ffs so is 3x10 good enough for hypertrophy?

ffs so is 3x10 good enough for hypertrophy? i’m reading sources that say 10-20 sets per exercise per week is optimal for muscle growth.

wtf is the consensus

  1. 1 month ago
    Anonymous

    Just lift.

    • 1 month ago
      Anonymous

      no
      tell me how to optimise

      • 1 month ago
        The Honorable Kan G.A. Roo

        5x5
        *bangs gavel*

      • 1 month ago
        Anonymous

        There is no optimal. You have falled into the micromanaging rabbit hole. There are people who train minimalistic 1-3x a week and get incredible results and there are people who train 6-7 times a week and get incredible results. Both had bad success with opposite methods but found what worked for them and what they could stick to for the next 10+ years.

        Rep ranges, exercise selection, weight etc. has almost zero impact in the grand scheme of things. Phil Heath won Mr. Olympia using only machines while others say free weights are superior and that you need to lift heavy (roidchud or not). Workout until your muscles are sore (they need to have a reason to grow, if you just go through the motion its not enough) and eat enough protein and repeat for 5-10 years while staying consistent. That's it. Depending on genetics your results may vary. Simple as.

      • 1 month ago
        Anonymous

        You're not good enough to have to worry about optimising anything

  2. 1 month ago
    Anonymous

    >JBU (just be ugly) wins again
    attractivebros.. not like this... ugghhh

    • 1 month ago
      Anonymous
    • 1 month ago
      Anonymous

      >Just Be Rich(have a boat)
      ftfy

  3. 1 month ago
    Anonymous

    Yes, 10-20 hard sets per muscle group per week. Ideally between at least 2-3 sessions. Number of weekly sets is determined by, intensity, rep range, and recovery and training age. If you can recover, then your free to do more. Optimal is a range, not a specific number.

  4. 1 month ago
    Anonymous

    Goddamn nerds trying to minmax everything.

  5. 1 month ago
    Anonymous

    Basically, you should do the minimum volume that allows you to make progress on a weekly basis.

    3x10 is fine for beginners because you don’t need much.

    10-20 sets is a recommendation that you can try once you’re stuck at the same weight and reps for over a month. Take breaks from high volume occasionally to resensitize yourself to volume.

  6. 1 month ago
    Anonymous

    >what do I I have to do to look better?
    >just lif-
    >mathematics?
    >no man lift weights an-
    >the square root of the compund fraction of.....

    • 1 month ago
      Anonymous

      >Hey, should I do 1 set per week or 10?
      >Just lift bro.
      >But surely there must be a correct way to lift? After all, we all know that there are many wrong ways to lift shown in YouTube videos.
      >It doesn’t matter if you do it right or not, just lift.
      >Ok, bosu ball squats for 100 reps it is.

      • 1 month ago
        Anonymous

        Read the sticky.

      • 1 month ago
        Anonymous

        Here, let me buy you a pack of gum and I'll show you how to chew it. Are you able to wipe your own arse or do you have a minder who looks after you?

        >wanting to learn more is bad

        There is nothing wrong with wanting to learn more, there is however, everything wrong with overthinking & over analyzing every detail, instead of sitting around theorising, do shit! Take fucking action! Stop worrying.

        • 1 month ago
          Anonymous

          Excuse me but do you have a peer reviewed study that 20 year olds on reddit deemed worthy showing that taking action works? I didn't think so. Check mate.

    • 1 month ago
      Anonymous

      >wanting to learn more is bad

      • 1 month ago
        Anonymous

        >wanting to know gym fuckery is good

        • 1 month ago
          Anonymous

          Here, let me buy you a pack of gum and I'll show you how to chew it. Are you able to wipe your own arse or do you have a minder who looks after you?
          [...]
          There is nothing wrong with wanting to learn more, there is however, everything wrong with overthinking & over analyzing every detail, instead of sitting around theorising, do shit! Take fucking action! Stop worrying.

          Experience is learning.

          Why not both?

      • 1 month ago
        Anonymous

        Experience is learning.

    • 1 month ago
      Anonymous

      Ok, but what about us who have been lifting for a while? The ones who can bench 200 lb for 5 reps and squat 285 lb for 5 reps, whose progress is slowing down and stalling. That’s not me, but it’s a lot of the average gym bros when you look around in your gym. They do need routine advice and diet advice and recovery advice to progress.

  7. 1 month ago
    Anonymous

    >wtf is the consensus
    it’s in your post, dickhead. hypertrophy is reached by doing 10-20 reps with a weight you can do those reps and get to ‘just before total/true failure’. it’s a range because with progressive overload if you manage to do even 2 more reps next time at the same weight, that’s still progression in volume. if you’re doing 20 reps at a weight and feel like you could do 30 reps, it’s time to up the weight until 15 reps is the maximum you can do. and so on and so on.

