3x1-5-10-15 This one has been my bread and butter for a while. The first set I did of this, when I hit 80 reps, I felt like I need a break but instead of setting the weight down, I locked out my knees and shook my quads out a bit and kept going. This rep scheme works best with barbell lifts like the Squat, Bench and Deadlift. Time cap: 9 minutes. Either way, a strength training gym isn’t complete without an adjustable weight bench and a quality set of olympic free weights. The result is even more drastic with 1 minute rests. Forget any type of “bro science” that dominates most gyms. 3 x warm-up sets at 50% of max weight. When you hear "low reps" it usually means 8 or less reps per set. So here's the deal. Incline Bench Press 2 sets 8-12 reps Dips 2-3 sets 8-12 reps (add resistance if needed) Captain's Chairs 2 set till failure Ball Crunches 2 set till failure Quads, Hamstrings, Calves Squats 2-3 sets 10-20 reps Ham Glute Raises 2 sets 10-15 reps Standing Calf Raises 2-3 sets 25 reps Back & Biceps Pull-ups or Lat Pull-downs 2sets 8-12 reps V-Bar. Aim to complete all sets and reps while maintaining strict form. Aim to do three reps. The next thing you need to know is that you’ll be doing 3 sets per exercise, with each set consisting of ten reps. Bench Press - 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle. Then, slowly lower your body by bending your elbows until your arms are parallel to the ground. Regularly bench press in the 4-to-6 rep range (about 85% of your one-rep max). Dumbbell Bench Press. THE "C" (PUMP) ROUTINE IS JUST A SHORTENED VERSION OF THE "B" ROUTINE! Use it if you dont want to hang around for 10 sets, simple as that. Thighs and Hamstrings: Superset #1. Follow your two warm-ups, and three "work sets" with a "down set of 10 reps with 70% of your target weight, just as you did in the Strength Phase. Most people do 8-12 reps per set for maximum growth. on the main lift which are trained with a large number of sets (8-12 sets) and very few reps (1-3 reps) progressing from light to a very heavy weight (90-100 1RM for the last 3-5 sets) 'Dynamic Effort' method on the main lift(s) which are trained with a large number of sets (9-12 sets) and very few reps (1-3 reps). You rest as needed, next set 8 reps. Lie face-up on a flat bench. Heavy, full body lifts shouldn’t be taken to failure. Now we're going to add in the kicker - a second bench day, with lighter weight. 4 Diane 21-15-9 reps of: Deadlifts, Handstand push-ups ♀ 155 lb. MEMPHIS, Tenn. Flat Bench Cable Flyes. Flat Dumbbell Bench Press. Every exercise is three sets: 10-12 reps, 6-8 reps, 3-5 reps. If i do the bench on monday for 165 3×8 and then do the bench again on thursday do i move up to 170 3×8 or scale back and do more reps?. Close-Grip Bench Press (Chest, Triceps) Start with the same body and elbow positioning as on the flat bench, but bring your hands in so they're 6-8 inches apart. Estimated 1 RM Formula: Wt. 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. My bias towards the 10 x 3 method is based on science. So most of the time your training should consist of around 3-4 sets of 5-8 reps (after a couple of warm-up sets) per exercise. If you're unsure of. 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. Rest 2-3 minutes and do that about 5 times. The goal in fridays workout is to do a set of 3 on the clean, bench, and squat with a weight at least 2. It helps to think of things in terms of total volume. (Some people can handle 10X3). It can work for fat loss too. 3 sets of 10 reps of flat bench, 3 sets of 10 incline bench, 2 sets chest press and are we suppose to rest untill we can do a full 10 reps of each again? or just 1 minute each but each rep it goes down Like mayber first time its 10 reps, then second set 8 reps then third set, barely 6 reps is this better like this or rest untill you can do a full 10 reps?. Because there are two bench press days during the week, I would likely perform a regular grip bench press on one day, and then reverse grip bench presses on the other. We'll be here waiting for you when you're ready to get started. The last 2 weeks you switch to a 2 x 2 system (Phase 3: weeks 9 and 10). Generally German high volume training regimen is used by Olympic lifters, power lifters and bodybuilders to beat the plateaus and gain muscle mass. glutes, gluteus maximus. As the name indicates for each exercise we will do 10 sets of 10 reps. With deadlifts, for example, you may start with 45s and do 5 reps, then add 10 pounds for 4 reps, another 10 pounds for 3 reps, and so forth. Use 3 reps as your goal for Bench Press and Deadlifts, 3-4 reps for Squats and Bent Rows, and 5-6 reps for the others. 