Every human body is different, which means we all react differently to particular training systems.
But we can all learn from each other’s experiences.
What are your favorite set-rep schemes for hypertrophy (muscle growth)?
Personally, I love:
a) 5 sets of 8
b) 10 sets of 6
The best results for
a) two (small bodyparts) or three (large bodyparts) exercises with about 120 seconds of rest between sets.
b) one (small bodyparts) or two (large bodyparts) exercises with about 90 seconds of rest between sets.
I have not made any good experiences with supersets. For some bizarre reason I always seem to tire out quicker than when performing straight sets.