23 мар. 2016 г. · It just means doing 8-12 each set, depending on how you're feeling. Many use it as a guide to determine when it's time to up (or lower) the ...

26 февр. 2019 г. · The meaning to be if you hit anything in the 8-11 range during any set, you repeat the weight. If you successfully perform 3x12, you add. And if you get <8 ...

13 сент. 2015 г. · 3-4 sets of 8-12 reps is optimal for building muscle because it allows for sufficient muscle breakdown without extensive recovery time or CNS ...

23 окт. 2020 г. · Let me explain simply. 5x5 is for strength. The stronger you are the more you'll Be able to lift for high rep ranges (hypertrophy) :).

26 янв. 2022 г. · If you're a beginner or intermediate training the 5-10 or 5-12ish rep range will be the most effective in putting on size and strength for the first couple ...

6 нояб. 2016 г. · When I write that in my program (normally denoted setx8-10-12), it means that you pick a weight that you can safely lift for 8 reps. Then next ...

27 дек. 2023 г. · I was told to start the reps at 8 and once I can do 12 of that weight, to increase the load. Once you can lift 12 of the increased load. Repeat the process.

8 июн. 2018 г. · The fact that you were still able to hit 8 reps after 2 sets, means 8 reps is probably what you want to go for with that weight, rather than 12.

18 окт. 2023 г. · go up in reps until you hit 12-15, then add one more set at 8, or then go up in weights like 10% and go back to 8 reps 3 sets. Do it ...

19 июл. 2021 г. · Performing 1 set to or close to failure, 6-12 rep range, 2-3 times per week is enough to make significant progres in muscle mass growth and strength (1RM).