How many sets/reps do you all typically do in your workouts? I've been researching this and it seems that the most common advice for those who want to put on muscle is to do lower reps with greater weight. I've found some differing opinions on doing a "light day" where you decrease the amount of weight you use. I also remember reading somewhere recently that men who incorporated a "light day" into their routine saw greater gains over the long term. I'm not sure I really understand the science behind this...

Currently, I do about 4 sets with up to 10 reps. I increase the amount of weight for each set and decrease the number of reps as I progress. For each subsequent workout, I try to gradually increase the amount of weight I'm lifting, even if only by a pound or so.

So what do you all find works best?

Thanks,
Todd

The science behind this is easy man, your muscles have memory, they remember everything you do, if you keep doing the same thing over and over then your muscles get to the point that they "guess" whats coming, at this point the growth stops, by including a "light day" on each muscle group or a day of drop sets or anything else you keep them guessing, on "light day" it doesn't necessarily mean the whole day has to be light, I tend to take one exercise at 30% max and do one set of that exercise to failure (I shoot for 40 reps). then move onto the next exercise, giving a longer recovery period between exercises (about three to four minutes).

But can't you "keep them guessing" simply by switching up your routine? I understand that when you continue to do the same exercises over and over again that it's natural to hit a plateau. Your muscles have adapted to those exercises and so they don't grow as fast. I'm just not sure I really see how doing the same exercises with less weight is beneficial at all. Just seems like wasted energy and movement.

If someone can point me to some research about this, I'd love to see it. I've been searching the net and have only come across anecdotal evidence at best.

The only research I have found on it relays it to the ABC routines like the Hatfield workout... can't find anything else to send to you that is in the context is used here

I've read that if you want to build muscle, you have to lift heavy. I have tried the high weight low rep thing, 4-6reps, but I find that at my age I tend to injure myself. I am currently doing three sets of 6-12 reps to failure. When I can to three sets of 12 then I increase the weight. With this method I find that I usually can do more reps or more weight each time I lift.

if you want to grow you have to keep them muscles constantly guessing what is going on.