When it comes to lifting, the universal number for strength, power, and muscle growth is between 15 and 25 total reps per exercise. (That could men 8 sets of 3, 5 sets of 5, or 3 sets of 8.) The classic programs hit these numbers, and they get results.
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But finding the perfect weight to complete all of your sets can be problematic. You want a load that will push you, but also one that will leave enough in the tank for you to finish all of your reps with good form.
That’s why I use Goldilock’s method. It can help you figure out if a load is too light, too heavy, or just right.
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How to do it
Pick a weight and do 25 reps with it of any of the following exercises: military press, bench press, row, squat, or trap bar deadlift. Your reps must be clean and you shouldn’t miss a rep.
Rest when needed. Keep track of the total number of sets it takes to finish all of the reps, and then find where your number falls in the categories below.
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Too light
Number of sets: 1 or 2
Too heavy
Number of sets: 8-plus
Just right
Number of sets: 3 to 5
Needed 6 or 7 sets to finish 25 reps? If you can usually handle this load, my guess is that you may just be tired or burning the candle at both ends.
Take a break for a few days and try again. Then, if you hit 6 or 7 sets again, lower the weight.
