10 Sets Of 3 Reps Bench

You will need to start out warming up your chest, triceps and shoulders. Read the scorecard for full event details. —The Day Three workout should always have the lowest volume. He became widely known for his idea that training 6 sets of 6 reps each while resting as little as only 15 seconds between sets grows muscle fast. A good program will progress you through phases of strength training, always changing up your workouts. To become as strong and as big as your body type will allow, do fewer than 8 or 10 reps per set. Here are 6 more big lies that infest the bodybuilding world and kill progress for hardgainers. Volume = Sets * Reps. Usually it's 3 sets of around 10 to 15 reps for any weight training exercise routine. Performance (reps at 70% of bench press 1 RM) was measured using a Tendo Fitrodyne at 0 & 28d and analyzed by MANOVA or one-way ANOVA. Reason being is that Time under tension has a threshold that needs to be met to elict the physiological effect you are trying to enhance. 4 Diane 21-15-9 reps of: Deadlifts, Handstand push-ups ♀ 155 lb. This phase will concentrate on absolute strength levels, often using 5 reps or less per set. The 10 sets of 10 reps bodybuilding training method has been used in bodybuilding circles for years in order to break through plateaus and gain new lean muscle mass. Squats – 4 x 5-8 @ 75-80% 1RM. This is called Realistic Reps. Glute Ham Raise or Reverse Hyper: 3x10: RPE 8-9: Glute Ham Raise or Reverse Hyper: 3x10: RPE 8-9: Glute Ham Raise or Reverse Hyper: 3x10: RPE 8-9: Glute Ham Raise or. Bench - 3 sets of 3 Bench - 5 sets of 10 at 60% Dumbbell Row - 5 sets of 10. Heavy, full body lifts shouldn’t be taken to failure. P0 Day 3 Date A1) Strict High Bar squat or Belt Squat - wk 1-3x10, 1x15 wk 2. Bench Presses 4 sets, 6 – 8 reps; Incline Dumbbell presses 4 sets, 8 – 10 reps; Cable Crossovers 3 sets, 15 – 20 reps. This is an 8 week cycle that consists of two phases. For the bench press, start with a weight that is 65% of your one rep max. To increase volume, you can increase either the amount of weight or the number of sets or reps. plateau load in accumulation phase, step load in intensification phase). Here's how to do it: Grab a set of dumbbells (10 pounds is a great starting place), and sit on a flat workout bench. Deadlift - 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you can possibly handle for each set. Interesting aspect of the ramping of nervous system while accumulating fatique. In other words, while sets of 30 reps led to gains in size that were on par with sets in the 10-15 rep range, training with just 20% of your one-rep max appears to be below the threshold needed to maximize gains in muscle size. 3x1-5-10-15 This one has been my bread and butter for a while. FitQuest WORKOUT LOG Weeks 11 & 12 FROM FLAT TO ALL THAT – Jamie Eason Middleton’s Program 2015 MONDAY – CHEST / BACK WEEK 11 - WEEK 12 – Tri-Set DB PRESS: 3 X 8. Three sets of eight to 10 reps of every exercise is outdated. The Only 5 Exercises You'll Ever Need. Rest 2-3 minutes and do that about 5 times. Keep rest periods fairly short – about 60 seconds. Day 2: Pull. Incline Bench Press 2/16/2010 2. Usually it's 3 sets of around 10 to 15 reps for any weight training exercise routine. Try sets of 8, then 6 the next day on that muscle group, then 3 on the next day. Related Searches: Rep max calculator, Max rep calculator, Max rep chart, Max rep calculator, Rep max test, Rep max on bench Choosing the right weight, reps and sets based upon your fitness objective You can use the Rep Max Calculator to accurately find out how much weight you should lift if you know the number of repetitions and your one rep max. Overhead Press: 3 sets of 6-10 reps Pull-ups OR Lat Pulldowns: 3 sets of 8-10 reps And as for your second workout during the week, you want to stick to the same general outline I showed earlier in this video but switch up the exercises. If number of sets is what matters, the 7×3 group should have had more hypertrophy, but they didn’t. To become as strong and as big as your body type will allow, do fewer than 8 or 10 reps per set. 3 sets at 6–8 reps. A bench deload should be 