what is 3 x 12 reps Now we know what reps and sets are The x means multiplied by When you see something written as 3 8 or 10 3 or 5 5 it s usually read as sets multiplied by reps So 3 8 means 3 sets of 8 reps 10 3 means 10 sets of 3 reps etc See the screenshot of my beginners workout routine below
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 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 Generally the amount of repetitions you perform should be inversely related to the weight you re lifting the ACE recommends If you re performing heavy squats for instance you may want to do just 6 reps On the other hand if you re doing light hammer curls you can go for 12 reps
what is 3 x 12 reps
what is 3 x 12 reps
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Hit a target muscle from multiple angles with high volume sets and reps to stimulate growth In general your rest periods should be in the 1 to 2 minute range Here s a sample chest workout to follow if your goal is hypertrophy Workout 1 1 Incline dumbbell bench press 3 sets 10 8 8 reps For example a weight training workout plan including triceps dips might include instructions to do 3 sets of 12 reps with a 30 second rest in between sets You might see these instructions
High rep range of 12 reps with a focus on lighter weights for muscular endurance and some hypertrophy The number of reps you complete and the amount of weight you use will also affect the results of your strength training program Number of Reps per Set 1 15 rep max 2 3 12 reps max 4 5 10 rep max 6 8 8 rep max 9 12 5 rep max
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8 sets x 3 reps 24 reps High intensity Most ideal for strength related goals 6 sets x 4 reps 24 reps High intensity Most ideal for strength related goals 3 sets x 5 reps 15 reps High intensity Most ideal for strength related goals 5 sets x 5 reps 25 reps High to moderate intensity A rep short for repetition is a single execution of an exercise One pushup is one rep and 10 pushups are 10 reps A set is a collection of reps If your goal is to complete 20 pushups you might break your workout up into two sets of 10 reps This can help you effectively pace yourself
For instance instead of doing 3 sets of 12 reps 3 12 we might want to do 5 sets of 5 reps 5 5 This is the approach we see in 5 5 programs such as StrongLifts 5 5 and it s why people will often argue that it stimulates more muscle growth than lower volume programs like Starting Strength which uses 3 sets of 5 reps 3 5 Squats 3 x 8 Leg Extensions 3 x 12 Leg Curls 3 x 12 Bench 4 x 10 Tricep Pushdowns 3 x 15 This allows you to Practice grooving technique Accumulate metabolic stress to drive growth Build balanced strength Just don t try to be a hero adding weight every session Your tissues and joints need time to acclimate gradually
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what is 3 x 12 reps - 2 3 will help build muscular endurance 12 to 20 reps 3 6 build muscular hypertrophy 6 to 12 reps 3 5 build muscular power 3 to 5 reps 2 6 build muscular strength less than 6 reps STEVE JUST TELL ME WHAT TO DO FINE Pick a weight that feels light to you and then do 3 sets of 10 reps Learn how much weight should I be