2 sets of 15 or 3 sets of 10

2 sets of 15 or 3 sets of 10 Here are the basic rules of choosing the right reps per set for your fitness needs 1 Training for Muscle Size Hypertrophy If you re training for muscle size choose a weight at which you reach muscle failure in the 8 12

A typical approach to reps and sets for those looking to build muscle might be three sets of eight to 12 reps at loads that reach failure point or near on the last few repetitions Building muscle or hypertrophy requires a greater training volume than just three sets If you have some training experience and you are looking to build muscle you would do 3 to 6 sets of each exercise and you would aim for

2 sets of 15 or 3 sets of 10

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2 sets of 15 or 3 sets of 10
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First 1 2 Exercises 3 4 sets with heavy loads in the 1 5 rep range with compound movements Next 1 2 Exercises 3 4 sets with moderate loads in the 8 12 rep range with mostly compound movements Last 1 2 Exercises 3 Fitness lore dictates that the rep range you choose determines the outcome for your body Working in sets of three to seven reps is how to build strength eight to 12 is the

10 Sets of 3 Reps Experience Level Advanced Goal Maximal strength Equipment Free weights Intensity Two reps shy of failure Strong athletes can handle more volume with heavy weights According to The National Strength and Conditioning Association NSCA 2 3 sets of 12 to 20 reps will help build muscular endurance while 3 6 sets of 6 12 reps will build muscular hypertrophy

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Hypertrophy 1 month Use 50 75 percent of your one rep max for 3 6 sets of 8 20 repetitions If you re more of an endurance athlete focus on 15 20 reps at 50 60 percent of your 1RM Bodybuilders and strength power athletes You can vary rep ranges set to set so one set of 15 reps followed by a set of 10 reps followed by a heavy set of five reps Or the researchers suggest focusing on specific rep ranges in

In each full body workout each muscle group should be targeted completing 2 sets of 10 12 reps Make sure to give yourself adequate rest and recovery between workout days Starting Point Guidelines Full body The 3 sets of 10 approach will eventually fall short for a few key reasons and hopefully my pointing these reasons out here will save someone from having to learn them the

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2 sets of 15 or 3 sets of 10 - First 1 2 Exercises 3 4 sets with heavy loads in the 1 5 rep range with compound movements Next 1 2 Exercises 3 4 sets with moderate loads in the 8 12 rep range with mostly compound movements Last 1 2 Exercises 3