In the last segment , I went over the concept of high-volume/high-frequency training.
To summarize briefly, high volume weight training as used by bodybuilders isn’t very productive; but a high volume of work used by strength athletes can be of benefit.
Why doesn’t it work so well for bodybuilders? Bro-ish bodybuilders use high volume because they’re after a pump. In their mind, the pump is more important than anything else; more important than progression, weight on the bar, or tension-time.
Since those concepts are the responsible factor behind muscle hypertrophy (aka, bigger muscles), these are what you should work on. Something like 5 sets of 5, or 3-4 sets of 10, or something along those lines will go a lot farther towards getting a muscle bigger than doing 10 variations of the same exercise for 5 sets of 12 each.
The story changes for a strength athlete. When you have an exercise that you want to improve, it makes sense to train it often. The nervous system likes repetition. If you’re a powerlifter, you want to get good at the squat, bench press, and deadlift. If you’re an Olympic weightlifter, you want to improve the clean & jerk and the snatch.