How to Perform SETS for Most Muscle Growth!
Vložit
- čas přidán 2. 02. 2019
- The way you perform your sets can make a huge difference in the amount of muscle growth you can experience from your training. In this video, I’m going to break down 4 workout scenarios using the bench press as an example and detail how you want to perform it for maximum gains. From supersets to drop sets to straight sets, each will be shown so you can see which is the best when you want to build size or strength.
60% off all AX programs - athleanx.com/x/27-workouts
Subscribe to this channel here - / jdcav24
First of all, it is important to differentiate between size and strength goals. While these two usually go hand in hand (particularly when you are just starting out and are experiencing newbie gains) they do tend to drift further apart the deeper your training gets). If you are chasing primarily strength goals then you will want to focus on any training set structure that allows you to achieve the highest strength output in your session.
It is here that straight sets rule the day. The example shown in the video uses a 10 rep max for ease of math however, everything demonstrated can simply be scaled down to a lower rep range (closer to 3-5 reps per set) with the idea being to physically and mechanically overload the tension generated in the working muscle and build a better neural adaptation to the stress to spark strength gains over time.
When you get into the more advanced training strategies like drop sets and supersets you are doing two things that start to interfere with your strength training. First, you are taxing the muscles in a way that could make it difficult for you to come back and train the movement again a second or even third time that week. This could compromise your ability to build the neural connection needed to see improved strength as quickly as you could.
You also start mixing the signals you are sending to your muscles as to what your training goal is at the moment. If strength is the main focus of your training then you will need to relent on the inefficiency created by pursuing hypertrophy. Strength training requires efficiency of training. The two do not go hand in hand in this manner. As stated earlier as well, you will get size gains from your strength training so you do not have to feel as if you are completely abandoning the cause because you choose to train with straight sets.
As for drop sets and supersets however, something interesting comes into play here. When selecting the exercise that you are going to perform you want to be sure that if you are doing agonist agonist supersets that you choose an exercise that is complimentary to the shortcomings of the first exercise performed. In this case, the bench press does not provide resisted adduction of the arms to and past midline on the chest. The standing cable crossover does. Pairing these up in succession is a great way to tax the chest and apply a stimulus for growth.
Here you would want to forego the pursuit of strength however and look to maintain the volume of the bench press as you fatigue. It would be important to allow the weights to drop if needed in order to keep the 10 reps shown in the sample.
Pre-exhaust sets are another way you can train these two exercises. You would simply change the order in which you performed the crossover and bench. In this case however, the bench press loads would be significantly compromised leading to a decreased effect on the chest than the previous methods. This is not bad however, just understand that this would be a better technique for training the triceps as an accessory to the bench press to improve their contribution to the lift without having to sacrifice full range of motion and perform partials.
So as you can see, it matters how you perform your sets. If you want a complete program that matches your current training goals and shows you how to do every set in a step by step manner for best muscle growth and gains, be sure to click the link below to get started training with the ATHLEAN-X Training System today.
For more videos on how to perform your reps for most muscle growth as well as the best way to build muscle fast, be sure to subscribe to our channel below and turn on your notifications so you never miss a new video when it’s published. - Jak na to + styl
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/how-to-perform-sets
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Didn't win dammit
ATHLEAN-X™ first!
First but no gift!
Lol, once again...
jeez i didn't win (again)
Jeff speaks faster than usual. Must be his Jaw Day.
Or it is cardio day but he still has to make a video. And for Jeff, cardio day is when he does cardio for the whole day.
Lol
Probably started using that jawzersize crap
I'm dying
Bet his wife like that day😏
1. Clicks on the video
2. Sees whiteboard
3. Oh boy...
Tomasz Mańka and Jeff has his shirt on...
I know exactly how u feel
Honestly haha
When I see that whiteboard I know I'm about to get a reality check.
This felt like a college master class
No way the bracelet and wrist band weigh the same amount - extremely dangerous imbalances are heading your way young man.
It's because he's got the wedding ring on his left hand. Pay attention amateur!
Rick Smash
Thats true lol😂
Rick Smash very bold of you to insult me like that...
*Cries in corner*
Just make sure you cry the same amount of tears from each eye to prevent tear duct imbalances.
