You haven’t gone over eight reps in like four months!!! 
I kid. But who doesn’t hate local muscular endurance training - like sets of 15-25? I find those types of sets to be no fun at all. I’m not saying they’re not beneficial; it’s just hard for me to suck it up and run a phase of training like that.
I did 10 reps yesterday!!! Haha I don’t think I could do a block of THAT high of reps for my compound lifts. But I think 3-10 for compounds with the occasional 15-20 rep set. But I think for assistance work it should all be 10-25 reps depending on the exercise.
I think I could tolerate one long set for a muscle. Yesterday I did two minutes of leg presses. One high rep set of squats (like 20-50 reps) would probably do the trick. I’d rather do that than multiple sets of 20.
Gee, doesn’t this redefine what I tried to bring across right in the beginning of this thread:
How do you define 8-10 sets of volume being enough as a driver??!!
Those sets to 5-8 reps vs to 20-25 reps are totally different volumes, if now we add different weights as well- this leads to a whole new definition, hence my desire to see a routine for Paul‘s ideas!
Hold fire on the ticker tape parade there.
We all know no-one is building a program around large amounts if 25-50 rep sets so using it as an example to prove yourself right is disengenous at best.
Idk man, 10 sets of 25 @ 225lbs sounds fun
Did your mother ever get you tested for crazy?
Who’s out here flagging posts like this one? Clearly they’ve not taken a peak at the off topic section.
I don’t know why someone would even flag that comment. It was obvious sarcasm lol.
A1. Straight arm pulldown 3 secs up 3 secs down
A2. Hammer strength supinated pulldowns
As long as you’re alright with it.
8 to 30 is a big jump in reps. I like to do 15 to 20 for high reps.
I ain’t using anything to prove anything!
I am saying:
Classifying 8-10 sets as a driver for muscle gainz per musclegroup is lacking content!
How many reps? Which load?
Yes, it’s an individual answer as stated before!
So how about putting the adequate options together to form a knowledge base? Possibly as a „Carter sticky“?!
Only if you’re taking it as 100% gospel commandment. I take it as a guideline, and also taking it as granted that we’re talking about pretty normal rep ranges.
To me, it goes without saying that if you’re doing 8 straight minutes of squats or something equally disgusting, you’re likely to lower this range a bit. That feels like common sense to me. Common sense should always be applied.
Here is the 2+2 = 4 that I got out of all this, with 8-10 sets.
Get stronger in the 8 - 12 rep range. So, 8 to 10 sets with 8 - 12 reps.
The simple take away for me is this…
If you are currently doing, let’s say for example 8 sets for chest and you are not gaining muscle, increasing the amount of sets (volume) is unlikly to help.
Instead you should be looking at other variables in order to drive muscle growth, for example intensity, progression, varying rep ranges, exercise selection and execution, mmc and tension, nutrition.
Find what works for you, its likely something other than sheer volume that is holding you back.
I don’t understand what you’re trying to accomplish here.
“How many reps and at what intensity? Everyone is different. Can Paul put together a program for free?”
You acknowledge that everyone is different but you still want someone to write out a program for you? You even asked @The_Mighty_Stu when Paul shot you down. You’re really coming off as if you want a free program.
Look at Paul’s free stuff on here or buy a program if you want to see how he’d plan things. You can also follow him on Instagram and see what he does in his workouts. Watch The Swoley Trinity Podcast on Advices Radio.
In the last episode, Dr. Brad Schoenfeld participates. 8-12 sets per muscle per week seems to be the sweet spot, but individual results will vary. You know what else was discussed? Reps. Different rep ranges achieve different results so someone seeking to get the most out of their genetics should use a variety of methods in their training.
And guess what is emphasized above all things - these are guidelines and individuals must apply trial and error to themselves to see what works best.
Copy someone else’s training to get started, but at some point you’ll have to tweak things to make it the best program for you.
I am trying to pull the strings together!
If all this thread is it being a „secretive“ way of promoting Paul‘s or Stu‘s websites and their program selling machines- so be it.
I was under the impression of us being ASKED what we think the driver is, so why not share OUR experiences - that‘s what forums are there for, I thought, that’s why I ask- even Paul or Stu!
You are correct, but you’re misunderstanding what “share your experiences” means. Stating that one has had success with 8-10 sets per body part per week using straight sets and drop sets meets that criteria. Stating what one does by spelling out the entire program including exercises, sets, reps, rest, training days per week, nutrition, rest, and sleep patterns is way above and beyond.
You’ve asked multiple times and no one is biting. There is nothing secretive in this thread. If training was as simple as using one program for all people then we wouldn’t be here right now. We’d all be walking around with our desired physique and have no reason to discuss how we got there.