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3 sets of 10 with the same weight?

mattld Posts: 14 Joined: 2008/01/08	2008/01/12, 03:13 PM hey stupid question. I'm lifting to build mass and i have been doing 3 sets of 10 with the same wheight? is this ok or do i need to add 5-10 pounds with each set?
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2008/01/12, 03:54 PM I like to use a gauges like 8 to 12 and 3 to 5. Most lifts I want to hit 9 and if it's to tough then I don't add but once it's at a point where all sets are getting hit at 9 then I move up. Also I will hit 1st set at 12 add and hit to 9 then add and stay with that until I do hit 9 but not less then 6. Then there is the 3 to 5 and here I want 5 but will keep adding to where I may only get 3 and use that gauge to move toward 5. Don't get all pissed off you didn't hit that 5 or 9 or etc but use it to know where your at for the day and adjust. -------------- Knock-Um Down & Keep-Um Down!
mattld Posts: 14 Joined: 2008/01/08	2008/01/12, 04:28 PM well like i am curling 3 sets of 10 at 60lb 1st set i get 10 but i have to push my self to get that tenth one 2nd set i usaly get 5 3rd set about 3 is this good for building mass
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2008/01/12, 04:44 PM No! 1st set 12, 2nd 9 and 3rd no less then 8. Sets of 8 to 12 is what builds mass it's called Hypertrophy. Maximal Strength 1 to 8 Reps Particularly 1 to 4 Reps Endurance 13+ Reps -------------- Knock-Um Down & Keep-Um Down!
merrillj Posts: 197 Joined: 2007/06/28	2008/01/12, 06:24 PM When performing 3 sets of 10 reps you want to choose a weight, initially, that you can perform all three sets hitting the 10 rep mark. If your first set is performed to muscle failure, meaning that you cannot get another rep with good form, then it is almost impossible to hit 10 reps on subsequent sets with the same weight (depending on rest interval). The idea is to increase the weight slowly so that you can remain close to 10 reps. To achieve this, on your first two sets you will leave 1 or 2 reps "in the tank" meaning that they will not be done to muscle failure. The idea is to increase your workload with the same weight. I am not a fan of absolute reps anyway. Rep ranges(i.e. 8-10 are far more effective.
jtmeek81 Posts: 18 Joined: 2008/01/25	2008/02/15, 05:24 PM I try to do between 10-12 on the first set, then as a motivational goal I try to hit 8-9 on the second, and on the third I go for 6-7. Sticking with 10,10,10, means that on the first and second set you are probably not using enough weight to stimulate growth, your muscles are already used to lifting that same weight 10 times. If you could do 10 on the third set then you probably could do 15 or more on the first if you tried. Another good trick to stimulate growth, depending on the exercize is to go nearly to failure on your exercize, then on the last set do a static hold for 30 seconds contracting the muscle as long as you can and lowering as slow as you can drawing tons of blood and tearing the muscle. Or if you are on a bench or other exercize when you are close to failure bust out as many half or qaurter reps as you can focusing on contracting that muscle group as hard as you can on those half reps. Whatever you can do to stimulate growth, I don't think you can grow with sets of 10-10-10.