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Optimal loading protocol for 3x10s

post #1 of 48
1/30/09 at 8:11pm
Thread Starter 
When you load up the bar for a round of 3x10s, how do you select your weight? Do you:

a) select a weight that's heavy enough that you can just barely finish the first set, then on the next two sets push for 10 reps but settle for however many you can do before fatiguing out?

b) select a weight that's light enough to ensure that you'll finish all reps in all sets, but heavy enough that you'll be really struggling to squeeze out that last couple of reps in the last set?

c) select a different weight for each set so that you just barely get 10 reps in each one?

d) other? (Please to 'splain.)
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post #2 of 48
1/30/09 at 8:31pm
I think a fixed weight is best. If you miss a weight, try again next time you do the lift. If you miss again, reduce the volume/frequency and come back and try again.
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post #3 of 48
1/30/09 at 9:24pm
I'm doing drop sets now, but to answer your question, C.
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post #4 of 48
1/30/09 at 9:37pm
I agree with the fixed weight, maybe adding 2.5 or 5 lbs. to your last set (this is why I prefer rep ranges to tell you the truth, like 8-10, because if you get 8 with higher weight, your alright).

Everyone warms up different though, I like to do no weight, a plate on each side for a couple of sets, then get down to biznazz.
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post #5 of 48
1/31/09 at 1:20am
Fixed weight each time, and a 10 RM. If I can do the 3rd set of 10 and finish without a problem, the weight goes up a little bit. Studies show that going to failure every time isn't great for you, so I wouldn't always aim for total failure.
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post #6 of 48
1/31/09 at 1:47am
though i'm doing 5 x 5, rep schemes are making progressively less sense to me and i am favoring failure on every set. why stop at 10 if you have 12?
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post #7 of 48
1/31/09 at 1:51am
^^^ if you have to jog home after, lift your arms above waist level, or take off a shirt or jacket within 24 hours
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post #8 of 48
1/31/09 at 1:52am
Quote:
Originally Posted by thekunk07 View Post
though i'm doing 5 x 5, rep schemes are making progressively less sense to me and i am favoring failure on every set. why stop at 10 if you have 12?
+1. (assuming one is getting enough rest between workouts)
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post #9 of 48
1/31/09 at 1:54am
Quote:
Originally Posted by thekunk07 View Post
though i'm doing 5 x 5, rep schemes are making progressively less sense to me and i am favoring failure on every set. why stop at 10 if you have 12?

Pretty good call. But I do also think that over exertion will lead to large CNS fatigue.
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post #10 of 48
1/31/09 at 2:05am
agreed, but many people vastly overestimate how overtrained they are or how hard they are training.
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post #11 of 48
1/31/09 at 2:08am
Quote:
Originally Posted by thekunk07 View Post
agreed, but many people vastly overestimate how overtrained they are or how hard they are training.

Totally man, if you have it in you, why wouldn't you try to eke out more? I can't believe someone is unable to discern whether they are over-doing it or not.
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post #12 of 48
1/31/09 at 9:45am
I personally do a). b) isn't working you enough (just what thekunk07 said) c) is too much work and u dont want to adjust things when u've just done reps to failure
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post #13 of 48
1/31/09 at 1:01pm
Quote:
Originally Posted by thekunk07 View Post
though i'm doing 5 x 5, rep schemes are making progressively less sense to me and i am favoring failure on every set. why stop at 10 if you have 12?
Because looking at a workout in a vacuum is dumb. Do you lift weights and instantly get stronger? No, of course not. It's progressive. That's why programs are progressive and the weights are just a way to measure progress. Besides, the last two reps don't amount to much.
Quote:
Originally Posted by thekunk07 View Post
agreed, but many people vastly overestimate how overtrained they are or how hard they are training.
Fatigue accumulates whether in an overtrained state or not. Really, this is basic exercise programming but it's lost on most people.
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post #14 of 48
1/31/09 at 1:58pm
bottom line is most people work out like pussies and fixed rep schemes are for tards. i mil pressed 365 for 6 reps today and stopped cause i could no no further. should have stopped at 5 i guess?
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post #15 of 48
1/31/09 at 2:27pm
^^ back when I was playing small-college football (d3) they had us on a lifting program where we went M, T, TH, F. With two days being upper body and two being lower body. They wanted us to do heavy sets to failure but IMO there was too much volume to do that, eg. bench, incline, military press, pullups/lat pulls, lateral raises, triceps, and a pushup complex on an upper body day and push press, cleans (or squats), single leg split squats and straight leg deadlifts on a lower body day. I always felt like garbage, and never saw gains proportional to the effort we put into it.

The crappy part is that I used to have it set in my mind that that is how one is "supposed" to work out which made me loathe to work out at all. More recently I have been reading the threads here and have started a 4x6 routine using much more limited exercises (bench OR incline, pull ups OR rows, military press, lateral raises, Deadlifts OR straight leg deadlifts) 2-3 times per week and have been much more satisfied.
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