During week one, you will perform 10 sets of 3 reps with your starting weight. Rest between sets will be 90 to 120 seconds; no longer or shorter. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be.

A common question in strength training circles is: Which is better, three sets of ten reps, or ten sets of three reps with the same weight? If you are focusing on pure strength training, I would go with 10 x 3 (ten sets of 3 reps). However, if I had a choice to use both strategies, I would use them both. Three sets of ten reps is going to stimulate more lactic acid and may trigger more growth hormone and muscle growth in some lifters. On the other hand, if you use the same weight for ten sets of three reps, you will be able to reduce fatigue within each set. This will enable you to perform each rep with a greater measure of force and power, which is good for strength development. Second, I often prescribed a load that caused my clients to be at or near failure during the last rep of the last set. This loading prescription often induced considerable fatigue accumulation, which isn't bad for hypertrophy, but not optimal when cutting. When an advanced lifter would hire me to add muscle, I'll start him on the 10 x 3 system by using compound exercises and medium-duration rest periods. His eating plan would consist of slightly above maintenance calories and the frequency of training would be 2-3 times per week, per body part. In mathematics, the general root, or the n th root of a number a is another number b that when multiplied by itself n times, equals a. In equation format: Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity.Assistance Exercises - Perform 3 sets using the same weight. When you are able to reach the high end of the rep range (or more) with your first set, add weight the next time you perform this exercise. Diet and Supplementation Suggestions frequency, and unloading. All of these principles coalesce into a system. Every statement I've made is this article Proper fraction button and Improper fraction button work as pair. When you choose the one the other is switched off. With 10 x 3 the sets are extremely short. Therefore, with large-load, low-rep training, high levels of force can be generated and maintained, unlike higher rep training where force (i.e. speed) greatly decreases as the end of the set approaches. Unfortunately, we are unable to deliver this product range to the Republic of Ireland due to carrier restrictions.

Sure, I don't see why not. If you are getting the results you want, and your body feels good, then keep using this program. It might not hurt to take a complete week off from bench pressing after every cycle. Some common roots include the square root, where n = 2, and the cubed root, where n = 3. Calculating square roots and n th roots is fairly intensive. It requires estimation and trial and error. There exist more precise and efficient ways to calculate square roots, but below is a method that does not require a significant understanding of more complicated math concepts. To calculate √ a: In other words, with low force activities, small motor units are activated first, with subsequent activation of larger motor units when greater levels of force are required. The greater the number of motor units recruited, the more hypertrophy and strength you’ll achieve.A second benefit to the 10 x 3 method is the relatively large load that can be used during each set. Remember, a large load (>80% of 1RM) will lead to rapid recruitment of the FF motor units which have huge growth potential. We offer inclusive delivery within mainland England, Wales, Scotland and Northern Irelandon our Power branded sheds. I knew I needed to keep the load as high as possible to preserve maximal strength, but I didn't want to push the intensity level too high. Therefore, a loading of 75% of 1RM, or a 10 rep maximum was ideal.

My bias towards the 10 x 3 method is based on science. The motor unit graph above shows that the greatest force producing effects of the FFR and FF motor units occur within a timeframe of less than ten seconds. Fatigue per set is kept to a minimum, reducing the possibility of injury. It’s rare to hear of people hurting themselves on the first rep of a set, but far more common for people to push hard while fatigued and hurt themselves on the eight, ninth, or tenth rep. I'm currently going on week five with 255 for first five sets and adding an additional five pounds for the last five sets. I have made this slight modification because I see myself as reconditioning. When I can't add the additional five pounds after the first five sets I'll return to the regular program of 3 x 10 dropping sets as necessary.

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In a lift like the deadlift, where the set up can often be half the battle, this gives a trainee more opportunities to learn how to set up properly. In reference to the recommended rest periods, here’s what you should do. Try the 10 x 3 method with a compound exercise and utilize 60 second rest periods with a 5-6RM load. Tip: If you're one of the masochists who lives for waking up to sore abs, do the following: perform 5 x 5 pull-ups with a heavy dumbbell between your feet. It is not necessary to train sets to failure. With that said, training to failure might happen occasionally. Stop each set when you feel like your form is slipping, or you feel like you might fail on the next rep. 10 Sets x 3 Reps Example

my legs load was small, that was OK for me as I don't like to train legs, but next time I guess I will increase legs exercises Steve said some gains can come just from better form, and so I treated each week as if I thought it would be hard, starting with the very first week, and I at least gained a feel for my best path with the bar. I noticed it by accident when I did 9x3 at 200 because on #7 it hit me hard, but out of habit and subconsciously, I brought the weight down on a better path on #8, which is how I realized my form had been bad on #7, and then I did a 9th set of 3, too. I was so surprised, I forgot to try a 10th set. Each subsequent week you add another 5 pounds to the bar, trying to complete the full 10 sets x 3 reps. When you are unable to hit 3 reps with a given set(s), you drop those sets the following week. (Still adding another 5 pounds to the bar) The second cycle starts with more reps per set and transitions to less and less reps per set. I actually like this cycle better for strength development as it emphasizes hypertrophy first, followed by strength and power as the cycle progresses. If you have a hard time eating this many calories, a little bit of the following foods will go a long way:The shorter the set duration, the greater the potential for force production, if the concentric muscle action and load are high enough. It may take several weeks to get used to performing this exercise properly. Start with a moderate weight and work your way up as you feel comfortable. There are three primary types of motor units: slow (S), fast fatigue-resistant (FFR), and fast-fatigable (FF). The muscle fibers within the motor units are particularly important since the contractile force of a motor unit depends on the force-generating capabilities of the muscle fiber type and the number of fibers innervated. Week two was another successful effort, as out lifter was able to complete all 10 sets. On the other hand, week three was a struggle. Our lifter failed to complete 3 reps on the last 2 sets, so those sets were dropped during week four. During week four our lifter was unable to complete 3 reps on his 8th set, so that will be dropped on week five. But there’s one incredibly valuable scheme that is overlooked in these plans, and that is the flip side of the old three sets of ten. What happens when you do ten sets of three? Let’s look at some of the benefits of 10 x 3: