According to The National Strength and Conditioning Association (NSCA), 2-3 sets of 12 to 20+ reps will help build muscular endurance, while 3-6 sets of 6-12 reps will build muscular hypertrophy and 3-5 sets of 3-5 reps will build muscular power.
Yes, performing 4 sets of 12 reps can be effective for building muscle, especially if you are using an appropriate weight that challenges you. Here are some key points to consider: Volume: Four sets of 12 reps provide a solid volume of work, which is important for muscle hypertrophy (growth).
If you're looking to get bigger:
Target a rep range of 6 – 12 reps per set. Aim for 3-5 sets. Rest time between sets should be short, about 60 to 90 seconds.
The 5/3/1 Method Training Cycle
Week one: For each workout, perform three sets of five reps (three x five) of one lifting exercise. So for example, on Monday, do three x five of bench presses, Wednesday three x five of squats, Friday three x five of shoulder presses, and Saturday three x five of deadlifts.
Yes, anything from 5-30 reps is perfectly acceptable. With the higher reps you'll just use lower weight. As long as you train near failure you will get good results.
This holds that regardless of whether you're trying to build muscle, strength, power, or endurance, performing three sets of 10 reps per exercise is a good place to start. The scheme mostly works, especially if you're just starting out with strength training—because everything works in the beginning.
Rest between set durations should be based on sets/exercise (volume), and not load or training goal. General recommendations include moderate (2 min) rest between sets if performing 2 sets/exercise, long rest (3 min) if performing 3 sets/exercise, and very long rest (> 4 min) if performing 4 sets or more/exercise.
Shifting stubborn fat comes down to the 70/30 rule: only 30% comes from exercise whereas 70% comes from making changes to what you eat. It is the most important factor in a shredding fat.
The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.
The frequency of deloading depends on the individual's training history, goals, and the intensity of their training program. Most athletes benefit from deloading every 4-12 weeks. However, if an athlete experiences symptoms of overtraining or fatigue, they may need to deload more frequently.
Weekly set volume positively correlates with muscle growth. However, there are diminishing returns beyond approximately 12-20 sets per muscle group per week. The most effective range for muscle growth is noted to be around 5-10 sets per week per muscle group.
Strength-training workouts that employ low weights and high reps are good for your heart and lungs as well as building muscles. This includes high-intensity interval training (HIIT) workouts, which entail alternating between pushing your body hard and taking short breaks.
“If you're aiming for muscle growth, training closer to failure might be more effective. In other words, it doesn't matter if you adjust training volume by changing sets or reps; the relationship between how close you train to failure and muscle growth remains the same,” said Michael C. Zourdos, Ph.
One of the key factors in muscle growth and strength development is the intensity of the workouts. The 3x12 approach often locks individuals into a specific weight range, potentially neglecting the benefits of training with heavier weights at lower repetitions or lighter weights at higher repetitions.
Referring to a more recent systematic review, it found: The best hypertrophy results came from 30-40 sets per muscle per week. A minimum effective dose of 4 sets per muscle group per week. Somewhere around 10-20 sets per week still delivered good hypertrophy results.
Somewhere between 3-6 sets of 7-12 reps is a good rule of thumb. However, there are a number of different approaches to hypertrophy training that will diverge from this. For example, performing 8 sets of 3 reps rather than 3 sets of 8 reps, with less rest time, has been shown to be an effective technique.
The 3 3 3 exercise routine is a structured workout plan designed to improve strength and endurance through its unique approach of repetition and sets. This method focuses on performing exercises in sets of three, with each set consisting of three different workouts, repeated three times.
Experienced fitness expert and author, Steven Farmer, explains how the 90/10 Fitness program—in which you get 90 percent of your results from just focusing on the 10 percent that matter—is the only way anyone should train, especially in a world with a million things that person needs to be doing.
Rest each muscle group for at least 48 hours to maximise gains in strength and size. Varying your workouts can help you push past a training plateau.
What is the 5x5 workout? There are a few iterations of the 5x5 workout, but they all involve doing five sets of five reps of compound exercises. Hamlin suggests the following rules and programming: Rest breaks: Rest between each set for two to three minutes, depending on the intensity and how you feel.
It's called 80/20 training—essentially, doing light workouts 80 percent of the time and pushing yourself at a challenging level 20 percent of the time.
Diet vs exercise for weight loss
According to Colleen Alrutz, health and fitness manager at Piedmont Newnan, diet wins 70% of the time when it comes to shedding pounds. To fast-track your weight-loss results, couple a healthy diet with regular physical activity. Exercise wins when it comes to keeping the weight off.
Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.
Eggs are one of the best foods for muscle recovery, according to all three dietitians we spoke with. That's because they're a high-quality complete protein source, meaning they deliver all nine of the essential amino acids the body needs to support health and growth.