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Q: How many Reps?
From Markus
When I am working out in the gym I do 3x10 reps. The first 10 aren't tiresome at all but the last 10 are very exhausting. If I did jus 1x10 and the some other part of my body 1x10 and then got back to the first exercise I could probably put more weight on the machine. Meaning that I would alternate the exercises 3 rounds all in all. Is this good or bad? Would it give me a better effect?

A: Do as you like!
By MagS
There are different approaches here. The classic one is that you go for 8-12x3 with maximum weights. The other one is that you make 1x1 with maximum weights until exhausted and the third is that you do it circular, as you suggest in your question. What is important when you try ahcieve results is that you work out all muscles until they are really exhausted. What happens when you exhaust a muscle is that its fibres will get damadged. The muscle will try to get better, stronger when it realises what is being demanded from it. This is called super compensation and leads to muscular growth. Therefore the time of rest between training sessions (at least 24-48h) and input of nescessary energy (in the form of carbohydrates, fat and protein in a balanced diet) plays a more imporant role than how you do in order to exhaust your muscles. For very experienced athletes it might pay of to play around a little bit with this though.

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For beginners and intermediate I recommend that you chose 3x12 as it is easiest to grasp and you have more time by each muscular group to feel what is happening and to under controlled forms exhaust each muscle.

Intermediate can easily start to elborate this. I personally always do it in turns. For instance 1x8 bench press and then 1x8 seated chest press. Then alternate them utnil I reach exhaustion at 24 reps. The reason I do 3x8 is that I can put heavier weights on and reach exhaustion faster at an higher level.

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