Focusing on sets and reps takes your attention away from what matters most when it comes to building size.
Sets and reps are as old as training itself. The repetition is the foundation of every training methodology out there. Without reps, there is no training. However, the rigid structure of sets and reps we default to might limit our potential to progress optimally when it comes to gaining muscle.

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Source:: Breaking Muscle

Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations! Please use them to your advantage!
Day 339 Of 360
Press:
3 x 7 @ (up to) 70% of 2RM
1 x 9 @ 50%, each with full 2/1000 in lock-out

Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range (locked-out is not a relative position). When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.
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Source:: Breaking Muscle

Would you be more inclined to exercise to live a longer life? Or would you be more inclined to exercise to avoid dying too soon?
It has been said many times that people make decisions for two reasons—to gain some type of pleasure or to avoid some type of pain. Let me ask you a question, would you be more inclined to exercise to live a longer life? Or would you be more inclined to exercise to avoid dying too soon?

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Source:: Breaking Muscle

Airplane push-up- plyometric or otherwise- simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and move with intent.
Day 337 Of 360
Deadlift:
5 x 2 @ (up to) 90% of 2RM

Then:

Bench press:
5 x 5 @ 70% of 2RM

Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
read Read More

Source:: Breaking Muscle

Airplane push-up- plyometric or otherwise- simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and move with intent.
Day 337 Of 360
Deadlift:
5 x 2 @ (up to) 90% of 2RM

Then:

Bench press:
5 x 5 @ 70% of 2RM

Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
read Read More

Source:: Breaking Muscle