60% of your max for only 3 sets of 5 reps per set. When 3 weeks have been completed choose a different variation and cycle back down to the appropriate starting percentage. In general and this can vary (there are lots of opinions), a person should do 2 sets of 8-12 reps. Reader Soiren informed me that there is also version which includes programming for Bench and Deadlift. Let’s say you can bench 225lb for 6 reps, so your max is roughly 270lb. Your body sees 5 sets of 6 reps differently than it sees 3 sets of 10 reps. 3 sets 12 reps. Mean changes (95% CI) were reported. To gain bicep mass, perform three to six sets of six to 12 repetitions per exercise. P0 Day 3 Date A1) Strict High Bar squat or Belt Squat - wk 1-3x10, 1x15 wk 2. for 5 sets of 6 reps. Therefore, the higher the reps the less sets you need to perform. Squats – 4 x 5-8 @ 75-80% 1RM. Arnold Alois Schwarzenegger, born on July 30, 1947, is an Austrian-American former professional bodybuilder turned model, actor, producer, director, businessperson, and politician. As the name implies you will perform more than 1 set like this. Set 4 "Weight acclimation" Set: 4 reps (Use a weight that you could do about 10 to 12 reps with if you went to temporary muscular failure. Do three sets of 10-15 reps. 15 reps of a bench press done with 15 sets is just not smart. When you can perform 5 sets x 5 reps with a given weight, add weight the next time you perform this exercises. The Mighty Bench Press Pyramid. A second benefit to the 10 x 3 method is the relatively large load that can be used during each set. To build muscle mass and increase their strength. I also alternated compound lifts each week (Incline Bench Week 1, 3, 5 and Flat Bench Week 2, 4, 6 etc. Preacher Curl. against side and elbow flexed 90º. The 5×3 Bench Press Program As mentioned, you can run the bench press 5×3 program with nearly any split or combination of assistance exercises. Try to gain a rep every week or two, and increase the weight by 5 to 10 pounds once you hit the top of the rep range you’re working in. Each set should be going just a little bit heavier. 65% of this max yields a starting weight of 130 pounds, which we shall round up to 135 pounds for this example. I also like to use my dynamic effort upper days to train my overhead press immediately following my speed bench. Tricep pushdowns, 3 sets 8-10 reps, Dips 1 set 8-10 reps, Preacher curls 2 sets 10-12 reps. 3 sets at 8-10 reps. If you completed a second round, you found your 3RM. Most men over the age of 18 can bench press 88% of their weight (in pounds). It can work for fat loss too. Pushups Station 4. Your body sees 5 sets of 6 reps differently than it sees 3 sets of 10 reps. 5K time 21:15. Famous body builders such as Arnold Schwarzenegger and Vince Gironda have effectively used this workout program with great results. Do 3 sets of 10-20 reps of the following: 1️⃣ Between bench db…" Bret "Glute Guy" Contreras PhD on Instagram: "Try this 5-exercise glute workout. Standing Iso Press 8/8, 5/5, 4/4, 3/3, 10/10; Bodyweight Skullcrushers 5 x 10 (feet on bench) Neck Plank 3 sets of 30 seconds Friday. Been doing deadlifts 10 x 3 for about a month now, love it, the weight for my sets has gone up 40 kilos (88 pounds). A quick summary: Perform eight sets of three heavy reps. I also advise to never push a set of failure. Mark your calendar for Oct. You're religiously hitting 3 sets of 8-12 reps on every exercise and sinking protein shakes and chicken breast fillets like a man on a mission. Say a person doing bicep curls can do three sets of 20 reps with 15 pounds: wouldn’t you think they could probably do one set of 10 reps with 20 pounds?. The 3x3 program allows you to focus on heavy weights and low reps. 3 sets 12 reps. Bench press: 10 sets of 3 with 50-55% of your contest max (with a shirt) -use 60% if you compete without a bench shirt. Example… if you used 200 pounds in Week 1 for 12 reps, you could use up to 220 pounds in Week 2, stopping briefly to take deep breaths after the 12th, 13th, and 14th rep in order to complete the set. If you kicked ass and followed instructions, you'll have a heavier max. Incline Flyes 3 sets of 12-15 reps. - An