Why 10

[Barrett]

I thought this was an interesting article.

CORE Performance - Celebrating the High Performance Life - Sports Training Article - What's so magical about doing ten reps?

[smittygouv]

A wise professor of mine once told me "If you prescribe exercise to someone and tell them to do 3 sets of 10, you're a moron!"


The amount of reps you do ultimately should be based on your goals. But as long as you are giving your max effort and are overloading the muscle, you are bound to see results.

[strambo]

That article didn't really provide any useful information IMO. Not enough depth to give any direction other than...3 sets of 9-11 reps. But why? Oh, because of a vague reference to old research that the article didn't define what the goals and parameters were.

The amount of reps you do ultimately should be based on your goals.

Exactly...the amount of sets as well...more sets = more volume and vice-versa.

Here's a basic, very generalized guideline: Low reps (1-5), low sets (1-3) = low volume/high intensity. Strength without adding much (if any) mass.

Low reps + medium to high sets (5-20) = mass and strength (provided your nutrition and recovery is in line and the volume at that intensity level doesn't kill you)

Medium reps (6-12), medium sets (4-6) = mass building (classic bodybuilding range)

High reps (15+), any # of sets = strength endurance, cardio. *

*Contrary to myth, this isn't "toning"...muscle tone is a function of residual tension in the muscle which comes from strength...which doesn't come from lifting barbie weights for high reps. When most people say "toned", they really mean low body fat and able to see whatever muscle is there. Powerlifters have the best muscle tone...it is just covered under a layer of fat in the heavy weight class lifters. Marathon runners have poor muscle tone...they just have single digit body fat so you can see a skeleton with just enough muscle on it for locomotion.

Sorry for the "muscle tone" rant.