3 - 5 sets (I try to do more sets on the days i have less individual exercises)

8 - 15 reps (really depends on that specific moment, I focus mainly on the contraction of the muscle, while trying to do explosive yet controlled movements)


Thank you Ross, for your feedback. The thing with the "arms-day" is that, well, I have a pretty full week, and the arms-day gives me some room to breathe in terms of time. If training legs 2 times a week in this program would be better, I could train 7 days a week, no problem.

As soon as i get some bigger weight's I'm going straight back to low volume... Hope this will cut it in the meantime.

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Now, people who walk the walk sometimes talk the talk. But people who talk the talk, never walk the walk."