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 7: overloading via mind-muscle connection - similar to 5, focus on the muscle and its activation. Some exercises better than others for this.

Strategy 8: overloading via shorter rest periods - less recovery time means muscles are working harder. Good if conditioning is wanted or limited time, but growth is better with longer breaks.

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).