3 sets of 6-10 reps.
Does this mean that my first set is 6 reps, then second 8 reps and last 10 reps?
Or do I divide 6-10 into 3 sets, ie. 3 sets of 2 reps?

You aim for at least 6 reps per set but try for 10 if you can do it, I think thats what it refers to.

detirmine a wt that will allow at keast 6 reps but not more than 10...don't start at a 6 rep max or you'll get 6, 4, and 2...start with an 8 - 10 rep max where you might get 9, 7, 6 or something...aim to get 10 reps on all sets then increase the wt and try again

That's about it.

6-10 reps is a range.

Some people can conceivably do 3 sets of 6, some might not. If you're aiming for failure sets, then doing 10 reps where you hit failure, means not doing 10 the next set.

So you'd probably then for 3 sets do perhaps 10,8,6, or 10,7,4

If you are hitting 10 at failure, and you then can only go for 8, then staying just below failure on the first set, might allow you to do 3 identical sets of 8.

I find on DB Presses, I go for failure, hit 12-13 as a number, then can only do 10. I might get 7 the last set, but I've never tried. I choose to cut back a couple of kg's per DB, and aim for 10 reps again, just to be on the safe side, as I train on my own.

Certain exercises I do do similar reps, so for something like Cable Rows, I aim for 3 sets of 8. I could get 9-10 on the first set, but then maintaining that wouldn't be possible, and I might dip below 8, on the last set.

Not that dipping below 8 is a problem, it's not a mind destroying failure, but I don't think I need to go for failure every single exercise I do, so I go for failure mixed with static reps.

I've pyramidded before, but didn't like it. only getting a good workout feeling on lower rep sets, and feeling like nothing much happened on higher rep ones, with a bit less weight.

So it's potentially dependant on a few factors.

1. Your weight tolerances. Strength, Bone density, power to weight ratio, rep speed, fat mass.

2. The type of exercises you do for each muscle group.

3. Energy levels / muscle stamina. Includes previous training history, styles and dietry intake.

All those factors could perhaps have a bearing, on your ability to lift within a 6-10 rep range, and how you choose to lift within that range, I.E. static reps, failure training, Pyramidding, Reverse Pyramidding etc etc.

"...I find on DB Presses, I go for failure, hit 12-13 as a number, then can only do 10. I might get 7 the last set, but I've never tried. I choose to cut back a couple of kg's per DB, and aim for 10 reps again, just to be on the safe side, as I train on my own..."

i don't like this...i never see the need to decrease the wt so long as you've gone as far as you can on the last (3rd) set regardless of what reps you get but ultimatley aiming for 1 extra rep each session

So would doing 3 sets of 8 be better than 10, 8, 6, or should I do as many reps as possible on the first set?

it depends on what you're training for

strength 9 - 15 total reps per movement
hypertrophy 24 - 36 total reps per movement

so in your case it seems like your aiming for hypertrophy so you want at least 24 total reps but no less or you won;t have enough stimulation to provide any muscle gains...say you opt for 30 total reps in the middle you will probably go with a 3 x 10 rep scheme (although a 10 x 3 is the same rep total but allows for heavier wt use for strength and muscle gains at the same time) so in 3 sets you optimally want to get 10, 10, 10 but when it get shard your reps will more than likely decrease each set so you might get 10, 9, 7...as long as it's over the 24 total reps figure at the end of the 3 sets, you'll be alright, just don't get 10, 6 and 4 which is only 20 total reps or it won't be enough

make sense??

Yep, makes sense. thanks

swans05 wrote:it depends on what you're training for

strength 9 - 15 total reps per movement
hypertrophy 24 - 36 total reps per movement

so in your case it seems like your aiming for hypertrophy so you want at least 24 total reps but no less or you won;t have enough stimulation to provide any muscle gains...say you opt for 30 total reps in the middle you will probably go with a 3 x 10 rep scheme (although a 10 x 3 is the same rep total but allows for heavier wt use for strength and muscle gains at the same time) so in 3 sets you optimally want to get 10, 10, 10 but when it get shard your reps will more than likely decrease each set so you might get 10, 9, 7...as long as it's over the 24 total reps figure at the end of the 3 sets, you'll be alright, just don't get 10, 6 and 4 which is only 20 total reps or it won't be enough

make sense??

well why can't i go for both i mean i am a little chubby now but I've been hanging in there for the past 3 weeks and i see and feel stronger I've moved up in weight as far as the exercises. i only do sets of 3X8 with the last set being about what ever weight i think i can get up 8 times i usually get 7 my parter really doesn't know out to spot me so i never go for the last one if I'm struggling with #7 i don't want to blow up huge with no definition i want to cut the fat and get muscular

well you can't have definition without muscle and the samwe mechanisms in the vbody that build muscle also burn fat so in effect you can do both at once and you should at least try

you need to be strong to lift heavy too so it's always good to do your first wexercise in the strength range or you'll never increase the wt you can use...not noticably anyway