10 X 3 vs. 3 x 10?

[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.