I prefer the way JP says it get good at them all so he basically does a top set and a back off, top set is 5-8 to failure and he backs off to 10-15 to failure and he says over the course of 8-12 weeks you should be aiming to progress them ranges as much as possible in turn elicit a mobile stimulus wbat turns into new muscle repeat that process for the course of a year you should see some serious new muscle and strength to co incide