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Is it better to do 3 sets of 10, or 1 set of 30, or as many reps as possible till muscle fatigue?

2007-06-05 03:28:51 · 4 answers · asked by be_the_puck 2 in Health Diet & Fitness

4 answers

I am huge believe in muscle rest and good nutrition.
vary your weights and rep sets. 1 week do high numbers with lighter weight and more reps and the next go heavy and with less numbers
3 of 10
4 of 5
and don't forget to do uppers and lowers alternating days
and good cardio

2007-06-05 03:37:19 · answer #1 · answered by avg Andy 1 · 0 0

well, when i was on the football team i used to do light weight with a lot of reps until fatigue and that gets your muscles ripped. bu, for muscle gain i used to do a lot of sets but short reps of a lot of weight like i used to bench 240 max so i would do 5 sets 3 times each of 225 and that would make me huge ofcourse change the routing from back to front up to down.

2007-06-05 10:58:52 · answer #2 · answered by paintfury 2 · 0 0

increased muscle mass is a result of the diet not of the training loads used to stimulate skeletal muscle. but for optimum stimulation of hypertrophy a time under tension (TUT) of 45-60 seconds is optimum. for most this equates to training loads that are close to 70-80% of the 1 repetition maximum. so each set takes from 45-60 seconds to complete with the focus being on heavy eccentric training with compound exercises and supplemented with isolation exercises using dumbbells, levers and cables. when you can perform a working set of 8-10 reps farely easy then it's time to increase the training load by 3-5%

size will always follow strength if there is a caloric excess in the diet with the proper ratios of maconutrients. if you are gaining size in one body part and not the other, the problem lies in your training and/or recovery of the lagging body part(s). if there is no muscle growth anywhere on the body even with regular heavy eccentric training then the problem lies in the diet.

2007-06-05 10:38:16 · answer #3 · answered by lv_consultant 7 · 0 0

your results will be better ifyou do 3 sets of 10 because you need a break in between.

2007-06-05 10:33:33 · answer #4 · answered by kathy 2 · 0 0

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