High volume

10 sets / 2 min rest

50% of your max

3x/week

Perf: ***

Muscle: ****

High frequency

5 sets / 3-5 min rest

avoid fatigue

5x/week

Perf: ****

Muscle: ***

GTG

5-10 sets each day

30-70% of your max

30-90 min rest

Perf: *****

Muscle: *