Weight Training Programs

One of the most used loading parameters for an exercise is 3 sets of 10. This has become the default setting for many weight training programs. How come 3 sets of 10 is so popular? Is it the best choice for your individual goals?

Sets of ten provide a mix of myofibrillar and sarcoplasmic hypertrophy. This makes 10 rep sets a model protocol for muscle gain, but only moderately useful for building strength. Like any parameter, if you use 3x10 too often it will be rendered ineffective. But if your goal is to gain muscle then 10 rep sets can be a great addition to your weight training program.

Three sets may or may not be enough volume to cause significant muscle gain. It depends mainly on how the sets are performed. For instance, if all the sets are done to failure then 3 sets is probably be enough to gain muscle. However, if the first two sets are treated as an extended warm-up, and not performed anywhere near failure, then it is likely that three sets will not be sufficient volume 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 total volume and intensity of the training program, and your individualized recovery capacity.

We shouldn’t generalize too much if we want to be accurate, but for most people in most cases 3x10 performed with a 10-15 rep max (the most weight you can lift for 10-15 reps for one set) will yield results until you have adapted to this program.

Keep in mind 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 to this rule.

If you are 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 to find a new weight training program.