3 sets of 10 or 4 sets of 10 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
By far the most common wisdom dispensed to newbie lifters is the 3x10 rule This holds that regardless of whether you re trying to build muscle strength power For example if you are trying to build muscle in your chest you might do 3 sets of 10 repetitions of a chest press That means that you complete 10 repetitions of
3 sets of 10 or 4 sets of 10
3 sets of 10 or 4 sets of 10
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The rest period between sets may range from 30 seconds to two minutes Some exercises also have short rests between reps The ideal rest period depend on Appropriate Training Percentages 20 70 1RM Best Set Rep Scheme 3 x 20 Reasoning A set and rep scheme of 3 sets of 20 reps allows the lifter to work for
Four sets of eight reps allows for heavier loads to add mechanical stress while stopping one rep shy of failure adds a solid amount of metabolic stress to force First 1 2 Exercises 3 4 sets with heavy loads in the 12 15 rep range with compound movements Next 1 2 Exercises 3 4 sets with moderate loads in the 15 20
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In terms of volume performing three sets of five squats with 80 pounds is the same as three sets of 10 squats with 40 pounds But do both have the same effect Hypertrophy 1 month Use 50 75 percent of your one rep max 1RM for 3 6 sets of 8 20 repetitions If you re more of an endurance athlete focus on 15 20 reps at
Sets Doesn t matter Rest 30 seconds between sets Set 1 4 reps Set 2 4 reps Set 3 3 reps Set 4 2 reps Set 5 2 reps Set 6 1 rep Set 7 1 rep Set 8 1 rep Updated on January 28 2021 Ask Mike Reinold Podcast On this episode of the AskMikeReinold show we talk about set and rep schemes that we can use for both
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3 sets of 10 or 4 sets of 10 - How many sets should a muscle get per week Research shows that between 10 and 20 sets for an individual muscle group or body part is effective for most