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whats the best set rep ratio ? I have tried 3 sets of 15? 4 sets of 10? 5 sets of 5 etc?

18 sets of 40 its the only way a muscle will grow.

with triple sets.

read the stickies.

well that's completely unhelpful.

What are you guys talking about!! The best set-rep range is 1. 1 set and 1 rep!

touche. almost forgot.

Everyone is different, all of them work, try them all out.

I second that. But it's only true if your goal is maximum strength (contractile-mass). If you want maximum size you need more volume. Not necessarily a higher rep range but more singles. Something like 10-15x1x85% with short rests between singles ~5 seconds. Energy expenditure (glycogen depletion) will be much higher an provide much greater size gains than the 1x1.

I heard that just thinking about doing a set helps muscle growth the best...