If an exercise is listed as 3x12-15, the athlete will perform three sets of 12 to 15 repetitions of the exercise.
For example, a weight training workout plan including triceps dips might include instructions to do 3 sets of 12 reps with a 30-second rest in between sets. You might see these instructions written out in a kind of workout log shorthand, as “3X12, 30 secs.”
Basically means that you perform 4 sets of the exercise, the first set for 12 reps, the next for 10, the third for 8 and the fourth for 6.
Sets of anywhere from 4–40 reps will stimulate muscle growth quite well, but most research shows that doing 6–20 reps per set is the most efficient way to build muscle. Bodybuilders often use the middle of that range, favouring 8–12 reps per set.
The most effective rep ranges for hypertrophy are 6-12 reps, for 3-5 sets, per exercise. Depending on your exercise level, begin with a higher rep range with moderate intensity or weight load, then, decrease the reps and increase the intensity.
Reps 6-8 is Strength & Size. Reps 8-10 is Pure Size. Reps 12-15 is Size & Endurance. Reps 15+ is Pure Endurance.
For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps.
The term "sets" tells you how many times you will repeat a particular number of repetitions of a given exercise. Let's say you're doing triceps kickbacks. Two sets of 15 reps means you'll perform 15 kickbacks two times total, resting between each round.
3 sets x15 reps mean you perform each exercise for 15 repetitions and you do a total of 3 sets of the same exercise. For example : In 3x15 push-ups , you perform 15 push-ups in your first, second and third set each.
Note: 4 x 15, 12, 10, 8 means that you should do 4 sets with the first set consisting of 15 reps. The second set should have 12 reps, the third set should have 10 reps and the last should have eight.
Rest Intervals:
15′ = 15 seconds rest. ie: 4x 50 (15′) means swim 50 meters (or 2 lengths in a standard a 25m pool – aka “there and back”), 4 times. After each 50 you'll take a 15 second rest before starting the next interval.
It means you do the exercise 10 times and then rest (for allotted time) and repeat 3 times.
The 3 x 30 routine stands for: 30 seconds of exercise. 30 seconds of stretching or rest. 30 minutes total, preferably in the morning so you get it done.
The 4×12 workout routine is simply that your exercise is broken down into four sets, each with 12 reps. So if your preferred exercise is the bench press, your 4×12 bench program will see you perform 12 reps, rest, and perform the 12 reps again. This cycle will continue until you complete the cycle four times.
Higher rep ranges, such as 3x12, may be more effective at increasing muscle protein synthesis because they create a greater volume of work and induce more muscle damage.
“Performing 3 sets of 12 reps for the exercises your workout is likely killing your gains. Now, don't get me wrong… I actually like the 10-12 rep range when it comes to building muscle and when the goal is muscle hypertrophy.
It's called 3x20 because you will be doing 3 workouts per week each lasting 20 minutes (plus 2-3 mins for warm up)
Do 3 sets of 10 reps 2 or 3 times per week. The benefit of this approach is you are working the muscles more frequently, increasing the stress on the muscle to cause muscle burn and stimulate growth. This is not a conventional approach to muscle growth, but we have found it does work.
As the name implies, a 5×5 workout usually involves 5 sets of 5 repetitions. The goal is to build strength in compound movements by adding weight every time you do the workout. You'll only do these workouts 3 times a week, as the rest days in between workouts are crucial to encouraging muscle growth.
Numerous research studies show that high-volume resistance training is the best method for building muscle. According to the American Council on Exercise, the eight to 15 rep range holds the most muscle-building potential.
The bottom line
As a beginner, squatting 3 sets of 12-15 reps several times a week will have you well on your way to more strength and fuller jeans. Incorporate them into a well-rounded exercise routine and watch the results flow!
A strict set of 15 to 20 reps should take you between 45 seconds and 1 minute to complete… which works out to a rest period of between 45 seconds and 2 minutes.
Reps is short for repetitions. Repetitions defines the number of times to perform an exercise. For example, you do 12 squats, then stop. The 12 squats you perform are considered 12 repetitions. If you curl the dumbbell 15 times, then you have completed 15 repetitions of biceps curls.
The biceps and triceps should be trained using rep ranges between 5-20 reps to best maximize strength, muscle growth, and overall development of the muscles.
It turns out that 8-12 reps is actually good advice. It sits in the Goldilocks Zone of reps and loading, it's time efficient in that it can maximize the number of tough reps per set, it's energy efficient in that it doesn't require too many reps to stimulate hypertrophy, or involve loads that are unnecessarily heavy.