Question: Is Ten Sets Too Much?

Is doing 10 sets bad?

The origin: In 1948, a physician named Thomas Delorme reported in the Archives of Physical Medicine that performing three sets of 10 repetitions was as effective at improving leg strength as 10 sets of 10 repetitions.

The truth: There’s nothing wrong with—or magical about—doing three sets..

How many sets per workout is too much?

He took a deeper look into the previous meta-analysis I mentioned and found that limit to be roughly 10 sets per muscle group. So for example, on your chest day, performing over 10 hard sets dedicated to your chest will likely just begin to provide diminishing returns and start to impair your recovery.

How many sets of 10 reps should I do?

Three to four sets of eight to 10 reps is a good range, Trink says. Start off closer to 3×10 (three sets of ten reps, which is about the same as you were lifting before) and every six to eight weeks, subtract reps and add sets. “The lower-rep range will force your muscles to adapt to the heavier weight,” Dell says.

How many sets are good for muscle growth?

The ideal training volume for building muscle is around 9–18 sets per muscle per week. And if you’re choosing good lifts, doing 6–20 reps per set, and bringing those sets within 1–2 reps of failure, the bottom end of that range is often enough to maximize muscle growth.

Does volume build mass?

Simply put, more volume equals more muscle mass. At least until you get to 10 sets or more per week. The relationship between weekly volume and hypertrophy (Schoenfeld et al. 2017b).

Are 3 sets better than 4 sets?

In general, the more sets you do, the less weight you can use and vice versa. So if you’re going from 4 sets to 3, then it stands to reason that you can either add a bit more weight or do more reps per set.

How many sets is too many?

Anything greater than 20 reps in a set is probably far too many. Performing this many reps in a set will have diminishing returns. If you can easily do more than 20 reps, then the weight you are using is probably too light or too easy to elicit any significant growth.

Is it better to lift heavy or more reps?

Lifting heavy weights builds muscle, but constantly upping the weight exhausts the body. The nervous system must also adjust to the new fiber activation in the muscles. Lifting lighter weights with more reps gives the muscle tissue and nervous system a chance to recover while also building endurance.

Are 2 sets enough?

Some trainers recommend doing anywhere from three to five strength-training sets for maximum muscle gain, while others say that one set per exercise is just as good as two or more. … If you’re really going for strength gains, muscle endurance, and muscle growth, multiple sets have an advantage.

Is 30 sets per workout too much?

Without even knowing the answers to those questions, I can guarantee that more than 75% of you are overtraining. If I had to take a guess, I’d say that most people do between 18-30 sets per workout. … If not, you’re overtraining. If so, you’re still probably overtraining.

Is 20 sets too much?

If you are an experienced athlete doing a full body workout, you’ll likely want to be well over 20 hard sets. … Full body=20 sets is not enough. Body part split=20 sets is too much. If you are doing PPL or U/L, 20 sets might just be perfect.

Is 10×10 good for mass?

It is called 10×10, or German volume training (GVT). … Besides being super-simple, GVT is super-effective and has been used for decades to boost muscle growth.

Is 3 sets of 5 reps good?

Through long experience, for most trainees, three sets of five has been found to be an effective dose that allows the trainee to recover and adapt enough to train again in two days. In short, 5×5 three times a week is too much. There’s too much stimulus, not enough recovery, and lifters stall or regress.

Is doing 5 sets too much?

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.

Is 10 sets of 10 reps too much?

You may not be able to perform all sets for 10 reps. If that is the case, then start lowering the weight once you do a set where less than 10 reps are performed. Once you can do all 10 sets for 10 reps, then it is time for you to go up in weight.

How many reps is best for toning?

12 repetitionsTo tone your muscles and develop the type of strength you need for everyday life — moving furniture or shoveling snow — aim for 10 to 12 repetitions. Doing dozens of reps with ultralight weights (weights you can barely even feel) doesn’t bring good results of any kind, because you’re not stressing your muscles enough.

Is 24 hours enough rest for muscles?

24 to 48 hours of recovery between sessions for the same muscle group is usually enough. This way, we prevent overtraining, ensuring better results.

Is 30 reps too much?

The vast majority of lifters do 8 reps per set. … But maybe it’s time to re-think that distaste for high reps because some researchers at McMaster University in Canada have done a study that shows that 20-30 rep sets are just as effective, and in some cases more effective, in building muscle than low or lower-rep sets.