upcoming Workforce Summit could be your opportunity to change your family's life. The book explains the first day protocol for determining your starting weight for each exercise and how much weight to add to each exercise each workout. Push back up. 4- You have to “confuse” a muscle to make it grow/get stronger. Every athlete in this article hits at least 50 reps and makes it look easy. Mean changes (95% CI) were reported. The quickest way to build up the front of your shoulders is to do 4-to-6 sets of any overhead press, bench press or dip using heavy weights that only allow you to do 4-to-12 reps per set. Super set 3. Sets & Reps Table for Strength, Hypertrophy, Power December 20, 2011 By Gregor Winter 6 Comments Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siff's Supertraining. For this routine, you will be squatting 3 times a week with one set of 20 repetitions each workout. —On the sets that aren’t based on percentages, pick a weight where you take each set a couple reps shy of failure. With the bench press calculator, you can easily calculate your 1 rep max and various percentages to determine the target weight for each set. 1st set is 315, 10 times, 365 6 times, and 385 2 to 3 times, back down to 315 and end up with 5 to 8 reps depending on the day. As for the number of sets: well, that will be determined by the number of exercises you allocate for a particular body part. ) Here is a sample workout schedule that you can follow: Monday: Chest & Back - one exercise for each and do 10 sets of 10 reps Wednesday: Legs, calfs, and abs - 10 sets of 10 reps for legs - 3 sets of 15+ reps for calfs and abs Friday: Shoulders, biceps, and. It's been said that weightlifters would often move up an entire weight class after just 12 weeks of following the 10 sets of 10 method of training. 5 kg You can continue lifting your five reps, if that’s your program, while still getting an idea of where your max strength is at. So if you are going to be doing 4 sets of 8 on squats at 315, you will leave 315 on the bar for each set. 5-5 kg) increase in load week to week. Straight Sets: 3×3, 3×5, 5×3, 4×4, 5×2. This = 5 seconds per rep. Previously, I have been upping 5 lbs every 2 weeks or so. 3 sets of 10 reps (rest 30 seconds between sets) How to do it: Instead of doing your push-ups against a countertop, go lower! Do them against a very sturdy chair that won’t move under you, or do them on the seat of a bench. "High reps" usually means 12-20 repetitions per set. So to recap, here's the plan: Sets 1-3: 135 pounds x 5 reps; Sets 4-6: 135 pounds x 10 reps. Set 5: If you’re were able to do 3 reps, rest two to four minutes and then repeat the same exercise. Now, you may think 50 reps is a tough feat. Bentover Row - 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle. FitQuest WORKOUT LOG Weeks 11 & 12 FROM FLAT TO ALL THAT – Jamie Eason Middleton’s Program 2015 MONDAY – CHEST / BACK WEEK 11 - WEEK 12 – Tri-Set DB PRESS: 3 X 8. Big Bill will get to his ten sets like this: Bar x 10. Only 2 lifts will be assistance exercises. do five sets of three to four reps. 3 rounds of 10 reps for squats, sit-ups and press-ups doing all with as much intensity as you can 3 rounds of 12 squats, 10 pull-ups and 8 press-ups. Use the same load you did your heavy set of 5 with, and do as many submaximal sets and reps as you can in the 15 minutes. Upside Down Pyramid Routine – For this you simply start out at a heavy weight, work down to a light weight and then work back up to a heavy weight. For this example, we will use a lifter with a 200 pound bench press max. Incline Sit Up 4 x 15 reps. [/quote] I've seen that too. It has guidelines but in reality is quite flexible. Top Rep Schemes for Strength Development. You can easily hit that in a single workout. The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps, multiplies it by a standard coefficient and then outputs your approximate 1RM. The number of sets and reps you should perform is not set in stone. Week One - 135 pounds x 3/3/3/3/3/3/3/3/3/3; Our lifter is able to hit 10 sets for 3 reps during week one, so he does not drop any sets. 2 sets of 10 shoulder rolls per arm. Flat Bench Cable Flyes. View