Panos’s Reviews > The Muscle Ladder: Get Jacked Using Science > Status Update

Doing your 10-20 sets a week per body part is better split into 2 days, instead of doing a single dedicated muscle day.

Page 212 has chart of ideal set range per week for each muscle group.

10-20 sets per week for most muscle groups is ideal for muscle growth.

Higher volume (more sets) leads to increased muscle growth. Too many sets though can lead to slower gains, due to recovery.

Strategy 9: extending sets beyond failure - drop sets or partial reps to help increase stress on muscle. Good, but may lead to heavier soreness and longer recovery time. Sometimes apply but not always is best.

Strategy 4: adding sets - example increase sets by one every week while keeping reps the same. After 3 weeks reset sets and increase weight. Need to watch out for increased fatigue.

Strategy 5: overloading via technique - example is slower more muscle focused activation.

Strategy 6: overloading via velocity - control negative and fast/explosive up. Not for all lifts, but good for bench, oh press, pullups and rows

Strategy 2: same weight, increase reps.

Strategy 3: double progression, increase reps 3 weeks in a row, then up the weight and reset reps. Repeat cycle. Do a longer rep increases if needed (especially when the weight increase is too big due to equipment limitations).