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. Use Grainger. View workout program from MATH BUA 343 at Castleton University. In the 1940s Dr DeLorme was working in the military with injured soldiers, whom he instructed to perform 7-to-10 sets with 10-to-12 reps per set. Aim to do three reps. You work with four different percentages during phase I, but you stay with one percentage for each training week. [/quote] I’ve seen that too. Warm up sets and intermediate can be 8 to 10 reps, but to get the muscle stimulating benefit of weight training, you must use lower reps to create enough of an overload. The 10 sets of 10 Reps program is a high-volume muscle building training program for gaining significant weight in a short time. 65% of this max yields a starting weight of 130 pounds, which we shall round up to 135 pounds for this example. Arnold Alois Schwarzenegger, born on July 30, 1947, is an Austrian-American former professional bodybuilder turned model, actor, producer, director, businessperson, and politician. 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. Rather than letting reps 60-100 dictate the load, we play with this rep scheme: 2-3-5-10. between sets. A 400-pound bencher has a far greater chance of doing 30 reps at 225 than a 300 bencher. 25 million over each of the last two seasons. 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. Your goal is to hit 100 reps broken down into 10 sets of 10. Incline Bench Press 2/16/2010 2. Tom Platz used 20 rep squats as a staple in his routine and had some of the biggest and strongest legs on the planet. Take about 85% of 1RM, perform one rep, rest 10-20 seconds, repeat for 3-6 reps. It is not expected that you can do 225lb of 6 reps, rest 1 minute, then do another for 6 reps. Tricep pushdowns, 3 sets 8-10 reps, Dips 1 set 8-10 reps, Preacher curls 2 sets 10-12 reps. Using workout sheets are imperative to following the program effectively. Three sets of three reps (3×3) won't add much mass, but 10 sets of three reps (10×3) definitely will. You can also use the above workout techniques with other chest exercises. Rest between sets and exercises has as large an impact on your fitness as the number of sets and reps do. The 300 crew would try to race each other, to see who could pump out the most reps. To use the bench press calculator, perform a set of bench presses, using a weight you can handle for several reps. There is no complex formula to determine how many sets and reps you should perform. " 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. This bench press pyramid calculator will help you focus your workouts and get the maximum benefits of pyramid training. Do each exercise 6 reps, then move to the next exercise. Lower the weight under control,. When you hear “low reps” it usually means 8 or less reps per set. * Select a weight that causes you to fail in the designated rep range. He said your Raw bench program looks good. 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. Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen. 2 days ago · RHP Craig Stammen: The 35-year-old posted a 3. The 6-Week Bench Press Power Boosting Workout Routine. After each 10 reps, pause for a second and breathe and start another 10 reps thinking to yourself that you are starting anew. Close Reverse Grip Pull-ups 3 sets of 12-15 reps Calves: Superset #1. You will need to start out warming up your chest, triceps and shoulders. The thing is, as mentioned by someone else, your muscles get used to a certain routine, they adapt, making them "break down" less than when you first started the exercise. 3 set of 10 reps. Rest 2-3 minutes and do that about 5 times. 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. Previously, I have been upping 5 lbs every 2 weeks or so. This will help increase strength by limiting reps during later sets and continually adding weight to each set. 5-5 kg) increase in load week to week. 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. I usually wait until I can comfortably do 3 sets of 10 reps before I up the weight. The same weight is used for each set and rest periods between sets are kept to a minimum. 3 sets 12 reps. The 6-Week Bench Press Power Boosting Workout Routine. Side Lying Internal Rotation. Forget any type of “bro science” that dominates most gyms. If you kicked ass and followed instructions, you'll have a heavier max. Instead of doing 4 sets of 7 or 5 sets of 6 or 6 sets of 5, You can load more weight on the bar at 10 sets of 3 instead of keeping the same weight on and do fewer sets and more reps. What that means is that you can do 6 sets of 2, 3 sets of 4, 4 sets of 3, etc, any set and rep range that keeps the total number of reps to 12, within that exercise. Straight Sets: 3×3, 3×5, 5×3, 4×4, 5×2. 10 knee bends. You’d then add a little weight, or sets, or reps through the next 3-5 weeks. An army surgeon named De Lorme presented some research data supporting the 3 sets of 10 reps protocol, and it became permanently etched into the collective subconscious of the fitness community. Grainger is your premier industrial supplies and equipment provider with over 1. I never have a rule on what I have to hit but I know what I'm going for every month. The 3 x 10 originated from a couple of studies published by Dr Thomas DeLorme. Do 10 reps on each side, and rest for 60 seconds. Were talking 1-5 reps on max effort, and 2-3 reps on dynamic. Can run a 50k cold. plateau load in accumulation phase, step load in intensification phase). Rest between sets will be 90 to 120 seconds; no longer or shorter. I usually wait until I can comfortably do 3 sets of 10 reps before I up the weight. Here is the plan we put together for our cycle of 10 sets of squats: Week 1 365 pounds for 5 reps for 10 sets Week 2 385 pounds for 4 reps for 10 sets Week 3 405 pounds for 3 reps for 10 sets Week 4 385 pounds for 5 reps for 10 sets Week 5 405 pounds for 4 reps for 10 sets Week 6 425 pounds for 3. Why 10 x 3 Is Best for Strength and Size. You would say you've completed "one set of 15 reps. If you can get all 10 sets of 10 reps, increase the weight by 5-10 pounds for your following workout. Be sure to use a spotter or perform your sets in a power rack with spotter bars in place. That election, at the time, set a record as the most expensive judicial election in the country. I read in this article (yes, I know this board looks down upon magazines) about a workout program consisting of 10 sets of 3 reps instead of the widely accepted 3 sets of 10 reps. Chad Waterbury, the guy who wrote the article, claims that it works better because not only do you still complete 30 total reps, but you lift them using heavier. It may have worked for awhile when you first started out, but at a some point you will see diminished results. Your goal is to add five pounds to your 20 rep max each training session. 1×10; 1×8; 3×5; 2×3; Complete this workout and work your way up slowly. I hope you had the chance to check it out. At 85%, the optimal number of reps is 12, with the rep range being 2-4 reps. for 5 sets of 6 reps. Close Reverse Grip Pull-ups 3 sets of 12-15 reps Calves: Superset #1. Either way, a strength training gym isn’t complete without an adjustable weight bench and a quality set of olympic free weights. Squats – 4 x 5-8 @ 75-80% 1RM. 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. It shows that going to failure on every set leads to drastically less reps on the last set vs. Also, doing 3 sets of 8-12 won't get you strong as quickly as using lower reps. Squat 6 10 Stiff Leg Deadlifts 4 10 Standing Calf Raise 8 15 - 20 Wednesday - Chest, Triceps, & Abs Exercise Sets Reps Chest Barbell Bench Press 4 8 Incline Dumbbell Bench Press 4 10 Decline Dumbbell Bench Press 3 8 Dumbbell Flys 4 12 Chest Dip 4 MAX (weighted) Triceps Close Grip Bench Press 5 5 Tricep Kickback 3 12 - 15 light One Arm Dumbbell. Weight Selection: Keep Weight the Same unless too light previously Training Program Designed by Dave Herber, NSCA CPT of www. Extend your legs out straight. Maintain contact between your lower back and the bench, and keep your feet flat on the floor. Standing Dumbbell Triceps Extensions. This is for certain. Perform accessory exercises for the glutes, hamstrings, erectors, traps, lats, and abs. I also advise to never push a set of failure. 15 reps of a bench press done with 15 sets is just not smart. That describes one set of 12 to 15 reps followed by two sets of 10 to 12 reps, and finally one set of 6 to 8 reps. 3- Hit every muscle from a variety of angles/exercises. The first set I did of this, when I hit 80 reps, I felt like I need a break but instead of setting the weight down, I locked out my knees and shook my quads out a bit and kept going. The remainder of the back routine consisted of front pulldowns – 3 x 8-10, two-arm lat stretch between sets; one arm dumbbell row – 3 x 8-10, two-arm lat stretch between sets. Do 3 sets of 10-20 reps of the following: 1️⃣ Between bench db squat 2️⃣ Deficit kettlebell stiff leg…”. (Some people can handle 10X3). So, on your bench press workout you might add on a few sets of submaximal 6-12 rep dumbell presses and a few sets of triceps and biceps. The 300 crew would try to race each other, to see who could pump out the most reps. THE "C" (PUMP) ROUTINE IS JUST A SHORTENED VERSION OF THE "B" ROUTINE! Use it if you dont want to hang around for 10 sets, simple as that. To generate a personalized bench press or squat pyramid chart, simply enter your 1RM (one rep max) in the box below. Bench press – see negative progression above Incline dumbbell press – 3 sets of 8 Dips – 3 sets of 8 Fly’s – 3 sets of 12. 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. A second benefit to the 10 x 3 method is the relatively large load that can be used during each set. " 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. Published on May 10, 2013. Adding size is challenging and will require time and consistency to see results. The 10 sets of 10 Reps program is a high-volume muscle building training program for gaining significant weight in a short time. One Arm Rows 3 sets of 10-12 reps. You'll probably get somewhere around 2-3 reps. Therefore, the higher the reps the less sets you need to perform. 