Rick Smash 😂
“Let’s say 225 for 10 was our max”
*yes*
@Storm TV thats odd. I had the same reaction but became more depressed
Luigi says, " *Oh mama mia, that is perfectomea* "
Sigh...only have dumbells... wheres the lets say 230 max at 2 reps board?
@Brady Janssen i do. It was a deal....but can only get them up 2 reps
There's a comma missing, right?
When Jeff wears a shirt, you know shit's about to get educational.
@Ed Bedhead tis true, without a shirt jeff draws on himself.
Good call
It's impressive how Jeff manages to produce new and quality content even after making so many videos!
Its becaue HE is the fitness community. He created the knowledge we have. He is our gainsaviour.
@@gamingsportz3390 absolutely! he actually cares!
When you make 10 million a year .. you'd find ways to make content too
@@mpi9328 Also because the fitness norms are so fucked up as well. From bro science, to the existence of smith machines/leg presses/any machine besides cable machine etc., and gym thots who support machines and flaunt their ass off along with their demographic supporters of clueless girls who don't know any better about fitness , there is TRULY A LOT Jeff can do to save the integrity of fitness.
Big facts
8:39 - We all had it coming
Without fail (or until fail) 👍👌
After one year watching Jeff videos I'm so ripped that I can already see my soul
And you are ginger
Jeff picks his nose using 2 hands to avoid muscle imbalances
Meme Generator “To”
To
Thanks! I didn’t notice
He doesn’t give a fuck whenever he shows bicep exercises he always uses his right arm ( i know this comment was a Joke) AND FOLLOW ME ON INSTAGRAM @endlessakop
Where the hell were all you guys when I posted a Jeff meme on the last video? Gosh!
Imagine being at the gym as usual finishing up the workout with some planks and Jeff Cavaliere comes up to you saying if you don't do weighted ab exercises he's going to internally rotate your shoulder. What would you do?
Bust out laughing.
Do some face pulls
Eat Ginger
@@Mike-jx2uj hahahaha
Call Jesse
21, 5'6" massively underweight at 46 kgs. Been going to the gym for 3 weeks now. Sleeping well and waking up early and on the path towards self-improvement. I stumbled upon your channel by chance and since then, your channel is the only channel i look up to for exercises and workout.
How are you now 4 years later?
i second that. Where are you at now brother? At age 25
@@jriding6161I am curious too
So how are things going 4 years later? Hope you haven't gone back to being a couch potato.
I'm 21, 5'6" right now at 53 kgs. I started at 50 kgs and gained 3 kgs. But I'm not seeing any progress now for the past 20 days.
How is your progress bro , gimme some motivation
Now the left and right hemispheres of my brain are imbalanced.
Thanks alot Jeff.
I bet Jeff does static holds while peeing to strengthen his bladder
Saket Gokhale 😂😂😂😂
Jeff's bladder gains are strong enough to squeeze wet cement.
That's a real thing lol. They are called kegel exercises
@HiIamFin Static holds. Are those also called Kegels?
Oh. Never mind. I should have scrolled down a little farther. I will be on my way.
When Jeff finishes a set, the weights take a break!
WARNING! I have big muscles and I show them off! Thanks for being jealous, dearvellore
@@AxxLAfriku You are cancer
Mohit Vellore that the only reason he takes a break.
By the time Jeff's on his 4th set, the weight is like "O fuck No! Y are u doing ur 4th set please move onto the next exercise... Pleasseeee Nooooo"
@@AxxLAfriku i saw you on Griffys vid just now too lol
3:11 Jeff gets so excited about what he's saying that he does a little dance. Sign of a great teacher.
Widening his stance to get lower
Jeff is hands downs (at the same time to avoid muscle imbalance) THE BEST fitness CZcamsr, he’s taken my knowledge of anatomy and exercise to the next level. Thank you AthleanX 🤙‼️
This guy's free info is worth money...
I could only imagine how good is
paid info is.
True
He makes about 50k a month doing this. He's not doing it for free.
Jeff I've been following your channel for a long time now and let me say you've had me improve all of my lifts and form and I've been doing nothing but achieving and improving, thank you for your advice and words, they've helped me the most.
The amount of effort and work that goes into these videos is truly amazing. Such informative videos must take lots of time to make.
