Скачать или смотреть 3x10 IS OUT DO 10x3??

You don’t need to be doing 20-30 sets a workout. This has long been debunked and is very likely less effective for your growth than more moderate training volumes of say 6-10 sets a week for a muscle group. Even if you were to do 10 sets for a muscle it would be better to spread that throughout the week vs doing it in a single session/exercise due to the fatigue accrued from every working set.

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