If you're trying to build muscle and get bigger, doing sets of 3 or sets of 5 or sets of 10 will ALL help you get bigger, if you're eating enough to get bigger! If you're trying to lose weight, it doesn't matter if you do sets of 15 or sets of 5 if you are consistently overeating by 1,000 calories a day.
4 sets of 15 reps is great if you are younger as your body is still forming and 15lbs is okay if that's all you have. If you want to get a better workout and build muscle with the weights you have slow down your lifts as much as possible and slow down your returns to almost double your lifts.
Yes, 4 sets of 8 reps is the best routine for gaining muscle mass. This type of training allows you to go heavy without fatiguing your muscles, which helps to increase your muscle growth and strength over time. Additionally, this routine works the entire body equally and requires relatively little equipment or space.
While two sets of 15 may seem like they would be the same as three sets of 10 when it comes to muscle-building results, there are actually some clear benefits to doing two sets of 15. The first benefit is that working out for a shorter period of time will not actually result in as much muscle growth.
But here's the truth: your muscles don't care about numbers; they care about fatigue, tension, and stimulation. 🔹 Why ``3 Sets of 12'' Isn't Enough If you stop at 12 when you still have more in the tank, you're missing out on the most important reps--those that actually trigger 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 it better to do 3 or 4 sets per exercise? 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.
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.
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.
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.
The Minimum Effective Volume (MEV) for biceps requires you to perform at least eight sets of direct bicep workouts per week. It means that you need to complete eight sets of biceps throughout the week.
1. Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12.
WHAT IS HYPERTROPHY? Muscle hypertrophy (known simply as hypertrophy) is an increase in the size of a muscle, or its cross- sectional area attributed to an increase in the size and/ or number of myofibrils (actin and myosin) within a given muscle fiber.
Hypertrophy. If your aim is hypertrophy (to build muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps.
The National Strength and Conditioning Association (NSCA) will break this down, suggesting the following set ranges: 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)
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.
“You can lift lighter weights, and as long as you lift them with a high degree of effort, they're as good as heavier weights in making you bigger,” he says. Using a home gym machine or even just your own body weight, like with push-ups or lunges, works.
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.
The mid-range of the repetition continuum (from 8 to 12 repetitions) is commonly referred to as the “hypertrophy zone” [33], reflecting the belief that such a loading scheme is ideal for building muscle (see Figure 1).
Your feet should be shoulder-width apart, and you should lean back slightly and engage your core. Begin the movement by pulling the rope towards your forehead, keeping your elbows high, letting them flair out, and aiming to get the handles towards your ears.