Is 4 sets of 10 good?

4 sets x 10 reps = 40 reps

Moderate to low intensity. Most ideal for building muscle, but also suited for endurance.

Is 4 sets of 10 reps too much?

Sets of anywhere from 4–40 reps will stimulate muscle growth quite well, but most research shows that doing 6–20 reps per set is the most efficient way to build muscle. Bodybuilders often use the middle of that range, favouring 8–12 reps per set.

Is 4 sets enough to build muscle?

So, How Many Sets to Build Muscle? 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.

How much is 4 sets of 10?

Let's say you're lying on the bench and you lift the weight up and down ten times. That's ten reps. That's one set of ten reps. If you repeat the sequence three more times you'll have done four sets of ten reps.

What does 4 sets 10 reps mean?

The term "sets" tells you how many times you will repeat a particular number of repetitions of a given exercise. Let's say you're doing triceps kickbacks. Two sets of 15 reps means you'll perform 15 kickbacks two times total, resting between each round. In total, you'll be doing 30 kickbacks.

Junk Volume: Why You Must Avoid It For Max Muscle

Is it better to do 4 sets or 5?

What Were the Study Results? The group that did 5 sets per exercise gained more strength, endurance, and muscle than the groups that did 1 or 3 sets per exercise or body weight exercises. The main finding was that the more sets people did, the better their results on the whole.

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 is too many?

The Takeway For How Many Sets You Should Do

Each workout can consist of a total of around 15-25 sets, but the number of sets for a specific muscle group in that workout should be at around 10 or below.

How many sets is healthy?

No matter how many reps you're completing per set, most fitness experts recommend performing between two and six sets for each exercise. Anything below two sets may not challenge you enough; anything over six sets could lead to overworked muscles.

Can you do 4 sets 8?

Reasoning: A moderate range of 4 sets of 8 reps allows the lifter to handle loads that stress the muscle quickly while facilitating sufficient time under tension.

Is 3X10 better than 5X5?

5X5 vs 3X10: Which Is Better For Muscle Growth? While both rep schemes are used in programs to grow new muscle, 3×10 is the best answer when hypertrophy is the goal. That said, this is only true if you are properly controlling for volume, frequency, consistency, and intensity.

How many reps is too high?

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 do sets of 5 or 10?

Conclusions: Findings suggest that performing 10 sets compared to 5 sets of resistance training does not enhance the development of relative muscle endurance. The volume-load accrued within an individual set rather than across sets may be of greater importance when targeting muscular endurance.

Is 4 sets of 12 reps too much?

For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps. In each case, the key is to use the heaviest resistance that will allow you to complete all of your reps and sets with good form.

Can I do 4 sets for hypertrophy?

Preferably you should do 3-5 sets in total to make sure you are getting that 100%, meaning maximum hypertrophy. If a muscle group contains multiple heads or areas you can optionally add another exercise for the lagging area.

What are three signs of overtraining?

Is 4 sets enough for chest?

The general consensus is somewhere between 8 and 32 sets per week for a given muscle group (like the chest muscles) is what is required to create gains in muscle size and strength.

Is 3 sets of 10 enough?

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.

Is 5 sets of 10 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.

What does 4 sets of 10 to 12 reps mean?

Basically means that you perform 4 sets of the exercise, the first set for 12 reps, the next for 10, the third for 8 and the fourth for 6. Generally, the reason that you're… More.

Can you get stronger with 10 reps?

Up to about 10–20 reps per set (~60% of 1RM) is moderately effective for strength, but any lighter than that and the strength gain is small.

How many sets for muscle growth?

If you've been training properly for less than a year, perform 10-15 sets per muscle group per week. If you've been training properly for one to five years, perform 15-20 sets per week. If you're very advanced and have been training properly for over five years, perform 20-25 sets per week.