Why 10 x 3 Is for Strength and Size

Why 10 x 3 Is for Strength and Size?

The number of reps you do in your workouts is one of the most important factors which determines how strong or muscular you are. However, it’s not just about doing too many repetitions; it’s also about doing them correctly. A wrong rep range will result in overtraining, injury, and burnout. Therefore, if you want to get stronger and bigger, then you need to train with proper form at all times!

In order to achieve maximum strength and size, you must perform high volume training. High volume means performing multiple exercises with very short rest periods between each set. This type of training is called “high intensity” because it involves extremely heavy weights (usually above 85% 1RM) performed for long durations. For example, a lifter might do three sets of five reps with 225 pounds for ten reps each set followed by two minutes recovery between sets.

High intensity training is great for building muscle mass, but it isn’t necessarily optimal for strength development. The reason why is because high intensity training causes the body to use up glycogen stores faster than they’re replenished. When this happens, the muscles become fatigued much quicker than when using lower intensities. Thus, high intensity training doesn’t allow enough time for the muscles to recover properly so they don’t grow as fast as low intensity training would have done.

For bodybuilders, high intensity training should be used on some exercises. For example, you can lift heavy weight on bench press and squat. However, if you want to increase your arm size or add thickness to your chest, then you should probably do more sets for each muscle group with shorter rest periods in between.

As a general guideline, most bodybuilders should train with medium volume and medium intensity to maximize strength and size development. This means that you should use a weight that’s not too heavy (below 85% 1RM) and perform sets of six to twelve reps with short rest periods in between. Training this way also helps to create muscle endurance, which is beneficial for bodybuilders who want to improve their cosmetic appearance.

If you’re using low volume training with high intensity, your muscles won’t have enough time to grow because they’ll be excessively fatigued all the time. When this happens, you’ll lose motivation to train since your muscles won’t be able to develop properly.

On the other hand, if you’re using high volume training with low intensity, your muscles won’t have enough time to recover. When this happens, your muscles will become overtrained and you’ll burn out very quickly.

If you really want to maximize muscle size and strength as fast as possible, then you need to train with short rest periods AND heavy weights. Training like this is extremely taxing and stressful on the body, so it isn’t very suitable for beginners. If you’ve been lifting weights for less than a year, then you should stick with medium volume and intensity training until your body adapts to the stress.

Muscle growth is all about lifting progressively heavier weights over time while eating a caloric surplus. The rest periods you use should complement your weight training program. If you’re using a low volume and intensity, then you should use short rest periods in order to continue lifting heavy weights. On the other hand, if you’re using a high volume and intensity, then you should use long rest periods so that your muscles can recover properly.

Only you will know what training strategy works best for you, and this is something that you’ll have to experiment with in order to find out. Once you find something that works for you, then stick with it for a few months and watch your strength and muscle mass increase.

Getting Ripped Is All About Cutting

Why 10 x 3 Is for Strength and Size - GYM FIT WORKOUT

If there’s one word that annoys men more than “diet,” it’s “cut.” Men don’t want to “cut” weight; they want to gain as much muscle mass as possible. And the last thing they want to hear is that they have to “cut” in order to see those muscles.

But facts are facts, if you’re carrying around more fat than muscle, then you need to lose weight in order to see all of your hard work in the gym. If that means you have to “cut,” then so be it.

There are two main methods in which men cut weight: dieting and cardio. Most men tend to do a combination of both, but one is certainly more effective than the other.

Diet is key when it comes to losing weight. You can run miles upon miles each day, but if you keep eating junk food, then you’re simply wasting your time. When dieting, you should decrease your overall caloric intake while making healthier food choices. Eat lots of protein (lean meat, eggs, etc.), complex carbohydrates (oatmeal, brown rice, whole wheat bread) and healthy fats (nuts, fish oils, etc.) and gradually reduce your fat intake.

Sources & references used in this article:

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The effect of training volume and intensity on improvements in muscular strength and size in resistance‐trained men by GT Mangine, JR Hoffman, AM Gonzalez… – Physiological …, 2015 – Wiley Online Library

Dependence of mechanical strength of brittle polycrystalline specimens on porosity and grain size by FP Knudsen – Journal of the American Ceramic Society, 1959 – Wiley Online Library

Revealing the maximum strength in nanotwinned copper by L Lu, X Chen, X Huang, K Lu – Science, 2009 – science.sciencemag.org

Quantifying the size effect of rock mass strength by PA Cundall, ME Pierce… – Proceedings of the First …, 2008 – papers.acg.uwa.edu.au

The tensile strength of ice as a function of grain size by JH Currier, EM Schulson – Acta Metallurgica, 1982 – Elsevier

The effect of grain size on the yield strength of Ni3Al by EM Schulson, TP Weihs, DV Viens, I Baker – Acta Metallurgica, 1985 – Elsevier

Formation of Mg–Cu–Zn–Y bulk metallic glasses with compressive strength over gigapascal by ZG Li, X Hui, CM Zhang, GL Chen – Journal of alloys and compounds, 2008 – Elsevier