Set/Rep Parameter Question

Hi all,

Here’s a quick one. If I am going to be doing 10x3 or 5x5 with say 80% of 1RM…what if I can’t complete all the reps on the last couple sets?

If my primary focus (I’m also going for hypertrophy) is getting stronger would it be better to lower the starting weight so that I could complete every rep or lower the weight as I go so that each set takes me to near failure (notice I said NEAR failure)

-DT

[quote]davidtower wrote:
Hi all,

Here’s a quick one. If I am going to be doing 10x3 or 5x5 with say 80% of 1RM…what if I can’t complete all the reps on the last couple sets?

If my primary focus (I’m also going for hypertrophy) is getting stronger would it be better to lower the starting weight so that I could complete every rep or lower the weight as I go so that each set takes me to near failure (notice I said NEAR failure)

-DT

[/quote]

I couldn’t tell ya aboug hypertrophy parameters or what not, but I know at least for me that I simply cannot do the recommended % of 1RM for reps that a lot of programs advertise. In my case, I just lower the weight.

So if say my bench was 100, and the program called for 90% @ 5x5, that would mean I would have to do 90 pounds for reps which isn’t going to happen. Now, if I read your problem right, you can do it for say 3 out of the 5 sets but cannot on the last two. Like I said, I just lower the weight until I hit the sweat spot that pushes the limit of whatever number of sets/reps I am doing. However, the great thing about lifting is there is no 100% straight answer to what works best. You could either see better results staying with one weight or dropping it or rising it depending on the program and your body.

keep the weight the same. you could always do the set, then rest shortly, then complete the remaining 2 reps or something. good idea going with 5x5 and 10x3.

You should never approach failure until the last set.

I guess I’ll throw a couple more questions in here…

what should the difference be if any between how much weight I use for my 10x3 days and my 5x5 days for the same or similar excersice?

I’ve only ever worked out at home doing full body circuits focusing on compound movements but I’m joining a gym and want to ramp up my food intake and training intensity.

One last question…

I planned on doing straight sets for the first time ever instead of circuits…is there anything that I should be aware of or any major differences I can expect?

Thanks again all

-DT

You should never approach failure until the last set.

Not sure I agree 100% those sets should still be HARD and some take this a bit to far and lolly gag on the earlier sets. that last one should be just DAMN near failure and heck everyonce in a while its going to happen.

As for what % for the 5x5 & 10 x 3. that individaul bro. It would be different for everyone. This is why most coached hate giving %'s but they have to give something to explain parameters. But yes should be close to the same. 10x 3 would roughly be your 5 rep max 1 set. 5x5 would well be lighter your aiming to get 5 sets of 5.

[quote]davidtower wrote:
One last question…

I planned on doing straight sets for the first time ever instead of circuits…is there anything that I should be aware of or any major differences I can expect?

Thanks again all

-DT[/quote]

A lot more accumulated fatigue. you wont be resting as much between each set. will most likley frce you to use less weight and also tap into more total muscle fiber due to less rest. Id say expect some degree of DOMS.

use the heaviest weeight that allows you to complete all the sets/reps in good form.

[quote]davidtower wrote:
Hi all,

Here’s a quick one. If I am going to be doing 10x3 or 5x5 with say 80% of 1RM…what if I can’t complete all the reps on the last couple sets?

If my primary focus (I’m also going for hypertrophy) is getting stronger would it be better to lower the starting weight so that I could complete every rep or lower the weight as I go so that each set takes me to near failure (notice I said NEAR failure)

How did you select your weight for the 5x5 ot the 10x3? the rough estimate weight used for the 10x3 is your 5rm, perhaps even your 8rm for some

-DT

[/quote]

[quote]Phill wrote: