According to recent research, total effort put into each set—rather than weights and rep ranges—is more significant for muscular building, and employing “The 250% Method” can aid.
Recent studies suggest that the weights and rep ranges you use in your training matter less than the overall effort you put in each set to achieve muscle gain. The study shows that the key to muscle growth is spending more time in the growth zone, those final few reps as you approach muscular failure, rather than keeping all movements in the 8-12 rep range. The article suggests using a technique called ‘The 250% Method’ to ensure you spend most of your workout in the growth zone. The technique involves short, easy sets of 5-6 reps, then an all-out set followed by taking short breaks until you hit 250% of the number of reps completed. The article also provides an upper-body workout that incorporates this technique.