I love how Jeff is like “We know... “ and I’m here like ok did not know that, or that, or that or anything in this vid
Lol😂
Bro is a genius. I appreciate the work he puts in to be so knowledgeable. I owe like 90% of my gains to this man’s videos. Thank you Jeff you deserve every subscriber and more
Seriously man. The way you deliver your content is realistic, logical and precise. Plus your videos are not that long nor short. Keep it up.
When you’ve been close to winning the giveaway so many times you’ve started clicking with the non dominant hand to avoid muscle imbalances
This type of educational information is worth gold. Amazing video!
I'm enjoying your videos man. Just found you an hour ago. I'm in the middle of re working my workout routine and all your info and advice is really helping me out in how to organize my regime. Thanks for the hard work you put in
Another awesome video. After 21 years without stepping into a gym, this is all brand new again. Lots of learning happening here. Things to look forward to, as I keep progressing in my foundational strength gain.
i'm starting to feel like i need my own gym so i can do all these combinations of exercises without waiting my turn lol
hit the gym at 5am, empty asf and the people that are going at that time are the treadmill lovers
I do money well spent
@ 7:55 - You spoke the words I needed to hear. I've been following you for 2 months and working out everyday. I believe in your accomplishments and routine along with your advice. I have been doing 3 sets of 8-10 reps of each exercise (requiring weights) and I am much stronger and a little thicker with muscle.
Everyone says 3 sets isn't enough. Well my dumbbells went from 20Lbs to 25, to 30, to 35 and now 40 Lbs. I wouldn't be able to do wrist curls with 40 Lbs in the beginning or 50 Lbs overhead extensions or 40 Lbs hammer curl holds for the 3 sets @ 10 reps that I do now. So those people were wrong.
You are right obviously 😉 Thank you Jeff for helping me become stronger and healthier 👍
I've been self-programming myself for two years now and I've learned a lot based on the results and research I've done. When I looked at Jeff's examples, I immediately knew which scenario is for strength and which is for muscle. Jeff, you made me happy today.
Just wanted to say thanks for everything in the past year. Because of your videos, I've finally been able to break 2 plates for my squats (going deep even with a bad left knee) and deadlifts are at 345. Cheers and keep on the great work.
Great info as always. Keeping it real and science based, exactly what CZcams fitness needs. Keep it up Jeff.
True that
Exactly dude
P.T. also
When are you gonna finish the “perfect workout” series! It’s amazing and I miss your point of view on legs
Best video that you have ever uploaded , really explaining how volume, time under tension and range of motion work, together, this is something that most people gets wrong
Jeff… in the pantheon of the best at not only training but of professionals in any field. Thank you, once again, for your superb needle-moving advice and education.
Love the new patch notes ❤️
1. Straight Sets - Same Weight for 3 Sets
This is for strength
2. Drop Sets - Drop reps but not weight for each of 3 initial sets. Then do a 2nd drop set after at a greatly reduced weight
This is for hypertrophy
3. Superset Drop Sets - Weight stays the same for the first set but then greatly reduced for drop set. Reps for initial and drop set reduce each time. Superset (2nd exercise) will have reps stay the same across the 3 sets but weight will drop each time. Try to keep reps and weight the same across all 3 drop sets for 2nd exercise.
This is for strength plus accessory muscle training
4. Pre-Exhaust - Start with small weight on one exercise and do 3 sets of same weight. Then exercise 2 use same weight but decrease reps with each set.
This will signifcantly increase the workload on secondary muscles. Example: On bench press, your triceps are way more activated
So you do 5 sets total for hypertrophy ?
Thanks needed that
I find your overcomplicated workout routine to be unnecessary for hypertrophy. I've gained 6 Lbs in muscle alone in my arms and chest in 2 months and I do straight sets of 3 at MAX capable weight. I'm shaking at the end of my sets to get the weight lifted or pushed.
Thanks so much
So meaning drop sets are for example lifting 8kg weight with dropping reps for 3 sets and then going to a 2kg or 4kg with the same drop reps for 3 sets?
Always quality content. I was just wondering about this as I'm switching my workouts around to blast through a platue. Thanks Jeff
Another great vid. Love the layout, the breakdown and reasoning. All science, no B.S., and great suggestions on which exercises to use, emphasize and change. Thanks again, Jeff.
Already know how close I'm going to be for this giveaway!
