Understanding training plan notation?

Asked by: Paula Haynie

This notation is used to describe timed intervals. Simply put, the first number is the work duration and the second is the rest duration. So, then, 6 x 7:3 would mean 6 sets of 7 seconds work followed by 3 seconds rest.

How do you read a training plan?

So three sets so the set refers to how many rounds of the exercise you'll be doing. Okay obviously the reps have any repetitions. And then over here we have 90 seconds.

What does 4×12 mean in exercise?

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.

What does A1 A2 A3 mean in workouts?

Some instances these supersets can go longer than 2 exercises they can look like this A1, A2, A3, etc. All this means is you go to each exercise in the series without rest and rest at the end of the series.

What does 3×10 mean workout?

It means you do the exercise 10 times and then rest (for allotted time) and repeat 3 times.

What does x4 mean in exercise?

X⁴ is the perfect fitness formula that utilizes high-intensity interval training to go through four blocks. In X⁴, we use TrueForm treadmills, Concept 2 rowers, SkiErgs and Bike Ergs for the cardio portions of the workout. For strength exercises, we use Torpedoes, TRX straps, bodyweight movements and more.

What does 4×10 mean in working out?

Overhead press – 4 x 8-10. It means that 4 sets of overhead press are performed, and each set is 8 to 10 reps. Another example: Squat – 1 x 12-15, 2 x 10-12, 1 x 6-8.

What does 3×15 mean in workout?

Image Credit: Ibrakovic/iStock/Getty Images. In weight training the term 3×5 is an indication of the number of sets and repetitions to be performed; in this case, you’ll do three sets and each set will contain five repetitions.

What does 3X12 mean in workout?

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.”

What does 30×3 mean in exercise?

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.

Is 5X5 or 3X10 better?

5X5 vs 3X10: Which Is Better For Muscle Growth? What is this? While both rep schemes are used in programs to grow new muscle, 3×10 is the best answer when hypertrophy is the goal. That said, this is only true if you are properly controlling for volume, frequency, consistency, and intensity.

What does X10 mean in exercise?

X10 is a mix and match conglomeration. It contains five “10 minute” segments. NONE of these are actually 10 minutes–they are all longer, but we’ll get to that in a moment. It also contains a warm up and a stretch. There are a dozen ways to use these workouts.

Is 3X10 good for body building?

You will not build muscle by performing 3 sets of 10 during your weight training workouts. You must do many more reps and sets to build muscle and strength.

Is 5×5 bench good?

The bottom line. The 5×5 is a simple and effective barbell training program that’s well suited for beginner and intermediate lifters. The 5×5 focuses on key barbell movements for a full body workout that will build strength and muscle, as well as your athletic performance and a host of other benefits.

Is 4×10 good for hypertrophy?

This type of work will place a huge amount of mechanical tension through the muscle. Then into that Hypertrophy Rep Range: So your “classic bodybuilding” work e.g. 4×10 or 3×12 with 60-90s rest in the middle of your workout.

Is 4 sets of 10 reps too much?

4 sets x 10 reps = 40 reps



Moderate to low intensity. Most ideal for building muscle, but also suited for endurance.

Do legs respond better to higher reps?

Use Higher Reps



The rule of thumb for gaining size is to use a rep range of 8-12. With legs, however, I always found – and research backs me up – that higher reps produce the biggest gains. I experienced great results with squats, lunges, leg presses and leg extensions when doing sets of 15-20 reps.

Do shoulders respond better to higher reps?

Delts generally respond better to high reps, though the front portion can respond well to lower reps. This is why delt-dominant bench pressers tend to have large front delts. But when training to get that rounded-shoulders look, higher reps of isolation work is best. This program will build yours.

Do biceps respond to heavy weight?

Use moderate loads, higher reps, and more cumulative metabolic stress. Some lifters get carried away trying to train the arms with pure strength. But the arms really don’t respond that well to heavy loading.

Is Volume better for biceps?

Howell is a fan of relatively light weight and high volume (reps in the 12 to 15 range) for biceps training, as the volume will tax both slow- and fast-twitch muscle fibers over time. Incorporating a large variety of biceps exercises performed with high sets and high reps will also help you build bigger arm muscles.

Is 5 sets of bicep curls too much?

For building bicep mass, perform two to six sets per biceps exercise for no more than six repetitions. It is also important to give your biceps adequate rest time between sets so that you can continue to lift heavy. Rest two to five minutes between your sets and increase the weight if you can do more than six reps.