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  1. #1
    Registered User MuscleGainer's Avatar
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    4 sets of 10 reps good for size gains?

    I'm right now doing a weight that I can do for 8-12 reps on my first heavy set and as many reps as I can do on the next 2 sets. I'm considering changing my routine to a weight that I can do for 4 sets of 10 reps (10 reps on each of my sets, not including warm up sets). I'm still trying to build up strength in my squats since I feel that my squats are lagging behind compared to my other lifts. I'm trying to increase my weight by 5 lbs in squats every other leg workout. and once I reach 185 lbs in squats I'll start doing 4 sets of 10 reps with 185 lbs for squats and I squat a little below parrallel. Anyone try 4 sets of 10 reps, not including warmup sets, and get good results in size gains and I'm not talking newbie gains?
    Objective: To get stronger
    Current Weight: 154 lbs
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  2. #2
    hmm Orlando1234977's Avatar
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    4 sets of 10 is great. What is optimal will depend on individual and probably changes depending on bodypart.
    For legs, you may even go 4 sets of 12-16, and that may even be optimal.
    Also, variety in rep ranges is good for size.
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  3. #3
    Banned FAM0US's Avatar
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    reps depend on the exercise imo
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  4. #4
    Banned Hengman's Avatar
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    I do 3 sets per exercise with either 6-8 reps or 8-12 reps... Just try what you are planning out and see what works. All trial and error.
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  5. #5
    Registered User aduncan502's Avatar
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    i feel that power bodybuilding is really effective doing 6 sets of 5
    hypertrophy is in the range of doing 3 sets of 8-12
    by doing 6 sets of 5 your gaining strength while at the same time getting in the 30 reps for growth
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  6. #6
    Banned Mr.NoPrint's Avatar
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    I like 8, 6, 5, 8, then maybe 10-12. Plenty of reps for size and good range for strength.
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