I believe that each lifter has an ideal starting point for intensity and volume that will deliver optimum results in terms of consistent progress. I refer to this ideal as your point of progression. In my opinion, the majority of lifters will progress on a consistent basis if they start with an intensity that is two to three reps short of failure when doing six to ten reps per set. This simply means to stop two to three reps short of the maximum number of reps that you can perform within a set. When doing twelve to fifteen reps per set, the ideal intensity will naturally shift to three to four reps short of failure. When it comes to the number of sets to perform, I believe most lifters will make the best progress by doing two to four sets per muscle group within a given workout.
My personal opinion is that long term results are more consistent when you acclimate to easier and then reset to your starting point for intensity. This last statement will need some explanation in order to clarify what is meant by “acclimate to easier,” and “reset to your starting point for intensity.”
Acclimate to Easier
Many lifters are in a hurry to add weight to their lifts. This was true of myself for many years of training. But I finally discovered that being in a hurry to add weight slows you down in the long run, and it is often the culprit for a sticking point. I found that a better approach for long term gains is to acclimate to the weights by repeating workouts with the same amount of weight, the same amount of reps, and the same number of sets for a given exercise. As you keep repeating the same workout, the weights become easier to lift.
Reset to Your Starting Intensity
Assuming that you are stopping your sets two to three reps short of failure as a starting point of progress for intensity, you should keep repeating the same workouts in order to gain enough strength to stop your sets three to four reps short of failure. This change in intensity will automatically happen when the same weights become easier to lift. When you improve your strength to the point where you can stop a set three to four reps short of failure, you can add weight in order to reset to your initial starting intensity of two to three reps short of failure.
The key is to find a starting point of intensity that you respond to over and over again. You may respond to a much higher level of intensity for a week or two, only to hit a sticking point and lose your ability to keep on making progress over the long term. Starting at an intensity level of two to three reps short of failure and acclimating to the same weight and reps until you are stopping your sets three to four reps short of failure will allow you to make long term progress and help you avoid sticking points.
Find Your Ideal Number of Sets
When using this technique for progression, you must use it in combination with the right amount of volume and intensity. Once again, I recommend two to four sets per muscle group, or the number of sets that you can perform at full strength. Do not repeat sets to the point where you are noticeably weaker than you were when you started the workout. Start strong when you begin a workout and make sure to finish strong at the end of your workout. If you use these guidelines, your workouts won’t tire you out and you will probably be able to train each muscle group three times per week or more.
Every lifter has their own ideal intensity, volume, and frequency that serves as an ideal point of progression that they should start from. It will take some trial and error to find your ideal point of progression, but it will be worth it in terms of the progress that it leads to over the long-term. Consider challenging yourself to find your own ideal point of progression if you want to make the best progress possible. Best of training to you.