1. Increasing reps is great, but there is no need to increase sets. Hitting 6-10 sets per week in a muscle group maximizes growth. You should really be focusing on progressively overloading weight. 2. Yes, but some muscles like the biceps can get optimal activation from lengthened partials (not full ROM) 3. Supersets are good, but you should be doing 2 sets that work opposite muscles so one is resting while the other is working. And shortening rest time is a bad idea overall, your muscles need that time to prepare for the next set. 4 minutes is often optimal. 4. Drop sets and forced reps are great as they can train your muscles to a great point of failure, but pyramid sets have no boost in growth and should only be used in an increasing way if you have bad joints 5. Like I said, only 6-10 sets per week is needed for optimal growth, make sure to take rest days often (I do every 4 days) to keep your muscles growing
Thanks for sharing your thoughts! You make some good points. It’s true that progressively overloading weight is crucial for muscle growth, and hitting around 6-10 sets per week can be effective for many. However, some studies suggest that more volume can also contribute to growth, depending on individual factors like training experience and recovery. Regarding the biceps, using lengthened partials can be beneficial for targeting specific muscle activation, but incorporating a full range of motion is also important for overall development. Supersets are a great technique, especially when working opposing muscle groups to allow for recovery, but it’s essential to find a balance with rest times. While some lifters benefit from longer rests (like 4 minutes), others may find shorter rest periods effective depending on their training goals. Drop sets and forced reps can definitely push muscles to fatigue, which is useful for growth, but pyramid sets can also provide benefits like strength endurance, as long as they’re used carefully. Ultimately, the right approach can vary greatly from person to person, so it's all about what works best for you. Rest days are vital for recovery, and your strategy of taking them every 4 days sounds solid. Keep up the good work!"
