When beginning a new cycle of training after competition, the ideal combination of sets and repetitions is 1 x 20 RM. This means once set for 20 maximum repetitions. The 20 repetitions is a goal not a finite amount. This means that you strive to achieve 20 repetitions with good form (technique).

If you can do more repetitions with good form you should continue until you cannot do anymore with good form. If you can only do 16 or 17 with good form, then you should stop at this number.

In the next workouts you use the same resistance and gradually work up to 20 or more. When you can do more than 20 easily then it is time to increase the resistance. Why 20 repetitions?

From the research and practical experiences we know for example, that athletes, when first getting started, must develop not only strength but muscular endurance.

Muscular endurance is probably even more important than strength in the first few months. The reason for this is that the high repetitions needed for endurance produce a greater number of capillaries and mitochondria in the muscles.

This in turn allows not only for more effective growth of the muscles, but also faster and more efficient recovery after a workout. In essence, the high repetitions create a stronger foundation upon which more strength and explosive power can be developed. It should also be noted that greater strength is developed in the 1 x 20 RM routine in comparison to high-intensity programs using more weight and fewer repetitions. Because you are doing a maximum number of repetitions, the last 5 or so repetitions should be quite difficult to perform, similar to high intensity exercise.