Training goal
Build muscle
Hard sets taken close to failure, enough of them each week, and a little more over time.
The numbers
10–20 sets a week, 0–3 RIR, 2–3 min rest
- Reps per set
- 6–30, most sets 6–15
- Load
- 30–85% of your 1-rep max
- Hard sets per muscle a week
- 10–20
- Effort
- 0–3 reps in reserve
- Rest
- 2–3 min compounds, 1–2 min isolations
- Tempo
- 2–4 s lowering, under control
- Frequency
- Each muscle twice a week or more
How to apply it
- Pick one or two S or A tier exercises for each muscle.
- Do 2–4 sets of each, training every muscle at least twice a week.
- End most sets with 1–3 reps left. Take the last set of isolations to failure.
- Use double progression: hit the top of the rep range on every set, then add load.
- Take a lighter deload week when performance drops two sessions in a row.
Common mistakes
- Junk sets that end far from failure
- Switching exercises every week, so you can’t tell if you’re progressing
- Cutting rest short to chase a pump
Put it into practice.
Pick a plan that fits and log every set in Carga.
