This is Your Quick Training Tipan opportunity to learn how to work smarter in just a few moments so you can start your training.
By far the most common wisdom given to novice lifters is the “3×10” rule. Regardless of whether you’re trying to build muscle, strength, power, or endurance, performing 3 sets of 10 reps per exercise is a good place to start, or so this standard of thought says, which has remained largely unchanged since was created for the first time. popularized in the 1940s.
And you know what? This scheme mostly works, especially if you’re just starting out with strength training, because everything it works at first. The most effective strategy (especially once you’ve outgrown your beginner feats) is to adapt your main set and rep scheme to best suit your specific training goal.
Of the myriad ways you can structure your sets, there are three basic schemes every lifter should know. If your goal is strength or power (think: heavy lifting), the textbook advice is to perform 3-5 sets of 2-6 reps per exercise. For hypertrophy (building muscle), the sweet spot is 3-4 sets of 6-12 reps. And if muscular endurance is your goal, do 2 to 3 sets of 12 to 20 reps.
In each case, the key is to use the highest resistance that allows you to complete all your reps and sets with good form. You also want to allow yourself enough time to recover between sets to maintain a high level of performance: 2-5 minutes for strength and power, 30-90 seconds for hypertrophy, and just 30 seconds for endurance.
His move: Focus on the training scheme that best suits your fitness goals, but feel free to include others in your training plan as well. Why? Because their benefits overlap.
If hypertrophy is your goal, for example, lifting weights primarily in the 6-12 rep range will help you target your type II muscle fibers, which are the largest and have the most potential for growth. But if you want to maximize your gains, you can’t neglect your more endurance-oriented Type I fibers, which respond better to high-rep sets. By including a variety of reps and sets in your training plan, you’ll be sure to optimize your training stimulus and accelerate your results.
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