sets and reps for maximum strength phase

**polly56** · 05-12-2009, 08:50 PM

In your opinion when trying to gain more muscle and trying to get stronger what is the most appropriate sets and reps for your main lifts? i.e squat, deadlift, bench

I've heard 4 sets of 5 and 5 sets of 3 can be effective perhaps its a combination?

what does your body respond the best to and why do you think that is?

**spywizard** · 05-12-2009, 09:34 PM

4-6 range

100% effort

3 sets

strength development.. remember to rest 3-4 days before working that muscle group again..

**eatrainrest** · 05-12-2009, 09:39 PM

Originally Posted by spywizard

4-6 range

100% effort

3 sets

strength development.. remember to rest 3-4 days before working that muscle group again..

thats the sweet spot for me although i will only incoporate the 4 rep max with compound movements and for only 1-2 sets per muscle group. NEVER apply that range to isolated movements for smaller muscle groups