Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

by Tom Venuto

As long as you keep using the progressive overload principle, you’ll keep making progress whether you reach failure or not.

To get stronger, athletes do a lot of training in the 4 to 7 rep range with heavy weights. Training in the 8 to 12 rep range with moderate weights is ideal for muscle growth. If you want muscular endurance or pump (increased blood flushing into the muscle), work in the 13 to 20 rep range.

If you’re training for muscle, resting 60 to 90 seconds between sets is a good rule of thumb.