3x10 rule

The 3x10 rule is a classic principle in strength training for muscle building. An exercise is performed in three sets of ten repetitions. 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 load and training volume, effectively developing strength and musculature. Compound exercises like squats, bench presses or deadlifts benefit as much as isolation exercises, such as bicep curls. The rule is flexible: More repetitions with lighter weight promote muscular endurance, fewer repetitions with higher loads develop more maximal strength.

To start in strength training, we recommend instead the MIKE5 beginner workout or for advanced learners, the regular MIKE5 workout, which is based on scientific findings. This training promises optimal results - plan 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 gain, firm muscles, less body fat, and a strong back. The ongoing success is particularly evident through short, intensive, and regular training sessions.