O C SO close
S O C *L O S E*
sO Close
He lost me at "What's up guys."
more like *_WHAT'_**_SUPGUYSJEFFCAVALIEREHEREATHLEAN-X.COM_*
He's saying to do top left(strength) bottom right(chest and triceps)
😂😂😂
he was doing eyelids workout...
LMFAO 😂💀⚰️ IM FUCKING DEAD
Jeff, today I was able to set a new PR on my squat after following your channel for one month - I was stuck on my previous PR for months, and after just January and diligently following your ways, I beat my previous PR by a whopping 20 pounds. Thank you!
thanks jeff, these last few vids have been so informative and hitting topics i've been wondering about
It’s been a while sense I had a break so I took this weekend as a opportunity to fully recover and rest and go hard tomorrow I’ll use your advice in this video tomorrow
When I have a workout problem, i use the WWJD: what would Jeff do?
Great solution for Everyday problems.
Jeff would do reps for Jesus
Jesus would rep out for Jeff @@greg77389
Jeff doesnt have problems, he has solutions and gainz
You can't go wrong taking off the shirt and then doing unilateral auxiliary exercises.
As allways - clearer and more helpful than any other content I’ve seen. Keep it up Jeff.
Another great video with good info. I've seen so many of your videos and you still find new material to teach, thanks a lot!
Jeff you make me pumped for my Calculus exams.
Guys I have been wrong all my life !
I have always thought that lifting weights and working out was easy ,
“ big deal move weight from point A to point B “
After learning about working out for almost a year , I realize the work that is involved .
I always thought I was a Big guy , nope I was just a fat guy and a very weak guy at that , I couldn’t even bench press the bar back in April , I worked my way up to using 25 lbs plates and still working at it !
I am so fortunate to be humbled , at age 49 I am finally got it !!
I have lost over 50 lbs and I’m getting stronger , it is going slow but it is steady and it has made me feel incredible!
I am so grateful that Jeff provides this information ! I hope to meet him someday and thank him personally!
Rant over , time to get to the gym !
Side note , I still like the fat girls !
Are fat girls killing my gains ? Lol !
I actually love these videos of Jeff giving us ideas on how we should train or eat. Love it!
This type of video is what gives this channel so much value, thanks Jeff!
I was completely lost about 2 minutes in...
I love your videos! Never stop doing CZcams!
Thank you for all the information you take the time out to share I appreciate your support!
Very helpful to remind ourselves to put more thought into our training methods. Definitely using that 3rd method for my hypertrophic phase. Thanks.
Jeff do you have any tips for a boxing/athlete workout. Like a schedule of training speed/explosives, controlled, and strength training workouts.
Honestly, such a great channel for all things fitness! You’re an inspiration man! I’m on my way with my fitness journey and even Vlogging! Thanks man!
We Are Glorious Fitness IM GONNA CHECH OUT YOUR VLOG MAN
You put out such great content. Clear and concise. Thank you for all you do and giving everyone something to ponder weather just getting into the gym, returning, or a regular gym goer.
Nice outro Jeff. Been watching for a few years now, and I've just gotten my license and I'll be able to get a gym membership soon. Can't wait to get started really doing my best to chase a healthy lifestyle, and hope these vids never stop coming 😄 Truly thanks
as soon as i saw the chart ,i went back to eating doritos
denial sniff Oreos for me
Great value has Pringle’s look alike for .99 .98 cents a can.......... yum
I work biceps twice a week, one of those times each week I'll perform drop sets.
I really can’t repay you Jeff.You have made me achieve so much.I just look at myself differently now.♥️Wish you a lot more of success.
All of Jeff's videos are really good, but this could be one of most important videos he's uploaded. This speaks volumes.
Please do a video on fascia stretching to grow muscle
Could you make a video about how to overall make workouts more athletic (what to focus on, what kind of exercises to do and what to avoid, how to go about cardio etc.) My goal is to build a muscular physique but also to be able to use the strenght i gain in gym outside of it as well as have more stamina and be more explosive. In short i want to build a more capable body so some tips about that please.
Guys pls like if u would like to see this video as well and feel free to coment the same idea so hopefully Jeff will see it 👊
Your comment is a rather brawd question that can't be answered with a simple answer, but I'll give it a try.
