What’s a good set and rep scheme for a Day 1 newbie?
—John G., Norwalk, CT

New lifters are better off sticking to a rep range of five to eight. It will induce both muscle gains and strength gains, while keeping form in check. A rookie lifter will fatigue more quickly and his form will suffer because of it.

Man Doing Bicep Curl

7 Mass-Building Tips from a Pro Strongman and Body...

One of the world’s strongest men gives his take on how to add mass.

Read article

Keeping the set in the five- to eight-rep range will ensure each rep looks good and make the weight heavy enough where he can safely reach the target volume for the set.