If you were to look at some of the most effective muscle- and strength-building programs, the total number of reps for the main exercises usually add up to around 25. Take Mark Wahlberg's exclusive go-to arm workout, for example; this is the routine he uses to stay in tip-top shape whether he's starring in The Fighter or Ted. To make the most of your workouts and add slabs of muscle to your bi's and tri's, shoot for this number of reps—and your gains will add up too.
101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.
HOW IT WORKS
A moderate number of low-rep sets provide a blend of intensity and volume, which has always been associated with size and strength gains. Almost any combination will work: five sets of five, six sets of four, or eight sets of three all allow you to put some work in with big, challenging loads, and that’s as much math as any meathead should have to do in the gym.
The first time you perform the workout, you’ll hit 25 reps for the main lifts by completing five sets of five, as shown. If you repeat the workout, perform six sets of four reps. In the next session, do eight sets of three. Do not perform this workout more than twice a week, and allow at least three days before repeating it. On each lift that you use the 25-rep rule for, spend the first three or four sets warming up so that only the last two are done with heavy weights.