With my clients I always tell them to *first* make every movement intentional. Literally every movement. Understanding the precise R.O.M. according to the phase that you're working in is of utmost concern. T.U.T. is ALWAYS great, supersets help a TON, progressive overloads help, after your muscles have gotten too fatigued to continue the concentric portion of a lift, immediately begin the controlled eccentric without taking breaks.
Any "plateau" that your body hits can be overcome either by adjusting your diet, adjusting your sleep schedule, and/or begin shocking your muscles by executing your reps a little differently/under a little more focus. Don't forget to work out the lateral plane of the body, also. Almost everyone sticks to the anterior and posterior angles while forgetting about the lateral.
Like I said, your question was very brawd and sometimes the answers aren't exactly short and sweet. One thing that I do, to help my muscles in a little different (yet *VERY* practical way) is from parkour/free-running. I hope to have given you some food for thought!
💪🙂👍
have to say, after seeing this video I done scenario #2...I had a GREAT workout this morning, Thank You !
ciao Jeff, thank you very much for posting all these videos. I can see you are super passionate about it and it is great that you are willing to share your knowledge with us! Thank you very much again and best regards. All the best!
You were so close intenisfies...
Why me ? D:
:(
😂😂
Man! Every single time.
@@zaydansari6953 Every single time, what???
Made me wait a full 8.5 mins till you said " face pulls "... getting sloppy Jeff 🤣
Since I've been watching your channel. It's hard to take advice from anyone else. Thanks for the gains Jeff🤙🏽💪🏽
this channel and instagram is the best thing i've found for working out in 2018/19. love the content so much
Is there an alternative to a crossover when doing a mechanical drop set from bench press. The benches are way, way on the other side of my gym compared to the cables?
Courtney Razavi Rezvani you can work the same motion with a band or two
What i do is i do 3 straight heavy sets for strength with 2 drop sets for a bit of extra pump and hypertrophy. That way it wont hinder my strength from straight set and still get that hypertrophy effect from extra drop sets.
Is that done twice a week? And how many days apart?
@@koudacyen yup, once or twice a week. similar to starting strength, 3 days a week alternating workout A and workout B.
@@xsova113
Why not make your own videos? Saying how you got started and how you got to now, most phones have decent cameras and editing apps
@@koudacyen Well its not like anyone going to watch my videos😅. It's a good idea tho, perhaps i can make a video post on my Instagram cus at least i got some followers.
Thanks again for sharing your knowledge man , really appreciate what you are doing , keep it up 💪🏻
How does Jeff seemingly put out a video I need every single time. Thanks for this info Jeff! I will be trying out some mechanical drop sets in my next chest session.
Hey Jeff! What's your opinion on FSL as run in programmes like Wendler's 5/3/1?
Ewan Lomax I run 5/3/1 BBB and FSLs. I think it’s solid programming
I'm actually early.....what do I do with this new found power?
Destroy communism
With great power comes great responsibility
Seek medical advice.
Gain
Great video Jeff I never experimented with these workouts can’t wait to try them
Very helpful video as usual Jeff, keep up the great work
9:55 jeff answers the video title question
GOOD MORNING WORLD AND ALL WHO INHABIT IT
Awesome information and help !! Thanks so much . Your channel has helped me reach new heights in my fitness goals
Thank you very much for explaining the differences between achieving strength/performance versus muscle gain 🙏🏼
What kinda drop sets are those, jumping between two weights? Dropset as i know:
225×10
200×10
175×10
150×10
...
MrZer000 if you trained to true postive failure, if you dropped to 200 you’d barely get two reps out... he’s assuming that your training to true positive failure, if so then the weight must be dropped significantly so you can perform a good amount of reps
Has anybody used any of his training programs? I am heavily considering doing the AX-2 plan but I am not sure yet. Any insight would be much appreciated!!
Hema Hasona bro, read Arnold Schwarzenegger’s book. The modern day body building one. You will be WELL off, and learn a ton. It also has tons of his workout programs. Invest almost 30 bucks and you are set buddy
I signed up for AX-1 and have just completed the first month on Friday. I considered myself pretty fit (although have been recovering from ACL reconstruction within the last year) but was given a shock with the challenges at the end! The routines give you variety and help keep working out interesting. It’s recommended to do AX-1 before AX-2 but I don’t know what you’re workout experience is.