    • 1 month ago
      Anonymous

      to expand on this, 15 isn’t some golden number. it’s my personal “time to up the weight” rep number. so usually i’m doing sets of like 12-15 with my working weight. see what works for you gay OP. just lift, take notes, and try harder next time even it it’s just one extra rep per set.

    • 1 month ago
      K

      >ffs so is 3x10 good enough for hypertrophy? i’m reading sources that say 10-20 sets per exercise per week is optimal for muscle growth.

      It's closer to 20 sets per muscle, which is easy to do with 3x10 if you do more than one lift per muscle, which you should.
      Another muh optimizashun thing is to hit the same muscle across two workouts no more than 48 hours apart and then give it time to recover.

      What this anon said is pretty much correct

      to expand on this, 15 isn’t some golden number. it’s my personal “time to up the weight” rep number. so usually i’m doing sets of like 12-15 with my working weight. see what works for you gay OP. just lift, take notes, and try harder next time even it it’s just one extra rep per set.

      . The hyper trophy range, and it's a soft range, is like 8 to 20+, but the idea is that you are really close to or failing at the top of your desired rep count.
      For example, I really like x10 sets, it feels good for me, so any time I am physically able to reach 12 reps, I up the weight or slow down the eccentric.

      Lifting is not rocket surgery, stop listening to basedence lifting youtubers and just make sure you're lifting at least 3 to 4 times a week and that you're progressing.

      • 1 month ago
        Anonymous

        i like söyence based lifter youtubers (even though 99% of them are fake natties or flat out open about their use) because it’s something to throw on and kinda understand why we should be doing this for hypertrophy, and mostly their nutrition videos are on point. but lifting and fitness in general is something you need to just DO and then experiment with yourself. follow a program, stick with it for well over a month or two and then see how you’re doing. but stick to it and dont jump from like powerlifting to a hypertrophy PPL randomly. being natural means this shit takes time and dedication.

        TL;DR - just find a PPL, U/L, Full Body weekly routine and just do it and slowly increment more volume/weight in the 10-20 range. oh and don’t comsume goyslop or alcohol every day and even the most fucked genetic natty can at least look decent compared to the average man.

        • 1 month ago
          Anonymous

          samefagging again just to say i’m not dunking on roiders or sarmgoblins. if it works for you then do it, just dont assrape your HPTA and get massive depression from the health issues that brings. lift and be safe, gays!

  8. 1 month ago
    Anonymous

    Does asscheek size on a girl correlate with how loud her braps are?

    • 1 month ago
      Anonymous

      Nice trips. I'd say so. There's likely a positive correlation here. Further, i'd postulate cheek size also has some effect on acoustic variability, amongst loudness, pitch, and presence and duration of intermittent brap instances(single and multiple-- ie. a single noise, vs a repetitive string) Hope this helps brother.

  9. 1 month ago
    Anonymous

    Look at the total number of sets for the muscle group per week. Is 3X10 pullups once a week as your only back training enough? Almost certainly not. Is 3X10 OHP, laterals & reverse flys twice a week enough for shoulders? Yeah it probably is.

  10. 1 month ago
    Anonymous

    This dude is a cross between Andrew Tate and that smug wheelchair fag

  11. 1 month ago
    Anonymous

    If there was a consensus then it would be easy to find the answer.

  12. 1 month ago
    Anonymous

    I've been making good progress with a minimalist approach. I work in a really physical job though so that probably helps.

    6 day PPL, each session has a major compound and two accessories. 3 sets per session of the compound and 2 sets each for accessories. It's what I can manage in my situation and I'm still making the same progress as when I did 5 sets of everything

  13. 1 month ago
    Anonymous

    That's a very stupid question, glad you asked, because you can easily see where you got confused.
    It's 10-20 sets per muscle group, not per exercise. 8-12 reps is generally good for hypertrophy 3-5 sets is good, less than 3 doesn't hit hard enough, more than 5 means you would have to do it with less weight. Do it for one exercise, 2 exercise on the same day for the same muscle group.
    Let's say you do 3x10 incline bench, 3x10 chest flies on monday, than 3x10 normal bench and 3x10 dips on thursday. You did a total of 12 sets for chest.

  14. 1 month ago
    Anonymous

    3x10 can be good. It all comes down to how intense you are lifting. A lot of people way over volume things because their intensity sucks so they pump around a bunch of light weights. It's really a waste of time.

  15. 1 month ago
    Anonymous

    Just do 3-5x4-6 for main exercise and 3-4x8-12 for assistance and 3-4x20-50 for GPP

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