workout program from MATH BUA 343 at Castleton University. You’re older, stronger, and hopefully, smarter now. Click on photos to see how to do exercise. com for fast and easy ordering with next-day delivery available. To lose weight: 1 to 3 sets of a weight that has you fatigued at 10 to 12 reps. My bias towards the 10 x 3 method is based on science. If you are using a regular olympic weight bench, I would start with something really light, which might be the Olympic bar (45lbs) or something like 135 which would be the olympic bar and 145 pound dumbbell on each side of the bar. There are two basic ways to do the Boring But Big template: Example 1 Day One Press - 5/3/1 Press - 5 sets of 10 reps Lat work - 5 sets. Every exercise is three sets: 10-12 reps, 6-8 reps, 3-5 reps. Pushups Station 4. If they choose “Buyer doesn’t have budget,” the score is set to 0. Starting at 10 sets of 10 repetitions for every exercise is a lot of volume and can lead to injury. Get a set of weights that allows you to work out at your maximum weight and can also accommodate your long- and short-term goals. com Set 1 Set 2 Set 3 Set 4 Set 5 KEY. For example, if my 5RM (5 Rep Maximum) was 135 for a given. uses 1-3 sets of 3-6 reps, advanced= 3-6 sets of 1-6 reps power exercises relatively short rest interval (less than 30 sec) for circuit-based training, while up to 3 min for exercises with same muscle groups. " A set can be any number of reps, so if you complete 10 reps of a bench press, you would say you've completed "one set of 10 reps," and if you complete just five reps, then that would be "one set of five reps. 4) Plank: 3 sets x 60 seconds (contract abs as hard as possible) This workout was designed with the Greek God physique in mind (which physique is right for you?) Perfect Male Body Workout Notes. Most likely you were told to do 3 sets of 10 reps of a basic set of exercises. You'll be pleasantly surprised to see how your body reacts if you haven't tried this before. Estimated 1 RM Formula: Wt. Also, doing 3 sets of 8-12 won't get you strong as quickly as using lower reps. Week One - 135 pounds x 3/3/3/3/3/3/3/3/3/3; Our lifter is able to hit 10 sets for 3 reps during week one, so he does not drop any sets. —On the sets that aren’t based on percentages, pick a weight where you take each set a couple reps shy of failure. Last week an article of mine was posted at T-Nation. For variety, I would sometimes reverse the order and have them do a descending ladder—starting with 10 reps and working down to 1, 3, or 5. It's best to try to limit the exercises this day to 2-3 main strength lift and 4-5 accessory exercise, delivery a total set volume of 10-20 sets for main strength work and 5-10 for accessory lifts. Safety Bar Squats – 4 x 5 @ 80% 1RM. Do not do it all the. Day 3: 15 sandbag squats, run 400m, 30 pushups (rest 3-5 mins between rounds, 5 rounds) WEEK 2: Day 1:. What is a Good Deadlift, Squat and Bench Press? To build strength, perform between three and eight reps per set using between 70 and 95 percent of your one-rep max. The 5×3 Bench Press Program As mentioned, you can run the bench press 5×3 program with nearly any split or combination of assistance exercises. So, a novice needs more than one set. Been doing deadlifts 10 x 3 for about a month now, love it, the weight for my sets has gone up 40 kilos (88 pounds). For that last set, do as many reps as you can and put those numbers into the formula below to find your new estimated 1 RM. Incline Flyes 3 sets of 12-15 reps. I started programming ascending ladders (the number of reps goes up each set) of 1–10 reps for some MMA fighters I was training. Burn calories for dumbbell bench press and track with our workout tracker. 3 sets at 6-8 reps. Pull your knees into your chest, squeezing your abs at the same time. Phase One: The “True Novice” Mon, Wed, and Fri: (same workout all three days) Squat: 2 sets of 3-6 reps Paused Bench Press: 3 sets of 3-6 reps Sumo Deadlift: 1 set of 3-6 reps. On dynamic effort day an athlete will first perform any variation of the box squat, performing 10-12 sets of 2 reps at 40-60% of your 1RM. These are just some examples, obviously rep count for the first 3 sets of the main movement would hinge on wave, but the idea is. glucose also known as dextrose, a simple sugar which is the main form of carbohydrate transported through the bloodstream to be used for fuel by cells. It's been said that weightlifters would often move up an entire weight class after just 12 weeks of following the 10 sets of 10 method of training. This bench press calculator can be used to estimate 1 rep max bench press or squat. 