The notation “3×8-10 reps” is a standard shorthand used in resistance training programs to communicate the volume and intensity required for an exercise. Understanding this notation is a foundational step for anyone following a structured workout plan. This formula directs the user on how many times to perform the exercise and the necessary effort level. It provides the parameters for effective muscle stimulation and consistent progression.
Deciphering Sets and Repetitions
The three components of the “3×8-10 reps” formula dictate the total amount of work to be performed. The first number, ‘3,’ represents the number of sets, which is a complete sequence of repetitions performed consecutively before resting. For instance, completing one set of squats means performing a sequence of squats, then taking a break.
The ‘x’ acts as a separator, indicating that the number of sets applies to the following repetition range. The ‘8-10’ refers to the repetitions, or “reps,” which is the number of times the movement is performed within a single set. If a program calls for 3×8, the trainee completes 8 movements, rests, and repeats this sequence two more times.
The range, 8 to 10, is a common prescription that allows flexibility based on the weight chosen and fatigue experienced. This means the trainee should aim for a minimum of 8 repetitions and a maximum of 10 repetitions per set. Successfully completing three full sets within this range constitutes the prescribed volume for the exercise.
Choosing the Right Intensity
The repetition range of 8 to 10 is a direct indicator of the required lifting intensity. The weight selected should be challenging enough that the trainee cannot easily exceed 10 repetitions while maintaining proper form. The goal is to select a load that pushes the muscles close to failure within this window to ensure adequate mechanical tension for adaptation.
To gauge the correct intensity, trainers often use the concept of Reps In Reserve (RIR) or Rate of Perceived Exertion (RPE). For the 8-10 rep range, the load should correspond to an RPE of 7 to 9, meaning the lifter feels they could only perform one to three more quality repetitions before temporary muscular failure. An RIR of 1 or 2 is the target, signifying that the trainee stops the set when they have one or two repetitions left in reserve.
This variable range provides a built-in mechanism for progressive overload. If the trainee can easily perform 10 repetitions across all three sets while maintaining an RIR of 3 or more, the weight is too light and should be increased. Conversely, if the trainee struggles to complete 8 repetitions on the first set with good technique, the weight is too heavy and must be reduced.
Training Goals for the 3×8-10 Range
The 3×8-10 formula is widely regarded as the optimal prescription for maximizing muscle hypertrophy, which is the increase in muscle size. This moderate repetition range balances sufficient mechanical tension from the load with metabolic stress from the volume of work. The time the muscle spends under tension initiates the biological signals necessary for muscle protein synthesis.
Lower repetition schemes (1 to 5 repetitions) primarily focus on maximizing absolute strength through neural adaptation. However, the 8-10 range is more efficient for accumulating the necessary training volume for muscle growth. Higher repetition ranges (15 or more) are better suited for improving muscular endurance, placing the 3×8-10 structure in a beneficial middle ground for muscle mass development.