Why Are Three Sets Recommended in Weight Training?

Trainers often recommend that you complete three sets of 10 repetitions of each weightlifting exercise you perform. However, as the science of exercise is being researched, more is being learned about how to most effectively increase strength and muscle performance. By precisely structuring your exercise routine, you can achieve different fitness goals with weight training, such as significant gains in strength, improved cardiovascular health and decreased arm, leg and trunk girth.

  1. Science Behind Three Sets for Beginners

    • A study in "Medicine and Science in Sports and Exercise" from March of 2003 reviewed 140 individual studies to provide wide-ranging data that would be applicable to most weight trainers. The researchers concluded that three sets are best for those who are just beginning weight training to improve the nervous system's coordination of the most appropriate muscles, which helps to improve your form.

    Increase Total Number of Sets for Advanced Weight Training

    • As you advance over a year or more of weight training, the number of sets of any one exercise is not as impactful as the total number of sets for any muscle group. For instance, the bench press, butterfly and dumbbell chest press all work the chest muscles. So you will find the best results from a total of nine sets for each muscle group, usually doing two to three sets of two to three different exercises. This will help to reduce your risk of overloading and injuring your muscles and it will also lead you to exercising some of the accessory muscles that can be neglected with increased sets of the same exercise.

    Research Data about Repetitions

    • The number of repetitions you do is just as important as the number of sets. These studies also demonstrate that the best gains are noted with a range of six to 15 repetitions in each set. If you are seeking to bulk up your muscle tissue, pick a heavier weight and perform six to eight repetitions. If you are seeking lean, strong muscles, lift the heaviest weight you can 12 to 15 times. Remember that these guidelines are generalized and you may need to alter these ranges somewhat to meet your specific needs.

    General Physical Preparedness

    • General physical preparedness, or GPP, is often used by athletes in between intense training times leading up to a competition. However, you can benefit from this strategy at any fitness level. Perform the same weightlifting exercises with a drastically reduced weight, often 25 percent of your maximum lift amount, repeating the exercise continually for up to five minutes. Try not to rest and to push yourself through this burst of cardio-centered weight training. This can be a particularly effective strategy if you want to develop long, lean muscles to help reduce your arm, leg or trunk girth.