Is 3 Sets Of 10 Enough To Build Muscle Or Not | Kbands Live 147
You will not build muscle by performing 3 sets of 10 during your weight training workouts. You must do many more reps and sets to build muscle and strength. Read any fitness magazine or follow any blog and this is the typical guidance that you will receive. Complete 3 sets of 10 to build muscle. Trevor and Carl have followed this approach for years and never got the results they wanted. Trevor has worked many athletes for over 15 years and none of them got huge muscle gains following this approach. If you are genetically gifted then this weight training approach will work for you. Most people are not genetically gifted. The rest of us have to work harder, completing more reps and sets. We have to perform our exercise using higher volumes. Watch the video, complete this workout that has you performing more volume by completing extra sets and extra reps in each set. This will help you create tiny tears in your muscle that will translate into growth and strength when the muscle repairs itself.
What are Ways to Increase the Volume of My Exercise for Muscle Gains?
There are many ways to build muscle but you have to do more than 3 sets of 10 reps. You must increase the amount of time that the muscle is under tension if you want to stimulate growth and build muscle. First, you can increase the time your muscles are under tension while working out by completing more that 3 sets. Three sets are not enough to build muscle. 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.
Second, another way you can increase your workout volume if you still want to perform 3 sets, you must increase the reps to 12 or 15 or even 20. It depends on your fitness level. Each set should stress your muscles and should be to failure. When you push your muscles to failure, while maintaining good form, you will see muscle growth and gains. Third, you can increase the volume in your workouts if you like 3 sets of 10, but then you must perform this style and frequency of workout more than once per week. Do 3 sets of 10 reps 2 or 3 times per week. The benefit of this approach is you are working the muscles more frequently, increasing the stress on the muscle to cause muscle burn and stimulate growth. This is not a conventional approach to muscle growth, but we have found it does work.
Fourth, another way to increase the volume in your workouts is by completing your reps and sets very slowly. Rather than quickly performing each set in 10-15 seconds, slow your exercise movement so the eccentric and concentric movement of your 10 reps instead take 45-60 seconds each time. Performing each exercise using a slow and controlled approach is another method to increase the time the muscle must work to control the weight, creating tears that will build muscle and strength during the repair with proper food and protein. Finally, complete a pre-exhaust of each exercise. Complete 2 or 3 sets at a lighter weight to fatigue the muscle prior to moving into a heavier weight. The pre-exhaust is a great way to warm up the muscle to prevent injury and also prepares the muscle for the heavier weight that will come in subsequent sets. Working a muscle that is tired helps to quickly push it to the point of failure sooner.
This Is Not The Usual Approach to Muscle Gains
This is not a normal approach to weight training for muscle gains and growth. You will not see this in most fitness magazines. This training idea is focused completely on increasing the time the muscle is stressed and is under tension. This time under tension can be caused by numerous methods. You must pick the method that works best with your fitness level, the amount of time you have for your workouts, frequency of your workouts or the equipment you have available. The Fusion Cables are a great piece of workout equipment that allows you to control the pace or the length of time your muscles are under tension. The resistance bands are versatile and will add an interesting and challenging component to any workout. They allow you to add resistance as you build strength. Make the change to workout routine so you no longer perform 3 sets of 10 reps. Use one of the approaches above or create your own and tell us about it below. We are always looking for new workouts or modifications to help us on our fitness and muscle building journey.