Reps.... 10 or 12??

[mustang85]

Ive just joined a gym and i was given an appraisal and the trainer wrote up a program for me. For some of the exercises he has me doing 3 sets of 12 reps and other 3 sets of 10 reps. What, if any, are the differences in doing 12 reps rather than 10? My aim is to tone up and increase strength.

 

[Cynic]

Very little difference because the total volume between the two differs by only 6 reps.

Read this:

Program Design 101

10 reps/set is in the structural hypertrophy range, 12 is in the overlap between structural hypertrophy and endurance. Still, the difference isn't enough to make a difference in my eyes.

CAVEAT: If you cite this to your PT, you'll piss him/her off. Let him/her do what he/she does.

If this is not a personal trainer, I'd recommend 6-8 rep sets for functional hypertrophy (you need to really work it) and 8-12 rep sets for structural hypertrophy. Adjust the weight appropriately. Obviously the weight you use at 8-12 will be easier at 6-8.