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One thing I like to do (but I've never really seen any research to support so proceed at your own risk) is to add an extra set or two at very low-reps. Basically increase the weight a little and just do 1 or 2 reps. I know I said not to do more, but this actually shouldn't be much of a strain. You're not trying to do a…
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What you're talking about is (mostly) increasing strength, so you should be on strength oriented training program. This means doing fairly heavy weights (in this case, low assistance) for small number of reps per set. 5 reps per set is commonly recommended but anything in the 3-8 range is good. If you're doing more than…
