3x10 rule

The 3x10 rule is a classic principle in strength training for muscle building. In this method, three sets of ten repetitions are performed. The weight is chosen so that the last repetitions of each set are challenging, ideally just before muscle failure. This format offers a balanced mix of strain and training volume, effectively developing both strength and muscle mass.

Basic exercises such as squats, bench press, or deadlift benefit just as much as isolation exercises like bicep curls. The rule is flexible: more repetitions with lighter weight promote muscular endurance, while fewer repetitions with heavier weight focus on developing maximal strength.

For starting weight training, however, we recommend the MIKE5 beginner workout, or for advanced users, the regular MIKE5 workout, which is based on scientific findings. This training promises optimal results with just 5 minutes of daily training. It combines key elements of training theory – including the right exercises, intensity, regularity, periodization, and efficiency – to promote strength gains, firm muscles, reduced body fat, and a strong back. Ongoing success is particularly evident through short, intense, and regular training sessions.