Another way to add diversity to your resistance training is to focus on muscular strength, size, or endurance. As you learned in Chapter 1, muscular strength and endurance are two different qualities. After you set up your conditioning base, it's good to focus your training on a specific characteristic. If you're interested in increasing muscular size, focus on multiple sets with fewer repetitions. If you're interested in improving endurance, which results in leaner muscles, do multiple sets with multiple repetitions.

Here's how to add these protocols to your training program. To increase muscular size:

• Do 6 to 12 repetitions to failure.

• Rest for 30 to 90 seconds between each set.

• Do 3 to 6 sets of each exercise.

To increase muscular endurance:

• Do 12 to 24 repetitions to failure.

• Rest for 30 seconds or less between each set.

• Do 2 to 3 sets of each exercise.

Use these protocols in your split routines to emphasize the results that you want to achieve. If your emphasis is to increase muscular size, depending on your age and level of conditioning, it may be too intense to do two hard workouts per body area per week. Another option is to use the split routine, but do one workout with fewer reps to failure early in the week. For the second workout, do the same routine but with higher reps to failure by using a lower resistance or lighter weight. Using the ingredients in the book, you can tailor the workouts to achieve the exact results that you desire.