I’m the same way. I don't think progress between 10x3 and 5x5 would differ much as long as you're consistently adding weight. I don’t know a lot about the subject, but my instincts tell me that this has something to do with my muscle fiber make-up. 3 years after i graduated i started to tread on the advanced stage. It seems to me like it might be a great way to build a lot of strength and still have some good volume included. [/quote]. anyone? What I am curious about is why 5x5 programs like Stronglifts and Starting Strength are preferred by many over a 3x10 program, specifically while at a small calorie deficit. The old argument 3x10, 5x5 or 10x3. I was going to start a thread about this same phenomenon but I forgot. all that matters is what workout will get you the desired effect as quickly and efficiently as possible. Press question mark to learn the rest of the keyboard shortcuts. I can handle multiple sets of near maximal weights, but as soon as I increase my volume beyond 30ish total reps per exercise I hit a huge wall. How long are you in the gym? It is really going to depend on how you like your programming and how much time you have in the gym. The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Six of our coaches tell you what works for them. Yes i know what you mean by fast and slow twitch. A 3x10 program will be enough stimulation for most people to retain on a deficit or grow in a surplus BUT so will a 5x5. The 3x10 is good for "bulking" up as it were and the 5x5 is good for toning up/building up strenght without putting on too much weight. I know Charles Poliquin talked about this in his elements article, but I’m definately going to do some research. In kicking this point off, I should state emphatically that any form of periodization works better than no form of periodization. I’m doing CW’s Big Boy Basics - 3 X 8 are awesome, I could do them all day; 8 X 3, however, suck! Then your glutes and core are going to get weak. laters pk, [quote]Xen Nova wrote: Once you've finished the first week of the program, the loading on all sets must be increased. My goal is pretty simple, to lose a lot of fat fairly quickly, but not too quickly. Seems to me lifters vary in what they are better at. I’d be really interested to know more. Here's how many sets and reps to do. what protocol do you make the most gains with?? Basing your major lifts around that kind of volume isn't ideal for strength gains - you won't be lifting at very high intensity to do 10x3. This is nothing new. All rights reserved. ??? The recent steroid busts of professional athletes are even more disheartening when you consider their resources. Progress was extremely SLOW and recovery was always a bitch, cos I’d be extremely sore for days. Add this to your next shoulder workout, especially if military presses bother your shoulders. This breakdown works wonders for offsetting fatigue and nervous system boredom. Here's what to do instead. The number of sets/reps you do pretty much determines that. Therefore, my newest system consists of 10 x 3 training for a single muscle grouping within each session. Platinum Search! … I’d be really interested to know more.[/quote]. Read more or register here to join the discussion below... ©2014-2020 EliteFitness.com. In voice procedure (the techniques used to facilitate spoken communication over two-way radios) a station may request a report on the quality and strength of signal they are broadcasting. nope routines are relative..cant say that 5x5 vs 3x10 is going to put more muscle on you..the only thing you can do is try it out and see if it works for you..but if youve been doing 3x10 for 3 years i would definitely give 5x5 a chance 23-Sep-2004, 01:48 PM #14. My output in the gym has been awesome. This way you can get home, eat, and recover quickly. any thoughts? For people who have never tried it, the end result is similar to what Dan John had in mind when detailing the One Lift a Day program. What did these old-school guys do to get them? vizunaldth. The no pain no gain motto is one of the worst things that ever happened to training. Perhaps I just better extend energy in the few reps. (muscle makeup), [quote]apayne wrote: It just depends on your goals! In fact, if I take a set beyond 6 reps, I really get trashed. It is more optimal. Well it depends. Powered by Discourse, best viewed with JavaScript enabled. check out the. I too am in the same situation. I prefer 10x3 and 8x3 over 3x5 and even 5x5 because it allows you to do more work and keep perfect form due to the low reps per set. As with most things in life, throwing a bunch of shit on the wall to see what works is rarely an optimal way to get things done. Both these scales range from one to five, where one … If you follow these simple steps, you'll be ecstatic with the results! Basically trying to confirm my hypothesis that, since you can't gain muscle mass without a calorie surplus, then lifting in the hypertrophy range at deficit is not efficient. Not trying to answer the what is best question, trying to understand why people don't advocate 8-12 rep programs while lifting on a caloric deficit. Excerpt: i was thinkin i have been lifting heavy for 3 years now and i have been always doing 10x3 should i be doing 5x5 for gaining mass?
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