Nothing but triples for strength. Anything over 3 reps=warmup

[casualbb]

CCJ -- I'm not referring to resistance training power exercises. I mean like squat jumps or medicine ball tosses.

 

[MeatHead57]

thats really good at that age !but i have been lifting with free weights for 6 months i dont take any supps but protein powder and bars and a multi. I used to work out on the bow flexfor a year because my dad wouldnt let me use free weights till i was 15.

 

[ffknight84]

how many 15 year olds do you know that are 15

a lot

 

[coolcolj]

CCJ -- I'm not referring to resistance training power exercises. I mean like squat jumps or medicine ball tosses.

The same thing applies. I noticed on my vids the same fatigue pattern happening on my jumpsquats, plyo pushups etc

One thing though, if you do sets over 3 reps, you will have to rest longer between sets, whereas with 3reps and under, you can really cut down the rest periods. The relationship doesn't seem to be linear either.

You could either do 3x10 jumpsquats or 10x3, same amount of work, but the quality is way better in the latter.
Divide and conquer basicly

 

[gonelifting]

You could either do 3x10 jumpsquats or 10x3, same amount of work, but the quality is way better in the latter.
Divide and conquer basicly

I`m doing a 3 sets X 5 routine now. If I were to go to 5 sets of 3, would it be the same work? Of course I would use more weight.

Also another question, When doing these 3 rep sets, what is the ideal rep speed that you guys use? Do you try to blast it up or just controlled reps?

 

[JOKER47]

One thing though, if you do sets over 3 reps, you will have to rest longer between sets, whereas with 3reps and under, you can really cut down the rest periods. The relationship doesn't seem to be linear either.

You could either do 3x10 jumpsquats or 10x3, same amount of work, but the quality is way better in the latter.
Divide and conquer basicly

The few times I do 10 reps, I only rest 30 secs between sets.

I rest longer after 1-3 reps.

Joker

 

[Tagio]

5 sets of 3 and 3 sets of 5 are the same amount of work when you use the same amount of weight. the quality of the reps will be better if you use 3 rep sets.
If you add weight, you'll be doing even more work. like if you do 8 sets of 3 for your worksets, you can use way more weight than if you did 3 sets of 8 - because you can use a higher weight for the triples. more work gets done this way.

 

[coolcolj]

The few times I do 10 reps, I only rest 30 secs between sets.

I rest longer after 1-3 reps.

Joker

that's because your using a heavier load, but what if you were using the same load in both, see what I mean?

You'll have all this lactic acid in your msucles as well from high reps. And the pump, which I find interferes with form.

 

[coolcolj]

I`m doing a 3 sets X 5 routine now. If I were to go to 5 sets of 3, would it be the same work? Of course I would use more weight.

Also another question, When doing these 3 rep sets, what is the ideal rep speed that you guys use? Do you try to blast it up or just controlled reps?

The same work if you use the same load!
Reps don't necessarily dictate the load, you could do 5x3 with 200lbs or 3x5 with 200lbs. In the first case every rep will be faster because you can exert more force. In the 3x5, the last 2 reps will be slower from fatigue. Basicly you'll get stronger faster with 5x3 rather than 3x5 with the same load.
You could off coruse increase the laod a tiny bit, then you'd be doing more overall work, but speed will decrease, which may or may not be inlien with your goals

I push it up as fast I can , even though teh wieght may not actually move all that fast, but your intent is to drive the weight to the ceiling, but without jmaming yourself at the end of the moevemnt though. Doing this means your maximally recruiting your fast twitch fibers.

 

[anabolicmd]

I`m doing a 3 sets X 5 routine now. If I were to go to 5 sets of 3, would it be the same work? Of course I would use more weight.

Also another question, When doing these 3 rep sets, what is the ideal rep speed that you guys use? Do you try to blast it up or just controlled reps?

I would say that 5 sets of three is less volume, but with heavier weight its definitely more work. Those last two reps (in 5 reps) at a lighter weight wont increase your strength at all. As far as the speed, I simply push as hard as I can without getting jerky.