Is 3 sets of 12 too much?

Author: Bonita Ledner  |  Last update: Tuesday, June 17, 2025

Three studies demonstrate that high-volume and very high-volume routines are likely to result in similar increases in strength and hypertrophy. Specifically, these studies suggest that 3 - 12 sets/muscle group/session (3-27 sets/muscle group/week) may result in similar increases in strength, hypertrophy, and power .

Is 3 sets of 12 good enough?

Comments Section 3 sets of 12 is an ideal number. You shouldn't be hitting 12 every time. You should be reaching failure at 8, 10 or around there. No, not necessarily ``body building'' it's good for strength and overall but it depends what your goal is.

Is 3 working sets too much?

Studies show around 12-20 sets per week per muscle group is around the optimal range for muscle growth. Doing 5 sets might mean that you can't go to the gym as often, doing 3 might mean you can go more days per week. So long as you get those sets in per week, you're generally going to be just fine.

What is the 3-3-3 rule gym?

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.

Is 3 sets better than 4 sets?

In summary, both 3 and 4 sets can be effective for increasing muscle mass, but 4 sets may provide a greater stimulus for those who can handle the volume and recovery. It's often beneficial to experiment with both to see which works best for you.

How High & Low Rep Sets Affect Muscle Growth

Can sets of 3 reps build muscle?

Anywhere between 1-8 reps for a total of 3-10 sets may be programmed, with the higher number of reps being geared more towards a strength/hypertrophy goal. More on this below. For hypertrophy (muscle growth) the number of reps will generally be higher. Somewhere between 3-6 sets of 7-12 reps is a good rule of thumb.

Do high reps build muscle?

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.

What is the 30 60 90 rule gym?

The 30-60-90 interval training workout consists of three sets with three intervals. The first set includes three intervals of 30 seconds, followed by three intervals of 60 seconds and three intervals of 90 seconds. After each interval, rest for the length of the interval.

What is the 2 2 2 rule in gym?

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.

What is the 5 by 5 rule in gym?

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.

Why are 3 sets of 12 killing your gym progress?

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.

Should you do 3 or 5 sets?

Therefore, during a long training period, 5 sets per exercise is superior to 3 sets per exercise and 3 sets per exercise is superior to 1 set per exercise to cause increases in upper-body strength, local muscular endurance, and hypertrophy.

How long to rest between sets?

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.

Is 4x12 good for muscle growth?

Want to grow your muscles as big as possible? Just go for the tried and proven classic, right? 4 sets of 12 reps, four or five exercises muscle group.

Is 3 sets of 10 too much?

Increasing the number of sets of each exercise, even while only performing 10 reps, can build muscle because you will be pushing your muscles to fatigue because they are under tension longer. Don't stop at 3 sets but complete 4 or 6 or 8. The extra sets are what build strength and muscle growth.

How to progressive overload?

Progressive overload can be achieved through various methods:
  1. Increasing Weight: The most common method, where you gradually lift heavier weights.
  2. Increasing Repetitions: Performing more repetitions with the same weight.
  3. Increasing Sets: Adding more sets to your routine.

What is the 90 10 rule gym?

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.

What is the 5 3 1 rule in gym?

The 5/3/1 method is a four-week cycle that requires four workouts per week. Each workout session centers on one core lift: the bench press, squat, deadlift, or shoulder press. The rep scheme is as follows: Week one: For each workout, perform three sets of five reps (three x five) of one lifting exercise.

What is the 48 hour rule gym?

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 80 20 rule in working out?

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.

What is the number one rule in the gym?

1: Rerack your weights. This is the most fundamental rule of gym etiquette. Leaving the plates on a barbell after you finish your sets forces the person after you to waste time and energy and is just plain annoying.

How lean can you get in 60 days?

Assuming that you're staying within your calorie targets every day and working out consistently (at least 3 days per week for best results), you can expect to lose 4-16lbs in 60 days. You may think this seems low, but this is based on the common recommendation to aim for 0.5-2lbs of weight loss per week.

Is it better to lift heavier or more reps?

Research suggests lifting smaller weights and doing more repetitions (or, in gym parlance, “reps”) can have a role to play – but it all depends on your goals. In short: if your goal is to build serious strength and bone density, lifting heavy is an efficient way to do it.

Is 3 sets of 12 enough to build muscle?

If your aim is hypertrophy (to build muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps.

What should you always do before lifting weights?

Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity. Don't rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.

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