3 sets x 15 reps The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 REP MAX Obviously these figures are not 100 accurate
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 The 3x3 program allows you to focus on heavy weights and low reps You do three sets of three reps at each session with varying intensities The volume is fairly low so high
3 sets x 15 reps
3 sets x 15 reps
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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 3 sets x 8 10 reps x 200 pounds rounded down a hair for practical reasons and using a 9 rep average This yields a total workout volume of 5 400 pounds 5 sets x 5 reps x 225 pounds
For your strength exercises that are at the beginning of your workout that follow a lower rep scheme at heavier loads try to increase the weight every session For the exercises that I ve assigned a 3x12 15 rep If the rep range is 10 15 for 3 sets work up to 3 sets of 15 then increase the weight load slightly Conversely if either of the plans involves too much volume for you you can adjust by making it 3 sets instead of 4 or 2 sets
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The 3x3x3 Strength Training Program is a minimalist weight lifting routine only 3 workouts per week 3 exercises per workout and 3 sets per exercise See how much you can achieve with only three workouts per week 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
In this guide I have four complete 3 day workout split routines laid out for you I will explain the benefits of each plan and how to determine which is best for you to start Table of For big muscle isolation exercises like cable flies tricep extensions and dumbbell shrugs go with 8 to 15 reps For small muscle isolation exercises like face pulls forearm
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3 sets x 15 reps - 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