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. If you fail to perform 3 sets x 10 reps, do not attempt set number 7. 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. Circuit through the following exercises for 3 sets with a 2 minute break between sets Exercise Reps Wei ht DB Bench 10 55-100 Front Squat 10 135-2001bs Upright Row 8 80-1001bs Toe-ups 20 Body Weight Tricep Pushdowns 10 DB RDL 10 40-601bs Alternate Hammer Rows 10 275-3151bs Landmine Rotations 8L,R 501bs. 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. However, there are still reasons to use other rep ranges. ️ Bench press-5 sets- 10,10,10,5,5. Shop Benchmade Knife Company for a wide selection of high performance Everyday Carry (EDC), Hunt, Rescue, Tactical, Outdoor, and Survival knives. 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. The 3x3 program allows you to focus on heavy weights and low reps. Step periodisation Step periodisation is similar to linear periodisation except there is a strategic deload every few weeks to try and maintain forward progress. Please consider supporting Candito Training by making a contribution on the paypal scroll down button (5, 10, 20, or more). The 300 crew would try to race each other, to see who could pump out the most reps. Then perform sets of one rep until you reach a weight that’s very near your max. The spacing of the hands shall not exceed 90 cm measured between the forefingers (for pull-ups) / little fingers (for chin-ups). Plant your feet firmly under your hips – this helps to lift your chest and lock your shoulders into position. I have found 3-6 reps to be ideal with this method, combined with 3-5 total sets. Read the scorecard for full event details. Previously, I have been upping 5 lbs every 2 weeks or so. This really is a protocol you could take into nearly any Body Part workout. 3 sets 12 reps. Then add weight gradually, performing sets of 3-5 reps until the load feels heavy. The 3×3 stands for 3 sets of 3 reps and you will be using some of the heaviest weight on these days. Then to get your breath back you rest for just a few seconds (10 seconds or so), then force 2 more reps. Ed does a couple of quick sets with a weight about 60. You may need to decrease the number of reps to 6-8 to be able to complete both sets. 3 x 12 reps. 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. The basis of the workout is to 10 sets of 10 reps. Step 1: You’ll want to create three categories for rep ranges. Are Rep Ranges Dead? No. Extend your legs out straight. Nutrition will play a huge part in this program. Obz-May 15th, 2013 at 10:46 am none Comment author #80114 on The Truth About Muscle Recovery Time – Short Version by LeanLifters Hi Sir Darrin I need your advice, what do you think of my new routine…. You'll use relatively higher loads for these reps and sets, plus take a longer rest between sets (about three to five minutes). I also like to use my dynamic effort upper days to train my overhead press immediately following my speed bench. They would take the set to failure, often using advanced training techniques such as the rest-pause method, drop sets or forced reps to go beyond normal muscle failure. Sets, Reps, and Rest When it comes to the total number of sets, reps, and duration of rest things become somewhat more vague. Kick off with the powerlifting staple itself. Little Johnny will do ten sets of three reps with 160 pounds. You should be lifting heavy enough that you can barely complete 8-10 reps and certainly not be able to do as many in the last set as you did in the first (unless you're specifically doing volume training which is typically closer to 10 sets). Therefore, with large-load, low-rep training, high levels of force can be generated and maintained, unlike higher rep training where force (i. The best thing to do is to re calculate about every 4 to 6 weeks. This is the biggest mistake you can make with pull ups. A 400-pound bencher has a far greater chance of doing 30 reps at 225 than a 300 bencher. Your last warm-up set is one rep of roughly 80% of your max effort weight. 45-60 seconds rest between sets. This goes back to point number one. Learning how to do the 5x5 workout is really pretty straightforward. Bench Press Sets. Explosive Up / Fast Down. To use the bench press calculator, perform a set of bench presses, using a weight you can handle for several reps. Heck, you're probably still wondering that now. Plant your feet firmly under your hips - this helps to lift your chest and lock your shoulders into position. Create a formula field for the total score: Create another formula field to calculate the lead’s total score (simply add the various factor scores). Five to eight sets of five reps for the squat and deadlift and six to eight sets of six reps for the bench press. The 5-4-3-2-1 Workout Method for Size and Strength December 8, 2015 August 22, 2013 by Nick Tumminello There are so many different exercises and methodologies out there for gaining size and strength that it can be tough to understand what to do with it all. Now, choose a LIGHT weight that allows you to perform these 3 sets. 