So is it something like rest time is as much as you need, with a min time of 90s or something? maybe I didn't describe it properly in the post. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. The auxiliary exercises are done at 3 sets of 8 - 12 reps with about 45 sec rest. If you're feeling overwhelmed, we recommend reading over our FAQ entry - How do I choose the right routine for my goals? Do you run these cycles back to back or is there a rest period between cycles?
I will also be doing joker sets on days that I hit an estimated PR or rep PR. But its fun to Check once in a while to what weights you can go up if you concentrate on it. More back-off sets may be needed to stimulate growth. Today, most people who begin a weight training program are instructed by their trainers or read on the internet that the proper way to train is to begin with a split routine. Right, that's kinda why I said for 531 I'd also be doing FSLS, Joker Sets, and more programmed accessory work. If your main goal is aesthetics, cut the volume on your main push movement (like down to half), and add another exercise. I started using 10x3 to increase strength in deadlift and squat about 6 months ago. The only down-side with his specific take on RPT is that it involves only 3 sets per exercise, 2 exercise per day, and 3 days per week. The 10 x 3 program is exactly what it looks like; you pick a compound movement that you want to make the focus of your body part, you then pick a weight that is about 85% of your 1 rep max, and you proceed to do 10 sets of 3 reps with that weight. So go to r/powerlifting, read the FAQ, choose a program and follow it. How much rest do you take between sets? Personally if I tried to do this program, I'd be dead after a month but it could be a lot fun if you do it right. Regardless, thanks for pushing this resource out to the community. Deficiencies? I have this problem with my bench, stalling completely, and feeling like my S/D climb. I purposely start the heavy day at 80% which is roughly a 6-8rm for most people. I will say of all the 8x8 excercises I did, shoulder press WAS the most difficult. Sources: http://www.bodybuilding.com/fun/beast54.htm, http://breakingmuscle.com/strength-conditioning/why-10-x-3-is-best-for-strength-and-size. So now it's out there free to all. Edit: Special thanks to /u/jdovew for cleaning this up. I went back, and just did something like 185x5, 185x4, 185x4, 185x3, 135x10. 64 Reps of shoulder press is fucking retarded. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I try to keep all of my programs on at least a 4-day/wk rotation of M,T,Th,F as on days, but I like the flexibility of being able to go M-Th if I have a busy weekend or even running it 5-6 days straight if I'm free and feeling good. With the other program, you're doing 85% of your max for all 4 lifts 4 days a week and increasing in volume. Hey, so the last 2 months I've been doing an 8x8 style program. 10x3 then 4x6. I've tweaked it a number of different ways but this is a very simple starting point for most people. You end up benching the same weight for a month, but it can be very effective. man. Actually both options you have a both extremely high volume, so it's pretty hard to say which one would be better. Bench progresses differently, as far as I can tell, because the muscles are smaller in general.
These Days.
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it seems like push press would be better suited since maximal overhead uses so much energy breaking off the shoulders and it is so hard to press explosively like you can for bench ie. Been running a modified 10x3 program for the last few months. I am deciding between two "similar" programs for when I come off of my current Smolov cycle. The 10x3 is a lot more volume at a very high intensity. They'll up your bench in no time. We typically take 3-5 minutes between sets, but if you can go faster and get all your reps you can. High volume periodization (8x8 8x5, 10x3 etc) Hey, so the last 2 months I've been doing an 8x8 style program. Its pretty much peaking and I personally lost quite a chunk of the strength I gained on a 10x3 schedule as soon as I stopped peaking.
i tried the 10 sets, 3 reps each my chest workout on the bench and i loved it, but for met to gain size while … If you don't know what that is look into it. Go for it. http://www.bodybuilding.com/fun/beast54.htm. You really need to be sleeping 8-9 hours every night and eating a lot of food. For … By SSJDragonPOWER in forum Teen Bodybuilding. this time around it's primarily for looks with strength being a secondary focus.
I'm sure you could get yourself an answer pretty quickly. As much or as little as you need. I would not be opposed to moving to a PPL scheme although I can never figure out how to set it up where squats/deadlifts will not interfere with one another. The idea behind 10x3 is essentially that you can increase strength, due to the high weight, while still generating muscle growth with high volume. The program can be found here (under the "Burgener" tab), and basically calls for ten sets of three backsquats and front squats each once a week.. Two months ago I started using this method for benching, except I’d add 5 lbs and not 10lbs at a time. maybe i'm missing something, i'll have to do the math, but i don't see 10x3 being that much more volume in total reps (although certainly more total sets and higher intensity) since i don't have a ton of assistance programmed in.
64 reps of a compound push movement is just way too much. For assistance exercises I hit dumb bell curls, strict press, and bent over rows. If I hit 10x3 I add 5lbs to the working weight and start back at 8x3. Press question mark to learn the rest of the keyboard shortcuts. I started using 10x3 to increase strength in deadlift and squat about 6 months ago. Post-workout nutrition: Several foods and drinks can assist in muscle recovery post-workout. Going for 405 this summer. I just started trying a new strength/ hypertrophy program and I'm having high frequency withdrawal. 1x50% Bench (intentionally bench, not OHP, if you caught the break in pattern), Lateral/Rear Delt or External Rotator work, 5/3/1 is just a fraction of the volume of 10x3, 531 will be a much easier workload, but it won't really be enough stimulus unless you add in a ton of accessory work. However, this kind of training isn't good for hypertrophy. @10: Maximal Effort. Here are some foods which can help in fast recovery after working out. Maintained body weight while rehabbing a pec injury and went from 285 to 350 in three months. I train for and compete in strongman, so overhead is my upper body priority. This is much more methodical. So far, my progression has continuously been like this: 10x3 at Xlbs the first day 10x4 at the same weight the next time.
There are some really knowledgeable people on this thread, so I'd really appreciate a bit of critique on my current routine. Otherwise, you'll get crushed. Now my plan is to move into an 8x5 for the next 2 months. I have a busy schedule so i have 2-3 days a week that I can make it to the gym, and like to get out in under 45 mins. This is great - thanks for the content. Enjoy it I hope you guys get great results.
The last 2-3 weeks I’ve stalled, while the deadlift and squat continues to steadily climb. I really want to improve my bench this year.
The split is push, pull, legs (each done once a week) and is currently set up as follows: Again, the powerlift for each day is done at 10 sets of 3 reps on the 3 min interval (so roughly 2 min 45 sec rest). Would you like to share you modified 10x3 program? Working at too high intensities for bench if you can't even complete the sets. edit: just read your INOL post and saved it for a time when i can read and evaluate my programming. to an extent, i'm kind of already running it right now (doing 8x3 on upper body lifts while I finish Smolov). I plan to incorporate First Set Last on 5/3/1 lifts every workout. Plugging in the numbers for my max, it looks like I could do the first couple of sets without any breaks. Martin Berkhan has recommended a reverse pyramid training routine for those following his program, LeanGains.
And 90% of the time, my triceps were the limiting factor in finishing all reps. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed.