Mini-sets. A mini-set are the rep units between each 10-15 breath rest-pause. So, if you bench press 205 pounds for 9 reps, rack the weight, then 5 reps, rack the weight, then 3 reps, rack the weight, then 3 reps…you have performed 4 mini-sets on your way to the 20 rep total. I log my sets as such…

205 x 9/5/3/3

Progression. Progression of weight is king. If you are not getting stronger, it is much harder to gain muscle mass. A lifter that can squat 500 pounds will almost always have quads bigger then a 200 pound squatter. ‘Nuff said.

When is it time to move up in weight? generally, when you can perform the 20 total reps for a set in 5 mini-sets or less. I find that for bench press and overhead pressing, it is almost impossible for me to hit 5 mini-sets…my muscles fatigue much easier. So for these exercises I shoot for 6 mini-sets, then I progress in weight. Here is my recommended mini-set guideline for progression…

Chest. 5 mini-sets for non-pressing movements. For Bench Press, Incline Press, etc, 6 mini-sets.
Shoulders. 5 mini-sets for non-pressing movements. For barbell and dumbbell overhead press, etc, 6 mini-sets.
Triceps. 5 mini-sets.
Back. 5 mini-sets. (See Deadlift note below)
Biceps. 5 mini-sets.
Traps. 5 mini-sets.
Forearms. 5 mini-sets.
Quads. 5 mini-sets. (See Squat note below)
Hamstrings. 5 mini-sets.
Calves. 5 mini-sets. (See note below)
Abs. Work abs as you please. See note below.