3–5 | 9–12 | 9–12 | 75–85 | 1–3 | 2–4 | 8 No, that isn’t a secret code you have to break. It’s the “secret” to building the body you’ve always wanted. Here’s what it means: Do 3-to-5 strength training workouts per week. Do 9-to-12 hard sets per major muscle group per week. Do 9-to-12 hard sets per workout. Use 75-to-85 percent of one-rep max. End most hard sets 1-to-3 reps shy of muscular failure. Rest 2-to-4 minutes in between hard sets. Take it easy every 8 weeks.