3-4 events with 3 working sets per event The weekend event work is entirely at your discretion but may well depend on equipment availablity and/or what your training partners are up to. Here I did 60 pull-ups, whereas in an normal work-out I'd usually be happy with around 30 (like 5 sets of 6). Instead use 75% while cutting. If they are doing dumbbell military presses for assistance work, Little Johnny will do four sets of eight reps with the 40's. Once the five sets are completed jump right into a set of your starting weight and go for as many as you can. Flat Dumbbell Bench Press. It is not expected that you can do 225lb of 6 reps, rest 1 minute, then do another for 6 reps. A good program will progress you through phases of strength training, always changing up your workouts. It may have worked for awhile when you first started out, but at a some point you will see diminished results. One easy way to do this is to start with 3 sets of 15 push ups. between sets. 4 Diane 21-15-9 reps of: Deadlifts, Handstand push-ups ♀ 155 lb. Thighs and Hamstrings: Superset #1. For most guys, the bench press stalls somewhere between 225 and 315 pounds. Band Triceps Pushdown • do 4 sets of 15 reps with high tension Cable Rows • Do 4 sets of 8 reps with 8RM Dumbbell Curls • Do 3 sets of 8 each arm Abs of your choice Friday - upper Body. Same with B and b, and C and c. There is no complex formula to determine how many sets and reps you should perform. The last 2 weeks you switch to a 2 x 2 system (Phase 3: weeks 9 and 10). If you're looking for an edge to build as much muscle as possible, then most of your training would be performed within this rep zone. The 10 sets of 10 Reps program is a high-volume muscle building training program for gaining significant weight in a short time. Every athlete in this article hits at least 50 reps and makes it look easy. Be sure to use a spotter or perform your sets in a power rack with spotter bars in place. If you are looking to gain explosive power and strength, this Power workout plan will give you a full body workout to help you gain muscle mass, while giving you the quickness, speed, and most importantly the power to complete your task at hand. You will start off with three 5 rep sets, then proceed on to three 10 rep sets. Want to learn how to increase your bench press strength? We have the secrets you need. If you fail to perform 3 sets x 10 reps, do not attempt set number 7. To increase volume, you can increase either the amount of weight or the number of sets or reps. Beginners should work up to this level. Because each working set was so intense, the rest periods for this workout would be longer in order to fully recuperate before taking on the next heavy set. The same weight is used for each set and rest periods between sets are kept to a minimum. Repeat the exercise for 10-15 reps at first and try to do 2 or 3 sets. 85% - 5 sets x 2 reps, or 5 sets x 3 reps; 80% - 5 sets x 5 reps, or 8 sets x 3 reps; 75% - 6 sets x 6 reps; Bench Press Trivia. Repeat steps 2 - 5 until you've completed the desired number of reps. Many people will say that the 10 x 3 method was “created” by Chad Waterbury but I've heard about it from various places and don't know which is the original source. The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps, multiplies it by a standard coefficient and then outputs your approximate 1RM. This = 5 seconds per rep. Here are 6 more big lies that infest the bodybuilding world and kill progress for hardgainers. For example, you might only do 150 lbs. This was used as an off-season workout to help Olympic Weightlifters gain lean body mass and shed excess bodyfat. Is 3 sets of 8-12 reps the best for mucle growth for every exercise? For