Dr. Bret Contreras

But the main thing is, are you progressively overloading the muscles?

Are you putting more tension on the muscles over time?

And that's how people grow.

So it's like you can geek out on the variables, which I love to do.

But if your program is working, then you're getting stronger over time.

You don't need four sets to do that.

You need to take notes, have a logbook or an app that keeps track of your progress and you have a goal in mind.

And I don't think most people do that.

So it's like if I have one of my female clients and we're doing a leg press or a hip thrust or something and say their main goal is to grow their glutes.

And my goal for the day is for you to set a PR, PR meaning personal record, on hip thrust.

And they've done 315 pounds for eight reps.

And I said, okay, I want you at least tying eight, but...

Nine or 10 would be good.

In the beginning, you can gain strength.

We talk about newbie gains.

You gain strength every time you come in for the first few months.

It's the greatest time to be a lifter.

It's so funny.

In fact, you get spoiled and then it's depressing when the newbie gains...

end but if they reach the goal if they say I have them warm up and then they hit 315 for 9 or 10 that's the goal is done that's what I wanted and so do you need a second set yeah you can do a second set you can also a lot of my colleagues would say you shouldn't go to failure your first set because then your second set you'll be fatigued and you should you could do four sets where your fourth set is to failure and