Exercise: Strength Training for Building Muscles, Do 3 Sets of 8-12 Reps

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Hi Kenny,

On your question: “Is it better to do 3 workouts of 1 set each or 1 workout of 3 sets each?”, it depends on your fitness goals.

Can I assume your goal is to train your strength and tone your muscles?

If it is, then you should go for 3 SETS of 8–12REPS for EACH WORKOUT.

The same is true for building muscle. If you want to build strong and toned muscles, you need to do multiple sets of reps.

Here's some depth:

When you do a set of reps, you're breaking down your muscle fibers. This breakdown process is called MUSCLE HYPERTROPHY. After your workout, your body repairs and rebuilds the muscle fibers, making them stronger and bigger.

If you only do one set of reps, your body doesn't have enough time to break down the muscle fibers enough to cause significant muscle growth. However, if you do three sets of reps, your body has more time to break down the muscle fibers and cause more muscle growth.

And if you're going for ENDURANCE, then your rep count should go even higher still, say, 3 sets of 10-15 reps.

Endurance is the ability to sustain an activity for a long period of time. When you do a set of reps, you're using your muscles to produce energy. The longer you can sustain an activity, the better your endurance is.

Here's an analogy:

The same is true for building endurance. If you want to build endurance, you need to do multiple sets of reps. Three sets of 10-15 reps are a good starting point.

So, to summarize:

  • For muscle building and strength training: 2-3 sets of 8-12 reps for each workout.
  • For muscle building, strength training, and endurance: 3 sets of 10-15 reps for each workout.

And if you're ENERGETIC, AMBITIOUS, or are eager to help your YOUNG ones to succeed, then I’m happy to share with you the most effective strength training techniques: CLICK HERE!

If you find this useful, please

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COMMENT, &

SHARE.

May you be blessed with the strength of SAMSON, and the power of KING DAVID, in JESUS’ Name.

Faithfully yours, Gary

WORLD’S FITTEST & STRONGEST

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