How to Gain Weight with the 3 Sets of 10 Weight Training Program
Likely the most often used loading parameters for an exercise are 3 sets of 10. This protocol has become the default setting for many weight training programs. So why is 3 sets of 10 so prevalent? Is it the best choice for your specific goals?
Sets of 10 reps result in a mix of myofibrillar and sarcoplasmic hypertrophy. This makes 10 rep sets an excellent protocol for muscle gain, but only moderately useful as a strength builder. Like any parameter, if you use 3x10 for too long it will be rendered ineffective. But if your main goal is to gain muscle then 10 rep sets can be an excellent addition to your weight training program.
Three sets may or may not be enough volume to cause significant muscle growth. It depends mainly on how the sets are performed. For example, if all the sets are done to failure then 3 sets will probably be enough for most people to gain muscle. However, if the first two sets are treated as an extended warm-up, and not performed anywhere close to failure, then it is likely that 3 sets will not be a sufficient stimulus to gain muscle.
Other factors to consider when selecting the number of sets for an exercise are the volume of the other exercises in the workout, the overall volume of the training program, and your individual recovery capacity.
We cant generalize too much if we want to be accurate, but for most people in most situations 3x10 performed with a 10-15 rep max (the most weight you could lift for 10-15 reps for one set) will yield significant results until your body has adapted to this program.
Always remember that any protocol can work for a short period of time. Designing weight training programs that give long-term consistent results is the trick. The 3x10 protocol is no exception.
So if youre looking for a good protocol to gain muscle then 3x10 may be the answer. But if you have already been using it for a few weeks or more then it may be time for something new.
Learn more about weight training programs and how to gain muscle with our FREE report!
4 Steps To More Effective Aerobic, Streching, and Weight Training Exercise
We all know that well-balanced diets include the different nutrients we need to maintain health and well-being. But did you know that your exercise program needs to be well-balanced, too? There's three types of exercise to include in your work-out diet.
How to Gain Weight with the 3 Sets of 10 Weight Training Program
Likely the most often used loading parameters for an exercise are 3 sets of 10. This protocol has become the default setting for many weight training programs. So why is 3 sets of 10 so prevalent? Is it the best choice for your specific goals?
Weight Training for Weight Loss
Weight training combines building muscle tone and working
the cardiovascular system. Weight training tones your
muscles and raises your metabolism, which helps your
body burn more calories not only when exercising, but also
while you sleep.
Weight Training Exercise And Dieting
Is weight training exercise important when dieting? Many experts will quickly tell you ?yes? if you ask them this question. Why? It?s because weight training builds muscle and helps increase the body?s metabolic rate. This means, that even while resting, a person who weight trains and who has built more muscle in their body will burn more calories than a person who doesn?t do any weight training.
Best Weight Training Program
There a dozen or more weight training programs available over the internet today, and it is becoming increasingly difficult to select any one of them. Hoards of bonuses, testimonials, money back guarantee are common features available for each of them. So how do you choose anyone of them. Is it just hit and trial? Ready to waste your money?. I say a careful research over each of them will bring out the truth or atleast save you from wasting your money on a program that is not going to give you a inch of muscles. Best idea for research would be to go over the internet, do google search and look personal reviews, look for people who testify that they have used it and what they found particularly useful on each of them. Don't just go about loo...
Thoughts On Weight Training Programs
Many people in the world are trying to use performance enhancing drugs to gain an edge in sports. I have heard a lot of people in the media saying that these athletes are using performance enhancing drugs to get bigger and stronger. However I have heard many different professional athletes saying that is not the reason at all. They say the reason these athletes are using performance enhancing drugs is that they are trying to get healthy and rebuild faster during the rigors of a season.
