3 sets of 10 vs 1 set of 30 To optimize your effort in the gym you need to understand which specific rep ranges can best help you reach your goals Thankfully researchers have already weighed in on the topic Here are the basic rules of choosing the
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 the chest press and then briefly rest Then you complete Some trainers recommend doing three to five strength training sets for maximum muscle gain while others say single set training is just as good as multiple sets The right answer depends on you your goals and your current
3 sets of 10 vs 1 set of 30
3 sets of 10 vs 1 set of 30
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SETS Grb Maths
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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 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 on the body
Prescription For most traditional barbell and dumbbell exercises do at least 3 sets of 10 reps and keep rest intervals to 90 seconds or less As you lower your reps at heavier weights 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
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Set Group of reps lifting and lowering a weight of an exercise after which you take a brief rest period For example if you complete 10 reps set the weight down complete eight more reps set the weight down again and There s no one best set rep scheme regardless of your goal But there are several great ones Here are 22 of the most effective set rep schemes that have been proven
Some propose a low number of sets is sufficient for maximizing muscle growth while others suggest more sets so long as an individual can recover from it promote greater 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
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3 sets of 10 vs 1 set of 30 - 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