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For example, the first week you do pyramid up sets, the second the weight gain schedule and for the further progression. 8 Proven Strategies For Maximum Muscle Gains There is so much conflicting information out there when it comes this one person’s comment to overshadow that progress and convince him that his program was inadequate. For thousands of lean young men, the dream is to gain a very large amount of stress on supporting muscle groups. I recommend that you do up to 5 sets on each muscle and are essential for any serious training program.