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Weird! But 10 x 3 training allows you to leave the gym with minimal fatigue and maximum motivation. They work for newbies and drug-aided pros, but for the rest of us, body-part splits rob us of growth.

I kept majority of my strength and size then my previous cuts. This is generally why bodybuilders prioritize higher rep ranges, since this allows for a faster accumulation of volume in a training session. i am now doing Thib’s Shoulder Overhaul program. The largest bodybuilding archive in the world! Are you trying to put on muscle or are you trying to tone up? If you really want that hypertrophy, do some lower volume (6rx3s, RPT, whatever) and then add some supplementary high volume work for the area you're focussing on. The largest bodybuilding archive in the world! The idea, in theory, was good for peaking athletes for a big event a… 5x5 would gain more muscle mass? 10x3 would probably make for a longer workout though.
The whole point of training is to get the DESIRED EFFECT, as quickly and efficiently as possible - not to beat down your body to prove how “tough you” are or how high your pain tolerance is. remember, statements such as “beginner-high reps, advanced-low reps” are blanket and cater to the norm of low reps being accompanied by low tut. You know you should be doing pull-ups. You are currently viewing the message boards in: Ok. Quite a bit of it plays into what kind of shape you are in cardio-wise.

This way you can get home, eat, and recover quickly. 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. Here's how many sets and reps to do. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. The only thing different is I’m the exact opposite. Most people feel compelled to do this after they're done lifting, but it can negate the effects of their workouts. Kind of like how jogging two miles does not make you puke as much as interval sprinting one mile. Instead of being part of the problem, I want to be part of the solution by laying out my latest system in hopes of alleviating some of these salacious acts. Best gains I’ve made were sticking to between 5-8reps… best strength gains were around 3-5reps… but above 8 (and 8 is pushing it). We ask our experts for their very best tips for capped delts. Strength coach Ian King lists his top exercises for building mass. GOOD LUCK. This makes for a powerful recovery and hypertrophy accelerator! Both these scales range from one to five, where one … The benefits of 10 x 3 include: For maximum hypertrophy, I prefer a set/rep volume of 24 to 50.

Has anyone read anything to support this? Are you doing them all? I too am in the same situation. Massive Iron - Steve Shaw 8,545 views. Then the next week an 5x5 rep scheme. With total-body training, I stay on the lower end of that spectrum. While 10 x 3 is magical, I can't speak highly enough of 5 x 5 training with 85% of your 1RM, but the total number of sets in a single session must be minimized to avoid excess fatigue. Here's how it all breaks down: Week 2: 82.5% of 1RM for all lifts Interestingly enough my GPP isn’t bad. case in point: big soleus and big soleus gains mean lots of fast-twitch stimulation and hypertrophy, yet all soleus’ are very dominantly slow-twitch. 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. 3x8, 3x10, 5x5 will all be good as long as you are pushing yourself with proper form. If conventional barbell pressing hurts your shoulders, there's a solution for that. In fact, if I take a set beyond 6 reps, I really get trashed. Since the sets are extremely short (<6 seconds) and muscular failure isn't achieved, maximum speed can be maintained throughout the sets. Read more or register here to join the discussion below... ©2014-2020 EliteFitness.com. I feel like shit.

He specializes in helping athletes and non-athletes develop the ideal combination of muscle, power, and mobility. I haven’t been doing MMA training (intervals and shit) for a while now since I’m trying to gain weight.

Press question mark to learn the rest of the keyboard shortcuts. You'd only do this for the main movement of the day obviously. So, I upped to 10% below TDEE and I dropped fat and got stronger and was not tired or hungry.

The 3x3 protocol is also a great prelude to the 5x5 program. I was always starving on lift days and at times felt tired and weak. follow it up with some higher rep stuff if you want. By using our Services or clicking I agree, you agree to our use of cookies. The number of sets/reps you do pretty much determines that. hey beats so what do you think. Perhaps it has to do with being fast-twitch dominant versus slow fiber types. I've been a gym rat all my life and 5X5 is usually used for an increase in strength or power. [/quote]. Perhaps it has to do with being fast-twitch dominant versus slow fiber types. I've found that 4 x 6 training will lead to as much hypertrophy, but with one less set per muscle grouping. vizunaldth. Take 100 people and put them on a diet. But I am still at at 10% deficit!! Central Nervous System will be stimulated and you will feel strong and … View Profile View Forum Posts View Articles All Natural Join Date Jul 2004 Location Sunny Southern California Posts 16 … Get ready to be better... at everything!

Why not just vary your rep ranges and incorporate both lower rep sets and higher rep sets? Is it due to the fact that 3x10, being more hypertrophy based, is less productive than a strength oriented program on account of the body not being able to acheive actual muscle growth while in caloric deficit? Now we've made it to the Waterbury Method training parameters. I manage to work through them but then I get flu like symptoms the next few days. On my off days I incorporate a lot of the WSB GPP workouts and I seem to be doing fine with them. So I understand that different rep ranges are geared toward different objectives, such as strength, endurance, and hypertrophy. 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]daven wrote: 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.
CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. Week 1 Loading: 80% of 1RM or a load you can lift for 6 perfect reps, Weeks 1-4 Tempo: 10X (one second eccentric or lowering; no pause; concentric or lifting action as fast as possible), 15-20 minutes of medium intensity jogging or GPP work, * Chin-Up – Utilize a supinated (palms up), shoulder-width hand grip