Fitter Food’s Matt Whitmore offers expert advice about training, nutrition and fat loss.
One of the biggest mistakes people make in their efforts to get strong is assume they should do the same amount of sets (say 3-4) and simply increase weight and reduce repetitions.
That may get you so far BUT for seriously epic strength gains you need to DO MORE SETS.
5 sets x 5 reps is great, as is 6-8 x 3 or 7 x 4 and not forgetting to get the odd bit of heavy singles work in there too. There is no set rep range to get strong but you do need to stimulate the central nervous system (CNS), refine your technique and build motor patterns. All of which are achieved through doing multiple sets.
Give the big lifts such as the squat, bench press and deadlift more attention and devote more time to the amount of sets you do for each exercise in order to see awesome strength gains.