instance; doing 3 sets of 12 dumbbell curls really makes me feel the burn. Ed does a couple of quick sets with a weight about 60 percent of his max (340x10) with his feet on a bench. So we've done 6 exercises, 3 sets of each, and worked in a rep range of 8-20 (or more for pushups). Expect more major soreness. The REP Adjustable F/I/D bench is a heavy duty 1,000 pounds ASTM rated adjustable weight bench It is fully adjustable so you can use it for flat, incline and decline work. I now do sets of 225 in 10 reps. Best Answer: When I lift I generally do 3 sets, 10 reps; as do a lot of people. While a rep is one lift (repetition). 5-10-20 Protocol. As for the number of sets: well, that will be determined by the number of exercises you allocate for a particular body part. Three progressively heavier singles followed by a back off set. 0278 × 5 ) = 112. Click here for the 6 Week Bench Press Program. Incline Dumbbell Curls 4 sets, 10 – 12 reps; Barbell Curls 3 – 4 sets, 8 – 10 reps; One-Arm Pulley Curls 3 sets, 12 – 15 reps; Pulley Compound Wrist Curls 3 sets, 12 – 15 reps; Day 4: Rest, Cardio. Recently, a reader e-mailed me wanting to know if I would re-publish that one on this blog. A1) Barbell bent over row @ 4040, 3 sets of 8-10 reps, rest 30 seconds A2) Lat Pull Downs or Banded lat pull downs, @ 0040, 3 sets of 8-10 reps, rest 30 seconds A3) Dumbbell Curls, max reps for 90 seconds, 3 sets, rest 30 seconds. After seeing the quality, I actually ordered extra set of 60 lb. The 10 sets of 10 reps bodybuilding training method has been used in bodybuilding circles for years in order to break through plateaus and gain new lean muscle mass. I usually wait until I can comfortably do 3 sets of 10 reps before I up the weight. 4) Plank: 3 sets x 60 seconds (contract abs as hard as possible) This workout was designed with the Greek God physique in mind (which physique is right for you?) Perfect Male Body Workout Notes. Meaning, if you're bench pressing for 4 sets of 6 reps, you'll be using a heavier weight than you would if you were bench pressing for 3 sets of 12 reps, and more or less warming up may be needed or preferred in comparison. 5/3/1 calculator Jim Wendler’s 5/3/1 program has become incredibly popular because it’s simple and it works for a lot of people. If you fail to perform 3 sets x 10 reps, do not attempt set number 7. Detailed below is the basic Bruce Lee weight training program Bruce Lee used from 1965 to 1970 in order to bulk up from 130 to 165 pounds, adding 35 lbs. If number of sets is what matters, the 7×3 group should have had more hypertrophy, but they didn’t. Always start with a light weight to prevent injury. Try sets of 8, then 6 the next day on that muscle group, then 3 on the next day. All Lifters: 6-10 sets of 1-3 reps at 60-85% 1RM; Dynamic Effort Bench All Lifters: 9 x 3 repetitions at 50% 1RM Use the same variation for 3 weeks in a row while simultaneously increasing the weight in each successive week. It may have worked for awhile when you first started out, but at a some point you will see diminished results. However, this is not all this calculator does, it will also give its view on whether you are a beginner or a hardcore bench presser!. Aim to do two to three rounds of the pairing. A "+" indicates that the last set is AMRAP - As Many Reps As Possible. A bench deload should be 60% of your max for only 3 sets of 5 reps per set. 5- Intensity principles are the key to progress (pre exhaust, super sets, giant sets, high rep drop sets, etc. Therefore, the higher the reps the less sets you need to perform. So to recap, here's the plan: Sets 1-3: 135 pounds x 5 reps; Sets 4-6: 135 pounds x 10 reps. Day 3: 15 sandbag squats, run 400m, 30 pushups (rest 3-5 mins between rounds, 5 rounds) WEEK 2: Day 1:. For the 3-5, 4-6, 5-7, and 6-8 rep ranges, drop the rep target by 1 rep each week with only a 5-10 lb (2. Each set should be going just a little bit heavier. Vince Gironda 6x6 routine Vince Gironda was always someone who was willing to experiment and learn from what others were doing and getting results. Bench Press - 4×15 (60 reps) Incline Dumbell Press - 3×12 (36 reps) Dumbbell Fly - 2×10 (20 reps) We're