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Want to build muscle?
Do 6 to 12 reps. 3 to 6 sets.
Endurance? 12 or more reps. 2 to 3 sets.
Strength? 6 or fewer reps. 2 to 6 sets.
Power? 1 to 2 reps. 3 to 5 sets.
"There are four things which are little on the earth, but they are exceedingly wise: The ants are a people not strong, yet they lay up their food in the summer; The conies are but a feeble folk, yet they make their houses in the rocks; The locusts have no king, yet they go forth all of them by bands; The lizard you can seize with your hands, yet it is in kings’ palaces."
Proverbs 30:24-28 AMPC