3 sets of 10 vs 10 sets of 3

[crushtime]

First actual thread...and I'm opening it up with a elementary question.

A friend at the gym today was doing 10 sets of 3 with 1 minute rest in between on bench press

What would the pro's and con's be with doing 10 sets of 3 on major lifts instead of 3 sets of 10?

 

[Tblock1]

10 sets of 3 sounds like strength training over hypertrophy ie that kind of work usually focuses on training the central nervous system to be stronger. What kind of weight was he using? If I was doing 10 sets of 3 I would use a relatively heavy weight for me, like maybe my 5-8 rep max, and take a good amount of rest between sets.

 

[crushtime]

Majority of his sets he was pushing 275... last three were 295

 

[Tblock1]

Majority of his sets he was pushing 275... last three were 295

Oh I meant like compared to the weight he'd use for 3x10? Also what is his 1 rm?

 

[fortunatesun]

3x10 is better for hypertrophy.

10x3 is a way to increase speed and power as a step to increasing strength.

This is from Dave Tate's article 12 Steps To a Bigger Bench:

10 — Devote one day per week to dynamic-effort training.

According to Vladimir Zatsiorsinsky in his text Science and Practice of Strength Training, there are three ways to increase muscle tension. These three methods include the dynamic-effort method, the maximal-effort method, and the repetition method. Most training programs being practiced in the US today only utilize one or two of these methods. It’s important, however, to use all three.

The bench press should be trained using the dynamic-effort method. This method is best defined as training with sub-maximal weights (45 to 60%) at maximal velocities. The key to this method is bar speed. Percentage training can be very deceiving. The reason for this is because lifters at higher levels have better motor control and recruit more muscle than a less experienced lifter.

For example, the maximal amount of muscle you could possibility recruit is 100%. Now, the advanced lifter after years of teaching his nervous system to be efficient may be able to recruit 70 to 80% of muscle fibers, while the intermediate might be able to recruit only 50%. Thus, the advanced lifter would need less percent weight than the intermediate. This is one of the reasons why an advanced lifter squatting 80% of his max for 10 reps would kill himself while a beginner could do it all day long.

If you base the training on bar speed, then the percentages are no longer an issue, only a guideline. So how do you know where to start? If you’re an intermediate lifter, I suggest you start at 50% of maximal and see how fast you can make it move for three reps. If you can move 20 more pounds with the same speed then use the heavier weight.

Based on years of experience and Primlin’s charts for optimal percent training, we’ve found the best range to be eight sets of three reps. Based on Primlin’s research, the optimal range for 70% and less is 12 to 24 repetitions.

We’ve also found it very beneficial to train the bench using three different grips, all of which are performed within the rings. This may break down into two sets with the pinky fingers on the rings, three sets with three fingers from the smooth area of the bar and three sets with one finger from the smooth area.

EFS Classic: 12 Steps to a Bigger Bench

 

[NewestNoobie]

10 sets of 3 sounds like strength training over hypertrophy ie that kind of work usually focuses on training the central nervous system to be stronger. What kind of weight was he using? If I was doing 10 sets of 3 I would use a relatively heavy weight for me, like maybe my 5-8 rep max, and take a good amount of rest between sets.

This^

Im currently taking the strenght > size route at the moment and Ive been advised to stay in the 3-5 rep area. It might not be the fastest way to 200lbs but its the fastest way to a 200lb overhead press. Its more rewarding seeing your numbers go up every week or at most every other week than waiting month in month out for the lb on the scale, plus as Ive heard say around here, "If you can bench 300lbs you probably look like you can bench 300lbs"

 

[ghettostudmuffin]

10x3 is actually very good for muscular development. Not just strength.

We all know that you need to damage the muscle fibers to elicit a repair response and then supercompensation.

What alot of people don't realize is that:

A. After about 60-65% of your 1 rep max you use all your muscle fibers. This means your slow and fast twitch are being used. The higher the percentage of weight or the closer to failure the harder the muscle fibers will fire to lift the weight. I need a refresher on this process, but last I remember it was something like this.

B. sets of 2-3-5 or whatever are percentages of your 1 rep max.

If you do enough sets of 3 at a heavy enough weight to cause microtrauma to your fibers you will grow in muscle size. The deal about it being for strength is because the weight used will be a pretty high percentage of your 1 rep max and the many sets are also good for coordination of the exercise and training the cns.

One of the strongest natural lifters of all time, the great Doug Hepburn was a huge fan of 10x3, 6x1 training and he was fuckin huge and powerful.

 

[gotballs]

This routine (10x3" is beneficial for some size but targets strength, I throw it in ever so often. As I said in another thread the power matrix 8, 5, 3, 1, 1, 1, 5 is kick ass.

 

[crushtime]

10x3 sounds sick nasty

 

[zedhed]

Its killa till you get used to it. If you do it right you will be SORE, DOMS!