Set plans for strength building

Many people aren't sure exactly how to go about building strength - they come to the gym, lift some weights, and become disappointed as the expected strength gains don't really materialize.

When we're younger and we have 'weight training', we're generally told to perform a set of 10 with as much weight as we can lift 10 times.  Do three sets, and you're all set.

To maximize strength gains, three sets of 10 reps isn't really the way to go.  I've done quite a bit of research (and then tested things in the gym), and my general preference is for something closer to a 10/6/3/6/3 pyramid.  Essentially, this provides a number of plateaus - you do a warmup set of 10 with a somewhat lighter weight, maybe 50% of your max.  Then move to a more challenging 'heavy' set - 70% of max.  The third set is a super heavy - somewhere around 85-90% of your max, as much as you can lift three times with good form.  If you need a spotter's help with that third rep, that's fine - you won't for long.  Repeat the heavy and super heavy sets, and then burn out if you have any gas left in the tank. 

This set pattern allows for a couple things - the light weight stretches you out a bit, the heavier set preps your muscles for more strain, and then the super heavy sets are where you push your max as hard as you can.  The best way to build lean muscle is to lift heavy weights in a controlled fashion - doing sets of 12 or 15 has it's purpose, but it won't help you build muscle.

One more thing to keep in mind - form is always the most important thing, for safety and also for effective training.  Poor form may allow you to lift an extra five pounds, but it just isn't worth it.  Slow, steady, and using the proper motion is of the utmost importance, even if you have to knock back your weights a bit. 

Push hard.