I train “to failure” so I never have a specific number of reps as a goal.
But when I’m able to do 3 sets of 10 I add more weight.
This worked so far…now it looks I need to change something because in the last three months I haven’t seen gains…[/quote]
Contradiction… if you do something until you can do 3 sets of 10 then that is y our specific number of reps as a goal. Just because you go to failure, doesn’t mean that in the back of your mind you are telling yourself 10 is the final goal. Which also tells yourself that the wieght is getting harder every rep after 5.
3 sets of 10 are excellent for beginners. Once you start to stall you can increase the number of sets or lower the reps and raise the weight. Otherwise you can just lift until you reach 3 sets of 10 but that can take years depending on your body and drive. The body grows in cycles so just because you went up for 3 months maybe now its time the muscles required are not going to grow exactly the same.