3 sets of 10 vs 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 learn them the
You could technically do 4 sets of 4 reps but take about 10 seconds on each lift and go really slow to stress the muscles Likewise you could go for explosive power and just know then out You can choose a light weight and rep it 50 60 times or grab a heavier weight and push it maybe 10 times Both examples are hard but one
3 sets of 10 vs 4 sets of 10
3 sets of 10 vs 4 sets of 10
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The new standard If you re doing eight or more reps keep it to three sets or less If you re pounding out less than three reps you should be 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 or endurance performing three
Barbell Overhead Press 50 pounds 3 X 10 RM 60 seconds This means you do three sets of up to 10 presses using a weight of 50 pounds with 60 second rests between sets If you mean 3 sets of 10 reps per exercise then that s a good place to start This is known as the 3x10 rule and regardless of whether your goal is to build muscle strength power or
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The rule of thumb for reps is to do 4 5 reps to get stronger 8 12 reps to build muscle and 15 20 reps for endurance The more detailed answer is that reaching your fitness goal will depend on a variety of factors including training 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
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 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
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3 sets of 10 vs 4 sets of 10 - 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 or endurance performing three