looking at a total of 116 reps there, give or take any extras your were able to squeeze out, or reps you were unable to complete. Bench, 3 reps RPT, (3-4, 4-5, 6-8), starting at roughly 93%, reducing 10% Deadlift, 3 reps RPT, (3-4, 4-5, 5-6), starting at roughly 93%, reducing 10% OH shoulder press 3 reps RPT. This is the biggest mistake you can make with pull ups. As with anything, the truth is somewhere in the middle. Ten sets of three reps allows for lots of heavy, low-rep sets to build massive strength and keep perfect form. 12 point box end allows for fine indexing, helping to improve speed and access. Dumbbell Bench Press and Wide Grip Pull-ups to Front 3 sets of 10-12 reps. Many people have claimed to its invention, but regardless of who came up with it, it has been used with great success by awesome bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger. Do four sets of 10 to 12 reps on any of face pulls, dumbbell rows, lat pulldowns, chinups, inverted rows or cable rows. Also, your goal should be to do more pull-ups than the day before – every single day you grease the groove. Interesting aspect of the ramping of nervous system while accumulating fatique. You’d then add a little weight, or sets, or reps through the next 3-5 weeks. Is 3 sets of 8-12 reps the best for mucle growth for every exercise? For instance; doing 3 sets of 12 dumbbell curls really makes me feel the burn. For supplementary or assistance work, it's okay to use dumbbells. The number of sets and reps you should perform is not set in stone. What I am saying is that if you're grinding away at low rep sets and it's not working, increasing reps per set, and your overall volume of bench press work, is well worth a try. But keep in mind these need to be effective reps. Following a dynamic warm-up and a couple ramping sets; straight rep schemes provide a good amount training volume at relatively high intensities to build strength. A good program will progress you through phases of strength training, always changing up your workouts. Recently, a reader e-mailed me wanting to know if I would re-publish that one on this blog. Try to gain a rep every week or two, and increase the weight by 5 to 10 pounds once you hit the top of the rep range you’re working in. With the bench press calculator, you can find your one rep max. This is the biggest mistake you can make with pull ups. So, 3 sets where you set the timer for 2 mins. Increase weight when top rep is attained to a weight where lower number is attainable. Once you are able to perform 3 sets x 10 reps without failing, you will finish off with a max rep set. Pause, and lower your arm. Standing Dumbbell Triceps Extensions. Let's say you can bench 225lb for 6 reps, so your max is roughly 270lb. He also said that he's gotten really good results from a "volume" high rep/low rep scheme like this: Week 1 - 6 sets of 3 reps @ 85% Week 2 - 4 sets of 10 @ 78, 75, 72, 69% Week 3 - 7 sets of 2 reps @ 90% Week 4 - 4 sets of 10 @ 78, 75, 72, 69% Week 5 - Work up to 1Rm max. The 3×3 stands for 3 sets of 3 reps and you will be using some of the heaviest weight on these days. The same weight is used for each set and rest periods between sets are kept to a minimum. After each 10 reps, pause for a second and breathe and start another 10 reps thinking to yourself that you are starting anew. 20 head rotations. 6 Day Program. Alternate reps on each side for 3 sets. I generally recommend sets of 5-8 reps, but if you do enough volume, you can good results by doing sets of 4 and even 3 reps for chest work. You would say you've completed "one set of 15 reps. Some people like to get 10 on "5" day, 6-8 on "3" day and 5 on "5/3/1" day. 3 sets of 10 reps = 10 sets of 3 reps???? @hodgetwins TwinMuscle. * Select a weight that causes you to fail in the designated rep range. The workout calls for five sets of 3,2,1 reps in a rest-pause style of training. Perform 3 sets of 15 reps. Been doing deadlifts 10 x 3 for about a month now, love it, the weight for my sets has gone up 40 kilos (88 pounds). Sets of 6-8 reps build up just as much strength as sets of 10-14 reps "The important factor is to design a programme for the individual to provide the proper stimuli to attain maximal benefit at the lowest risk. At 85%, the optimal number of reps is 12, with the rep range being 2-4 reps. Warm-up Set 3 (if needed): Same as set 2. 