More often than not you will see this short-hand on your programmes 3 x 10.
For most of this, this is likened to WWII coding that the enigma machine may be able to crack.
For lifters this is the spoken word.
What it simply means is that you lift a given weight for 3 sets of 10 repetitions.
Pick an exercise, say a squat or a bench press and lift this for 10 reps. Repeat this 2 more times. Shorthand means 3 x 10. Simple enough.
So how can we manipulate the number of reps we do to give us our training goal?
Well in general
1-5 reps per set = Relative strength i.e the strength of gymnasts and martial artists who do not require much muscle bulk yet are, pound for pound, phenomenally strong. They would train in this rep range alot.
6-8 reps = functional hypertrophy. NFL linemen, rugby players use this for gaining muscle with strength. It has a great cross over with relative strength reps.
9-12 reps = Hypertrophy or muscle gain. Alot of beginners would use this rep range. And why not? If used correctly, then this can help with fat loss too as metabolically this is tough as sets can last between 40 and 70 seconds. Remember, the more muscle gained then the more fat you will lose.
13+ reps – strength endurance. Kayaking, swimming etc and any other endurance events would use this.
Use this as the foundation of your programme. Just remember when it says 12 reps, your spleen should be ready to pop on the 12th rep. So push yourself!
JL
p.s. Google Health Week starts this Monday…
