Principles of Strength Training
Sets - Reps - Resistance
Designing a resistance-training program involves the number of sets to be done with each exercise, the number of repetitions performed in each set and the amount of resistance you're going to work against.
To gain improvements in muscle definition, body sculpting, strength and power, which will give you a high performance body, your best bet is to choose a weight that you can lift 8-10 times. Then perform 3-5 sets of 8-10 repetitions with this weight. It should be heavy enough that you are unable to do more than 10-12 repetitions in a set. While performing the exercise, contract the muscle as fast as you can when working against the resistance and then lower the weight in a slower, controlled manner so you don't sprain any joint structures.
With this style of training, you will experience an increase in muscle size and it will provide the speed and power to enhance many athletic endeavors. Once you can lift the weight 10 times in each of the 3 or 4 sets at that station, make the weight heavier in your next visit to the gym. Continue to make the weight heavier as your muscles become stronger over time, always performing 8-10 repetitions in each set. This is known as the overload principle of resistance training, which enables muscle strength gains, body sculpting and definition to keep improving over time.