Yeah lots of different variations and I have read little studies that suggest one way is better than the other.


I usually do sets of 10 with a weight that feels heavy at the end of the first set. A struggle at the end of the second, and rarely make it to 10 on the third. Usually eight or nine reps on the third.


I also mix in ocasionally the method of doing 2 sets of 10 as slow as possible. Five count going up, five count coming down. Some people swear by this, I am not sure. But I can tell you, with the right amount of weight your muscles will be totally shaking during the second set and you can get really sore when you mix this in on occasion. That tells me it has to be doing something. Its easier for me to get to muscle failure with this method. But I work out in my home gym I have a Hoist V3 cable setup, dumbells for most stuff and this

http://www.gymcor.com/lechpr.html

for bench, incline, decline, shoulder and military press. Not as good as a free weight workout but no danger of dropping it on your chest so you can overdo it all you want with a good safety margin. The super slow approach to sets is what Powertech recommends.

I highly recommend the Powertech leverage stuff for those who want to do a home gym. Quality is pretty good, safety margin is great and cost is very reasonable. But thats for us old married guys who are not allowed to chase the girlies around the gym anymore.

 

Wow, you are a complete genius. Let me be a bench lifter like yourself and bust out links to prove my point since you are some type of research nerd.

http://www.bodybuildinguniverse.com/article66.htm

http://liftinheavy.com/?p=9

http://www.intense-workout.com/protein_diet.html

http://www.bodyandfitness.com/Information/...ss/protein4.htm

You see, I can play the link game too. It proves nothing Mr. Richard Simmons. I guess your links are more valid than these guys who are saying 1.5-2 grams of protein are good for bulking up. Thanks for nothing.

(Oh BTW, I hope you actually go to the gym and work out, or have actually put on MUSCLE MASS to be busting out "hydroxy-rip off" links about gaining bulk. I personally wouldnt be giving this guy advice if I havent tried it on myself. For 15 months I trained like a madman in Portugal from Jan 2004 to about April 05. In that time span I went from 5'8 165 to 195-200 muscle. Thats about 40lbs. in 15 months of decent gains. I went from an athletic lean build to a stockier muscular build).

 

I like how this thread going...