Your method of lifting weights will have a significant effect on your training program's overall success. Variations that appear minor can account for major gains in strength and size. This is certainly true of the number of repetitions you perform during each exercise set. One common practice method among weightlifters is a training routine known as 10-8-6. Consult your doctor before beginning any new exercise regimen.
The 10-8-6 routine is designed to maximize the strength-building potential of each maneuver. It requires that you begin with a weight you can lift no more than 10 times. On your second set, reduce the number of repetitions you perform to eight. On your third set, lift the weight six times.
Using the 10-8-6 pattern allows you to completely exhaust the muscles utilized in each given exercise. This creates the most ideal conditions for physical growth. Muscle only grows when it is stressed slightly beyond its current capacity to perform. Executing a 10-8-6 routine wears out and tears the muscle, causing it to rebuild stronger than before.
Controlled lifting is key to making a 10-8-6 program effective. This means lifting the load in a steady, even manner. Take between one to two seconds to complete the positive side of the lift, and twice as long for the negative motion. Avoid letting the weight bounce or jerk when you change motions. The routine works best if you keep tension on the muscles throughout your movements.
Rest following workouts is necessary to strengthen and tone the muscles. Just as important is the amount of time that you rest between each repetition, the BodyBuilding website advises. Rest one to two minutes between sets. This time period increases to about three minutes when you're switching to an exercise that targets a different muscle group. This will maximize your body's release of testosterone, the hormone chiefly responsible for stimulating the muscle-growth response.