There's plenty of testimonials in CZcams from AX plan users
Jonny Blanton ooh I may have to look into that. Thank you!
Natation that’s awesome! I’m a collegiate tennis player and have trained pretty much my whole life but I stopped playing after last season and have gotten pretty out of shape
Jeff my god, the insane amount of knowledge that you give away for free is a sight to behold. I cannot believe how much I have learned from this channel.
This video was published while I was doing chest drop sets. Perfect!
How much time do you think I can spend working out? 5min between sets is insane! That'd make my upper-body workout like 2h long!
Add in other workouts during those rest periods. Sit ups, crunches, squats, whatever. That five minutes will fly by.
Don’t do no isolation. Pick the fundamental compounds. On a push day I do bench press(main), dumbbell lat pullover and triceps to finish of. Back day rows(main), trap shrugs, face pulls, finish off with biceps. Legs day squats and calf raises. The simpler the better in my opinion easier to track an get done within each reasonable time. I do push pull legs split. I’ve been tracking my body for years an added excercises to where I was lacking an this workout covers a lot of muscle groups. It’s perfect for me.
Also if your able to do sets of other stuff between sets your not pushing yourself hard enough during your sets. I take 4-5 mins recovery otherwise you won’t be able to push yourself to your max. Them extra mins could be the difference to squeezing out more reps, which is what you want.
@@howiseeit5326
"Don't do no isolation" so do Isolation then.
Taking 4-5 mins rest between sets is for strength. Watch this and learn more: "Do This Between EVERY Set for More Muscle Growth! -ATHLEAN-X"
nope, one view squad but still nada 😅
Edit- my dudes im not complaining 😂 i am still grateful for all the info jeff provides
It says 2 views for me 😂
He’s got almost 7 million subs, there were probably at least a thousand other people who clicked the same time as you
"100 lucky clickers within the first hour.."
Doesn't matter if you're first, probably thousands clicked the link with the first hour, chances of winning isn't that high..
Brilliant video Jeff, thanks a lot, it’s information like this which really makes a key difference when training and something to really think about. I’d love to be able to do scenario 3 (crossovers right after a bench press set), but as soon as you walk away from the bench it will get taken before you get back to it...downsides of a busy gym after work :(. But instead, I’m doing the crossover sets straight after all the bench press sets.
Don't get scared of reading and trying to sort out all those numbers. Watch the video til the end cause it s a big, priceless lesson totally worth it. Thanks man for giving out all this knowledge for free!
Time to almost win giveaway :D
#socloseificationsquad where you at? 🙃
Jeff this was a great video since I was confused about how to get the most hypertrophy in a workout! THANKS!!!!
Kyle Michailoff scenario 3b.
Hey Jeff! Thanks for all the great info you’re putting out! I’m learning a lot.
When your goal is losing body fat should you train for size or strength?
Also I would love to see your master tip for quads, hamstrings, calves, hips and glutes if you have them. I appreciate you man thanks a ton.
Leg full split video please
This!
back too!
Yesss
HE MUST SEE THIS‼️‼️ For the sake of us chicken leg people 😂
He never replied now I think it's time for me to show him full split video...🤣🤣😝😝
I feel like im in math class again
Love the videos. Love the content. Jeff, you are amazing and continue to be amazing!! Thank you so much!!
Man, you and Chris Jones have the best channels in the fitness game. Keep up the great work
What about a pyramid style? Lowering the reps but increasing the weight every set?
OK, what about it?
Im wondering the same thing. Seems to be the configuration I go for most often when doing squats and deadlifts.
I like to use the reverse pyramid scheme, where the highest set with the lowest reps is done early, then I lower the weight and increase the reps each subsequent set.
loki8284 I’m pretty sure that’s what Arnold did back in the day. I’ve tried it but I find it’s hard to go straight to the highest weight I sort of need to build up to it
@@caelenow2829 I usually do two warmup sets, then my lowest working set before going to my highest weight. Then I drop the weight by 10 (on most my lifts) or 20 (on Deadlifts and Squats) and increase by one rep each following set. Seems to increase my strength and endurance fairly consistently.
This works well working around my 5 rep maxes @ 90-120 sec rest as my highest set. I don't know how well this would go if I was working around my 1RM.
YMMV.