5K time 21:15. So to recap, here's the plan: Sets 1-3: 135 pounds x 5 reps; Sets 4-6: 135 pounds x 10 reps. 3- Hit every muscle from a variety of angles/exercises. On dynamic effort day an athlete will first perform any variation of the box squat, performing 10-12 sets of 2 reps at 40-60% of your 1RM. To build endurance and health: 1 to 3 sets at a weight that has you fatigued at 12 to 16 reps. Rest 2-3 minutes and do that about 5 times. However, if you want to maximise muscle growth or hypertrophy, this is triggered by performing exercises in the higher rep range (10-15 reps) with short rest periods between sets (30-60 seconds). 1) Don’t go to Failure. Most women over the age of 18 can bench press 55% of their weight (in pounds). do five sets of three to four reps. Big Bill will get to his ten sets like this: Bar x 10 95 x 3 135 x 3 185 x 3 225 x 3 275 x 3 315 x 3 365 x 3 405 x 3 425 x 3 445 x 3. for 5 sets of 6 reps. Bench press – see negative progression above Incline dumbbell press – 3 sets of 8 Dips – 3 sets of 8 Fly’s – 3 sets of 12. I have found 3-6 reps to be ideal with this method, combined with 3-5 total sets. 65% of this max yields a starting weight of 130 pounds, which we shall round up to 135 pounds for this example. A good weight set will help you get the most out of your strength training routine. This was used as an off-season workout to help Olympic Weightlifters gain lean body mass and shed excess bodyfat. Workout 6: 10 sets of 3 reps – load – 345 lbs Workout 7 (Test day): At this point, you would bench press 330 lbs for 10 repetitions, almost 10% increase. Determine your ideal number of sets and reps: Because your goal is to build muscle mass, the ideal set/rep range for your chest workout is 3-4 sets of 6-8 reps or 2-3 sets of 9-12 reps. Conclusion: Best Rep Range for Mass? The best rep range for building mass is 6-12 reps. The 10 sets of 10 reps bodybuilding training method has been used in bodybuilding circles for years in order to break through plateaus and gain new lean muscle mass. between sets. High Volume. If you are after a combination of strength and size I would recommend that you perform a mixture of reps over 3 sets - maybe a set of 5 reps, a set of 8 and a set of 12 reps. Same with B and b, and C and c. The sets and reps for these muscle groups will fall in the range of 10-20 reps done for 3 sets. He became widely known for his idea that training 6 sets of 6 reps each while resting as little as only 15 seconds between sets grows muscle fast. If you fail to perform 3 sets x 10 reps, do not attempt set number 7. The REP Adjustable F/I/D bench is a heavy duty 1,000 pounds ASTM rated adjustable weight bench It is fully adjustable so you can use it for flat, incline and decline work. So, 3 sets where you set the timer for 2 mins. Published on May 10, 2013. Deadlift Sessions Like bench presses, full-range deadlifts can be risky for your lower back if performed too often, so a three-exercise cycle is the best approach. Volume = Sets * Reps. After resting you’ll repeat the exercise another ten times. com Set 1 Set 2 Set 3 Set 4 Set 5 KEY. 2x8, 1x12 Wk 3 SSB squat or Belt Squat 5x8 Wk4 1x20-Week SetsReps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6. Now, choose a LIGHT weight that allows you to perform these 3 sets. Core is 100 reps of whatever they like to do Swiss ball sit-up and throw a medicine ball against the wall is a popular choice as is Swiss ball leg raises, the only criteria is that. To begin with, a set of ten may leave you out of breath. 3- 5 minute rests so this part MAY take a while. If you're a beginner, aim for 2-3 working sets, and if you're an advanced lifter who has a high level of conditioning then it's okay to stretch your bench press routine up to 6 working sets. Weight Sets. The only thing I will say is that if you are using free weights (as opposed to those fixed to levers) for your bench presses always have someone spotting for you in case of difficulties or accident.