How many 3x10's in one session?

bman

Hi,

I'm trying to build muscle and have been going to the gym for the past 2.5 months. I usually do two to three 3x10s on each of the machines I'm using per session. I'm just wondering if I should be increasing the weight I'm using and just doing one 3x10 of each machine / free weight per session? Is what I'm doing pretty much the same as high reps, low resistance (which from what I've heard is no good for building muscle)?

kevpants

bman wrote: »

Hi,

I'm trying to build muscle and have been going to the gym for the past 2.5 months. I usually do two to three 3x10s on each of the machines I'm using per session. I'm just wondering if I should be increasing the weight I'm using and just doing one 3x10 of each machine / free weight per session? Is what I'm doing pretty much the same as high reps, low resistance (which from what I've heard is no good for building muscle)?

You should increase the weight but keep doing three 3 x 10's. Say you're doing 30kg of something, try 32.5kg. You might only get to 8 or 9 but in a few weeks you'll get it, then on to 35kg. Always keep challenging yourself and setting little mini-goals along the way. Before you know it you'll have added 10kg.

There's no need to massively increase the weight and massively drop the number of sets which is what I think you were suggesting.

AARRRGH

This is what I do and it works well -

1. I don't count the number of repetitions I do, however I use weight which allows me to do around 6 - 8 reps before failure. I mix this with some very heavy weight (1 or 2 reps) and some light weight (10 - 12 reps). I generally do about 4 or 5 sets, so it's a combination of light, medium and heavy weight. I find this really shocks my body into growing.
2. I eat regularly, in particular a meal (chicken breast, veg, cous cous, protein shake) before the gym and a meal (2 x chicken breast, veg, cous cous, protein shake) after the gym. I generally have 5 meals during the day.
3. I try to sleep for a minimum of 7 hours per night.
4. I don't drink alcohol or do drugs. I drink a lot of water.
5. I use free weights.

Experiment to see what works for you, but I think using machines and a fixed number of reps is not a very efficient system.

Note you need to have your food, rest and gym all correct if you are going to make decent gains.

bman

Cheers for the advise lads.

kevpants wrote: »

You should increase the weight but keep doing three 3 x 10's. Say you're doing 30kg of something, try 32.5kg. You might only get to 8 or 9 but in a few weeks you'll get it, then on to 35kg. Always keep challenging yourself and setting little mini-goals along the way. Before you know it you'll have added 10kg.

There's no need to massively increase the weight and massively drop the number of sets which is what I think you were suggesting.

This is what I've been doing so far but with little increase in the weights I'm lifting. I don't think this is working great for me.

AARRRGH wrote: »

This is what I do and it works well -

1. I don't count the number of repetitions I do, however I use weight which allows me to do around 6 - 8 reps before failure. I mix this with some very heavy weight (1 or 2 reps) and some light weight (10 - 12 reps). I generally do about 4 or 5 sets, so it's a combination of light, medium and heavy weight. I find this really shocks my body into growing.
2. I eat regularly, in particular a meal (chicken breast, veg, cous cous, protein shake) before the gym and a meal (2 x chicken breast, veg, cous cous, protein shake) after the gym. I generally have 5 meals during the day.
3. I try to sleep for a minimum of 7 hours per night.
4. I don't drink alcohol or do drugs. I drink a lot of water.
5. I use free weights.

Experiment to see what works for you, but I think using machines and a fixed number of reps is not a very efficient system.

Note you need to have your food, rest and gym all correct if you are going to make decent gains.

I think my food and rest are in okay order. I think I may try something similar to what you're doing regarding weights. I think my body isn't been pushed into growing with my current routine.