There are different combinations of sets and reps to ensure your style of hypertrophy. These combinations are often expressed as 3×8, 5×5, 3×10, etc. And among them, 3×8 is a pretty significant one.
But you may wonder, is 3×8 good for hypertrophy?
Yes, 3×8 is pretty good for hypertrophy. It ensures a fine balance of sets and reps. It’s not a heavy load that can be incompatible with your body. Also, it’s not very light which won’t make any difference if you’re looking to build muscle. So, overall it’s a good option for hypertrophy.
This is just a brief overview of the whole topic. So, you’re on the way to exploring more interesting facts. Hope you won’t be disappointed. For that, keep proceeding along with the article.
What is Hypertrophy?
Hypertrophy is a type of training that mainly focuses on muscle development in your body. This includes increasing muscle fiber size and large muscle development.
We know there are different types of exercises. All of them do not serve the same purpose. Some of them are great for fat burning while some are only for maintaining stamina or endurance.
There are also exercises for body building or shaping. Or you can even choose to develop the existing muscles as well.
Hypertrophy is such a type of training where your body muscles develop. Also, the muscle fiber size increases.
Why Choose 3×8 As A Hypertrophy Scheme?
Working out has been adopted by many people to maintain fitness and for bodybuilding. Working out can be of different types varying from person to person. However, weight lifting is one of the effective forms of hypertrophy to develop muscle.
This weight lifting can consist of different sets and reps. Here reps mean repetitions. The combination of 3×8 means 3 sets of 8 reps. You may wonder what does 8 reps 3 sets mean.
Well, here in each set, 8 repetitions are done for the same exercise. Then after a small break, the same cycle repeats.
Now there are other combinations of sets and reps. For example, 4×10, 5×5, 3×10, 10×10, etc. There are many more combinations including these.
However, all of them don’t suit everybody. For instance, 1 set of 12-15 reps can build the body as well. But that can take a long time to reach your desired goal.
On the other hand, a 10×10 combination can be tiring and time-consuming for you. So, this may not be suitable for you.
Keeping all the aspects in mind, 3×8 is a great combo for everyone. 3 sets consisting of 8 reps won’t kill a lot of your time. Also, you can complete this without too much hassle.
It’s good for both strength and endurance. And the development of muscle is done just right. The weight distribution here is also designed here in an effective way. So, you shouldn’t be concerned if 8 reps is enough for hypertrophy.
This is why 3×8 gets an upper hand most of the time. It’s one of the best ones to choose from.
4 Benefits of Choosing 3×8
There are some practical benefits of choosing a 3×8 bench of hypertrophy. Now we’ll describe them to you one by one. Let’s get started on that.
1. Time Efficiency
If you’re someone who has to maintain a busy schedule, this can be lucrative. Heavy sets and repetitions consume a lot of your time due to their long resting periods. Also, you need to perform an additional number of sets to meet the quota compared to 3.
In terms of 3×8, you can get done with the workout within minutes. With 1 minute of resting time and shorter warm-ups, you get done quickly. Or else, you can consider 5 sets of 8 reps if time isn’t an issue.
But in the debate of 3×8 reps against 5×5 reps, the first one gets more preference. Considering all these, 3×8 works like a game-changer.
2. Strength Gain
You may get a little skeptical about whether it’s possible to gain strength with this quick workout. Well, the good news for you is that you can gain strength through 3×8.
3×8 enables you to be prompt in your workout. And it includes a fair amount of sets and reps just enough to keep you going. So, if you’re trying to gain strength, this is an effective combination of sets and reps. All in all, it’s a win-win deal for you.
3. Muscle Building
3×8 is excellent for muscle building. If you do a 3×8 workout consistently, you’ll see a gradual increase in body muscle. Your body muscles will grow substantially.
3×8 includes a good rep range with short rest periods. It impacts the sweet spots of the body. So, you get a good increment to your body muscles. In short, it serves the purpose of hypertrophy very well.
4. Improved Heart Rate
The 3×8 hypertrophy combination can improve your heart rate also. Due to shorter rest periods, your heart rate increases while doing 3×8. However, it’s not a substitute for regular cardio workouts. Cardio workouts are the best in their class.
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So, these were the 4 key benefits of 3×8 hypertrophy.
3×10: A Potential Upgrade
Till now, we’ve discussed how 3×8 is greatly accessible for all. However, when you’re used to that quite well, 3×10 can be a good option to upgrade.
In fact, 3×10 is considered the best hypertrophy scheme. But it’s best only when you correctly continue this. If you take a cheat day on bodybuilding, 3×10 won’t do any good to you. Or else, 3 sets of 8 to 12 reps are all good. Also, 5 reps are good for hypertrophy when combined with 3 sets.
So, keeping that in mind, 3×10 can be the best option if you master the 3×8.
Maintaining Safety in Workouts
Maintaining safety while you work out is very important. Or else, you can get hurt or have back pain.
Remember to put on gym clothes to work out comfortably. Don’t forget to warm up before the workout. Always take your time and stretch your body well before heavy workout sessions. Drink enough water and know your limits. Don’t put too much stress on your body.
In case you get back pain or joint pain, take proper medicines and consult a physician. If you’re looking for reliable solutions for joint pain, we have a suggestion. Please check the product table below.
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Which hypertrophy schemes are recommended?
The recommended schemes are sets ranging from 3 to 6 along with 6 to 12 reps. Revolving this range, choose the one best suited for you. However, for muscular endurance, 2 or 3 sets of 12 to 20 reps should be ideal.
Is 10×10 effective for muscle growth?
Yes, 10×10 is effective for muscle growth. The combination of 10 sets and 10 reps boosts muscle growth. Besides, it includes all the hypertrophic factors. That’s why it’s pretty effective and useful.
Can 3×5 help to develop strength?
Yes, 3×5 or 3 sets and 5 reps can help to develop strength. This is also called functional hypertrophy. Because it helps to develop muscle strength well. Although you can take lighter weights and increase the reps, it may not be so effective. So, 3×5 is quite good to go.
Are compound lifts recommended in hypertrophy?
Yes, the compound lift is recommended in hypertrophy. Compound lifts work great for hypertrophy and help to get a better output like gaining strength. So, a good hypertrophy routine includes planned compound lifts.
How much weight lifting should be selected for hypertrophy?
Selecting a weight that can make you tired after 12 to 15 reps is recommended for hypertrophy. This is heavy enough to challenge yourself. Gradually, when you get used to it and the lifting becomes easy, level up to higher weights. This is the way to go.
We discussed a lot about is 3×8 good for hypertrophy. Now it’s time to say goodbye. We tried to clear any confusions that might appear and present it to you nicely. Hope it was knowledgeable for you and you enjoyed reading it.
So, this was all from us. Have a happy workout session and take care.