There is no best, but here is one way to stimulate more muscle fiber, add intensity to your training, and get stronger.
Let’s use the incline dumbbell press for example. Select a medium to heavy weight, something you can do 10-12 reps with for a standard set.
You’ll need a stop watch or clock for this. Give yourself 60 seconds, and do as many reps as you can in that time. The reps should be dome explosively, but with perfect form. It’s okay to take a second or two rest between reps as time clicks away, but remember, you’re going against the clock, so do as many as you can. Try a wager with your training partner.
|This guy knows how to build muscle.|
Whoever does the most reps in 60 seconds gets a free protein shake after your training. Doing max reps for time with heavier weights stimulates different types of muscle fiber too!
Your type 2 fibers are required to move the heavy weight, but as they fatigue, your type 1 fibers will kick in to keep you going.
Maximum muscle, minimum time.