be effective enough? With different muscle groups would be the same 4 Sets of 10 Repetitions then change doing a different exercise working on that same muscle.

[xjay1234]

In the past at the gym I am honest to admit, I have never really counted my repetitions, I just repeated till I felt my muscle go an adequate work, then I would increase the weight or whatever. But I think I should be much more mature and structured in my repetitions and sets.

[Times Roman]

Here is a general sweeping statement:

There are two types of muscle fiber type:

Type 1 - aerobic (slow twitch; aka "endurance")
Type 2 - anaerobic (fast twitch; aka "strength")

within the type two muscle fiber family, there are more or less three sub types:

Type A - moderately fast -
Type B - Fast -
Type C - Very Fast -

There is a correlation between the speed of the twitch, and how easily the muscle fiber "tires out". The fastest twitch, C, is the strongest fiber type in your body, yet tires very easily, usually within five reps or so. So the five reps becomes your target before failure. B is not quite as strong, but lasts a little longer, around ten reps. and finally, A is the least strong of the three, with a target failure at 15 reps. You need to hit each fiber type to get a good growth signal for body building purposes. Power lifters really only focus on Type C and therefore have a different strategy.

So to answer your question, you need a good solid three sets, with sufficient weight for each set to achieve failure rates around 15/10/5 reps.

[xjay1234]

Cool

[Mp859]

Quit writing in different colors you are hurting my eyes!

[hellomycognomen]

Mix it up. Use the numbers to monitor progress but don't let them dictate your workout.
Your muscles don't care about numbers, they only respond to stress.