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.