10 X 3 vs. 3 x 10?

[bgflpydnky]

I just read that performing 10 sets of 3 reps is more beneficial that 3 sets of 10 reps. The point of the article was that the total number of reps is what matters and not the number of sets. Has anyone had success with this approach? If I incorporate 10 X 3 for my "main" excercise, would i still do aux exercises as well?

 

[bignate73]

10x3 will obviously be a higher weight than 3x10. (unless this is speed work) it depends on your goals.

 

[casualbb]

Yes, the problem with sets and reps is that we automatically link rep numbers to weight

A set for 3-5 is almost always "heavy" (or as nate said, fast)

If you're strictly bodybuilding, just shoot for a total number of reps, don't hit failure, and break the sets up so as to finish with no fatigue.

Like there's no reason to stop at 3 reps if it's a weight you can handle for 10. But nor should you always try for 11 and kill yourself

 

[Tom Treutlein]

Normally, when you see 10x3 you think of it as speed work. Or, if you see 3x3, you assume a heavy load is being used.

In the end, the muscle fiber needs to be stimulated enough to cause microtrauma and lead to growth. A good analogy I've heard was that it's like reeling in a fish. You only need a certain amount of cranks before you catch the fish, or in this case, stimulate the muscle to grow. After that, you're just wasting time and energy that could go elsewhere.

 

[cwick0]

3 sets of 10 reps. 10 sets of 3 reps is pretty much pointless. If you want to go heavy, then just go up as high as you can using 3 or 6 reps for each set. Doing the 3 sets of 10 reps will help your strength and size, but it does take some time to get use to.

 

[ghettostudmuffin]

Gotta disagree with ya there.

I've found 10x3 to be a great way to build strength.

 

[TheOak84]

Gotta disagree with ya there.

I've found 10x3 to be a great way to build strength.

yes isnt speed work great for the tendons and cns?

 

[Tom Treutlein]

What do you mean by 'great for the tendons and cns'? How would you figure that?

 

[TheOak84]

What do you mean by 'great for the tendons and cns'? How would you figure that?

i could have swore i read that on the boards somewhere.

isnt it just like active recovery?

 

[Tom Treutlein]

No, speed work is actually pretty intense on its own. Active recovery would be very light work with bands or something like sled dragging. I wouldn't use speed work as a form of AR.

 

[TheOak84]

No, speed work is actually pretty intense on its own. Active recovery would be very light work with bands or something like sled dragging. I wouldn't use speed work as a form of AR.

so are u aslo agreeing that speedwork is pointless?

 

[MsBeverlyHills]

personally- I couldnt do 10x3 of the same lift *boring*.

either 3X10 (size) or 3X3 (strength).

 

[TheOak84]

personally- I couldnt do 10x3 of the same lift *boring*.

either 3X10 (size) or 3X3 (strength).

if youre doin 10x3 for speed it takes about 7 mins.
i thought alot of people on this board do speed work.

 

[MsBeverlyHills]

if youre doin 10x3 for speed it takes about 7 mins.
i thought alot of people on this board do speed work.

not me.. Im not training for a sport (not yet anyway .. so speed work is kinda counterproductive because my goal is strength now.

 

[TheOak84]

not me.. Im not training for a sport (not yet anyway .. so speed work is kinda counterproductive because my goal is strength now.

thats funny, wbs is a way of strenght training and incorperates speed work twice a week. when i first tried speed benching over a year ago it brought my flat bench up from 275x3 to 275x10 in about 8 weeks if i remember correctly. speed squats and deads have also helped me alot in gainig strenght, i wish i had some bands to use.

 

[MsBeverlyHills]

thats funny, wbs is a way of strenght training and incorperates speed work twice a week. when i first tried speed benching over a year ago it brought my flat bench up from 275x3 to 275x10 in about 8 weeks if i remember correctly. speed squats and deads have also helped me alot in gainig strenght, i wish i had some bands to use.

i prefer 5X5 for flat bench, which brought my bench up from 45 (aka the "bar")to 125 in about 1 year!

 

[Tom Treutlein]

Speed work will allow you to push through sticking points on exercises, thus the incorporation of speed bench and box squats with WSB.

If strength is your primary goal, msbeverly, then I'd recommend you look into WSB. 5x5 is a very viable routine for strength gains, but I'd give WSB a fair shot. The elites have used it, and once you develop a solid level of strength, I'd recommend you do too.

 

[ghettostudmuffin]

Actually, I don't technically do speed work with 10x3.

I use the same weight I would use for a 5x5, so heavy.

Speed work seems beneficial so long as you can maintain proper form and control.

 

[TheOak84]

Speed work will allow you to push through sticking points on exercises, thus the incorporation of speed bench and box squats with WSB.

If strength is your primary goal, msbeverly, then I'd recommend you look into WSB. 5x5 is a very viable routine for strength gains, but I'd give WSB a fair shot. The elites have used it, and once you develop a solid level of strength, I'd recommend you do too.

i know right, seeing shes been a member for some time, id assume she had at least read about wsb.

anyway i like wbs, into my 2nd week, after its up i will either go into a 5x5 type routine or a high volume routine. i can only handle high volume for 4 weeks, then im off to something else.

id like to do a strongman type routine, but i cant afford all the equipment

 

[Tom Treutlein]

Get some makeshift equipment. Ask B Fold.

 

[bgflpydnky]

Is 10 X 3 considered speed work? I thought it was just 10 regular sets. Here's what i read from t-nation

The Waterbury Method
Get Big. Get Strong. Get On With It!
by Chad Waterbury

Mighty 10 x 3

If I could only use one set/rep parameter for the rest of my training days, I'd choose the 10 x 3 method. I?ve yet to utilize another set of training parameters that lead to as much hypertrophy. Half of my ABBH program is based on this method and I must say that more than half of the results are from this method alone. The benefits of 10 x 3 include:

1. Sufficient Load Selection: The 10 x 3 method allows you to use a larger load than its mirror image, 3 x 10. With 10 x 3, a load equating to approximately 80% of your 1RM (one rep max) leads to greater improvements of intramuscular coordination along with increased recruitment of high-threshold motor units.

2. Fast Muscle Actions: Since the sets are extremely short (<6 seconds) and muscular failure isn?t achieved, maximum speed can be maintained throughout the sets. This is important because greater speeds of muscle actions lead to greater recruitment of Type IIB and Type IIA muscle fibers that fall within the fast-fatigable motor units and fast fatigue-resistant motor units, respectively.

3. Manageable Fatigue: Oftentimes, trainees feel invigorated after finishing all ten sets of three reps with 80% of their 1RM. This is a very important aspect that leads to high levels of motivation. Ten sets of squats to screaming failure sucks motivation levels out of your body quicker than a porn star hopped up on Columbian crops. But 10 x 3 training allows you to leave the gym with minimal fatigue and maximum motivation.