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. The most commonly utilized straight sets are 3 sets of 5 reps or 5 sets of 5 reps, but keep in mind that 5 sets of 5 can be quite taxing if you bench press multiple times per week. A good weight set will help you get the most out of your strength training routine. Begin with an empty bar and complete 10 reps. 5 day split programs are incredibly popular, yet unfortunately due to work, family, financial, and personal commitments, not all people can follow these programs in. This bench press calculator can be used to estimate 1 rep max bench press or squat. For bench, deadlift and squat, drop the reps down to 3 reps per set and increase the intensity (i. Weight training 1 rep max calculator, As your strength increases and you can do more then 3 extra reps then is called for its time to recalculate your 1Rep Max. Each workout revolves around the big 4 lifts — the squat, the bench press, the deadlift, and the overhead press — and is composed of three types of exercises: A primary heavy compound lift (the Tier 1 lift) done for 5 sets of 3 reps; A secondary light compound lift (the Tier 2 lift) done for 3 sets of 10 reps. The first set I did of this, when I hit 80 reps, I felt like I need a break but instead of setting the weight down, I locked out my knees and shook my quads out a bit and kept going. Otherwise, you will be doing pointless presses against light bands. Choose one of the following exercises: Barbell bench press (max reps on 95lbs. Bentover Row - 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle. You can’t possibly remember all the exercises, reps, sets, intensity, tempo and rest intervals for every days workout on a 10-12 week program. You’d then add a little weight, or sets, or reps through the next 3-5 weeks. 5 sets of 8 reps, 10 sets of 2 reps, 20 sets of 1 rep, etc. 10 Sets x 3 Reps Example. The 5 sets should all be more weight than your 3 sets of 10, and will probably have more rest in between them. You'll be pleasantly surprised to see how your body reacts if you haven't tried this before. Cable Curl - 4 sets of 8-10 reps; Concentration Curl - 3 sets of 10 reps; Reverse Barbell Curl - 3 sets of 10 reps; Advanced Workout Routine For Men. With the bench press calculator, you can find your one rep max. This really is a protocol you could take into nearly any Body Part workout. 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. It adds up to 100 reps, with only five sets being that rep reducing tough set of ten. A proper RPT warm-up starts with a very light weight, often the bar, and tapers upwards in weight as the reps taper downwards. In general and this can vary (there are lots of opinions), a person should do 2 sets of 8-12 reps. Perform 3 sets of 15 reps. 45-60 seconds rest between sets. speed) greatly decreases as the end of the set approaches. If you fail to reach 8 reps for all 3 sets (maybe hitting 6 or 7 each), you should use a lighter weight. Many Nursery Toy Boxes Benches room furniture sets are available which include both the dining table and matching chairs, creating your selection simple. Bentover Row - 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle. Do not do the same weight for all sets of 5 and 3. Always start with a light weight to prevent injury. 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. Bench Schedule and Workout Plan, Weeks 1,2 (Hypertrophy) Day 1: Flat Power; Day 2: Rest/Active Recovery; Day 3: Accessory Exercises; Day 4: Rest/Active Recovery; Day 5: Hypertrophy; Day 6: Off; Day 7: Off. Perform 3 warm-up sets of no more than 3 reps, and then add 5% to 10% to the load you used in Week 1. Push back up. Keeping your elbows tucked to your sides, bend one elbow to curl the dumbbell up to your shoulder. Incline Bench Press 2/16/2010 2. Warm up thoroughly with some light stretching and jogging. You can still do several sets and get a pretty high volume of reps, but just no FAILURE reps. Whereas the isolation movements have shorter yet still adequate rest periods. 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. But instead of doing 10 to 12 sets for doubles, Louie Simmons found out that a max attempt on the bench press took about the same time as a triple when done on dynamic effort day. flat stomach workouts factsoftraining Weighted Twist Kneeling Cable Crunch Hanging Leg Raise 3 sets, 10 reps 3 sets 12 reps sets Bench Leg Pull-In Knee-up Dumbbell Side Bend Swiss Ball Crunch 3 sets 15 reps 3 sets 12 reps 3 sets 15 reps from Instagram tagged as Meme. Work up to comfortable sets of doubles, triples, 4's, or 5's. Spend a ton of time on assistance work. 4 Diane 21-15-9 reps of: Deadlifts, Handstand push-ups ♀ 155 lb. ultimate chest workout ofactsoftraining barbell bench press dumbbell flat bench press ncline dumbbell bench press 3 sets 10 reps 3 sets 8 reps 3 sets 8 reps 武鉽 节 Incline dumbbell flyes standing cable crossover standing cable chest press 3 sets 10 reps 3 sets 10 reps 3 sets 10 reps RT @facts0ftraining httpstcoPXhA9wSMYm Meme. It is also very often used for bench press. 