2 sets of 12 reps VS 3 sets of 10 reps

[ill-matic]

i was written up a program by a personal trainer, and he said that becaue i've done no prior workouts (in terms of gaining muscle etc) i should start off slow, doing 2 sets of 12 reps for each machine. this will go for 6 weeks or so then the number of reps or whatever will be stepped up a notch. i told the guy that my main aim for hitting the gym was to gain muscle.

my friend's personal trainer told him to do 3 sets of 10 reps, and my friend thinks his regime is better. i duno about the circumstances or the reasons why the guy said that to my friend, but considering MY circumstances, do you think 2 sets of 12 reps is adequate at this stage??

 

[Taliq]

I don't know if one is better than the other given your situation. I think what your trainer has "prescribed" you is what you should follow. Your friend was given a regime based on his physique, experience, equipment available, which may be different from you circumstances. The 6 week thing is good though. With any regime you wanna switch it up around the 6-week mark. Do what you've being advised on for 6-weeks then you could try switching to what you friend does or a different regime altogether - say 4 set of 8 reps.

Good luck wit it

 

[bigmack]

i dont suggest you start off slow like your personal trainer recommended.People who just start working out gain muscle really quickly and lose fat at the same time.These are called newbie gains.Take advantage of this

 

[jaimie.uk fan]

I personaly find that 12 reps are better as the extra two seem to push you that bit more than ten ( sounds obvious i know ) i find im in a comfort zone doing ten and it sounds obvious again but 2 sets of reps that are that a little out of your comfort zone will do more than 3 in your comfort zone if you catch my meaning . I do three sets of 12 but you should realy listen to your trainer .

 

[P. Smith]

if you're trying to gain mass than i think you're not lifting heavy enough. do 3 sets of 8 or something around that, and make it heavy enough so that you're struggling by the last rep of each set

 

[Think_ThuGLiFE]

Any1 can get certified these days. Depending on the person , most personal trainers are retards . Do more then 2 sets (maybe 3 or 4), but keep the reps high and weight moderate.

 

[Pittsey]

Heavier weights less reps = better results.

 

[Get In The Van I Have Candy]

Simple plan. Lean how to properly use the weights. Once you have learned how to use the weights properly the next thing is add more weights to it. The more weight the more youre body is working. To gain muscle you need to tear your muscle. They need to learn or accept heavy weights in order for you to gain muscle. It has been proven and accepted. BUT the first thing if you are a newbie IS TO LEARN HOW TO DO THE TECHNIQUES PROPERLY if not you will get injured with the heavy weights.

Also taking protein and creatine will boost your gains.

 

[The.Menace]

there really isn't no VS. See you should mix up your plan anyway, so go one month with 3 sets and 10 reps and the next month with 2 sets, that ain't that important. Important is just that you lift hard and workin out hard doesn't depend on the number of sets your using....

 

[jasedwads]

last 4 months I have been doing 9 sets of 12, I do 6 lots of 12, then i will do some running, then finish of with 3 more sets of 12. I do this every other day, so I get a good rest in between. Also this will be in the space of an hour. But if you have the dedication and the will power then your mind will tell you what the right amount you need to do on a personel level.

 

[makaveliisgoat]

Basically I do one major exercise for each muscle group using the 10, 8, 8 ,8, 12-15 method. Any additional exercises for the muscle group I use the 10, 10, 10, 10 method. For example, I do shoulder presses as follows: I do a warmup set of 10 reps. Then I do 3 sets of 8 reps. And finally I do a burn-out set of 12-15 reps. For front raises (not my major exerice for shoulders) I do 4 sets of 10. If you're just beginning the key is to get the form down for all of the exercises. Lifting weights with bad form is a waste of time.

I would go with 3 sets of 10. 8-10 reps is ideal for muscle growth. Cut it down to 6 reps or less and you're getting into more of a strength workout. More than 12 reps is getting into an endurance/toning workout.