Quote:
Originally Posted by IROC
There is a long answer, but the short answer to this question is to use an amount of weight that will work the muscle to failure in about 8-10 reps. Failure. That will build muscle mass. Do 3 or 4 sets per muscle group. Biceps are pretty easy as there aren't that many ways to work that muscle. 10 sets of 20 reps is just wasting your time. More is not better in this case. Work the muscle to failure. Don't fart around or you're wasting your time.
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Dead smack on the money. 1000% correct. Google "Nautilus Training Bulletin."