One of the biggest questions when it comes to strength training is how much volume to use to achieve maximal gains. Yeah, 3 sets of 8 reps works great for a beginner but if you have been doing 3×8 for the past 10 years you may have stopped getting any significant results, oh say 9 and 1/2 years ago.
I have even seen old programs that my clients have given me that was put together from a past trainer or friend of theirs that has 3×10 of every exercise across the board. It seems to me like people are really attached to the numbers 8 and 10. 8, 8 repetitions ah, ah, ah.
Even more important than the actual exercises (unless you still have an “arms” day in which case you should…..) is the manner in which you vary the intensity and volume in order to adapt to said loads. Basically, you should be altering those variables in order to avoid hitting the inevitable plateau.