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. Low Reps, Lots of Sets. A novice can't really grind out a limit squat, bench press, or press yet. However, drop sets allow you to do that and hit them stubborn fibres by providing them with added stress with a regular set!. So, if you're doing 15 sets per week of exercises focused on a particular muscle, that would mean getting 9-10 of those sets within your personal "hypertrophy range," along with 2-3 heavier, lower rep sets and 2-3 lighter, higher rep sets. For instance do several sets 10-15 sets of 5-10 pullups / dips and 10-20 pushups per set. You should aim to have one rep in the tank after each set, she says. The most commonly utilized straight sets are 3 sets of 5 reps or 5 sets of 5 reps, but keep in mind that 5 sets of 5 can be quite taxing if you bench press multiple times per week. 3 sets at 6-8 reps. NFL Up! ambassador Brett Fischer gives his secrets on how to master the 225 pound bench press drill featured at the NFL Scouting Combine every February. Mean changes (95% CI) were reported. 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. If number of sets is what matters, the 7×3 group should have had more hypertrophy, but they didn’t. For this routine, you will be squatting 3 times a week with one set of 20 repetitions each workout. Interesting aspect of the ramping of nervous system while accumulating fatique. 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. 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. It may have worked for awhile when you first started out, but at a some point you will see diminished results. Standing Dumbbell Triceps Extensions. The Mighty Bench Press Pyramid. just curious, because i read that if you do at least 12 reps it works 100 percent for muscle hypertrophy. com +1 828 464 8318. 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. With only 3 reps per set you'll need to lift heavier, but unlike mass phases, don't go all the way up to 80% of your 1 RM. Then, 21-15-9 reps of: Deadlifts 50-ft. You rest as needed, next set 8 reps. Leg Press 3 sets of 12-15 reps. Some people will also do a brief 5 minute-run. Warm up: Light cardio for 5 to 10 minutes Warm up: 2 light sets of pec deck or fly’s. He said your Raw bench program looks good. 10X3 calls for 10 sets of 3 reps and is a really underrated scheme for building muscle mass. So before you start figuring out how many reps and sets you need to do on your arms, you need to take into account the other compound exercises you’ll be doing first. Day 2: Pull. Let’s say I ate my Wheaties so I’m ready to train and I hit 13 reps, by consulting the adjustment chart, I would add 15lbs for my 4th set, so Set 4 would be 215lbs. Day5: - Chest & Triceps - 3 sets of incline bench, 2 sets of dips for triceps or arm extensions. When doing 3 sets with one rep in reserve, the number of stimulating reps is 3 x 4 = 12 reps, but by adding an extra set, we can more-or-less equate the number of stimulating reps (4 x 4 = 16 reps). Each subsequent week you add another 5 pounds to the bar, trying to complete the full 10 sets x 3 reps. 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. Advanced lifters might be able to do sets of 10-20 reps on big barbell lifts, but they have the foundation of strength and technique to do so safely. One easy way to do this is to start with 3 sets of 15 push ups. Gain Muscle with the 10 Sets of 10 Reps Training Routine by: Hugo Rivera - Posted in: Training and Workout Tips The 10 sets of 10 reps bodybuilding workout has been used in bodybuilding circles for years in order to break through plateaus and make weight gains in the form of lean muscle mass. This system seems fine to me. The number of sets and reps you should perform is not set in stone. A set is a series of reps, performed continuously, ending with a rest period. Perform 3 sets of 15 reps. 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. Leg Press 3 sets of 12-15 reps. Why the broad rep range? Because everyone reacts to training differently. This was used as an off-season workout to help Olympic Weightlifters gain lean body mass and shed excess bodyfat. Adjustable Weight benches are a vital piece of fitness equipment for working out as they give you an abundance of options for exercises (not just bench presses) to target all muscles across your entire body. Attach a weighted chain to one end of the bar and another on the opposite end of. 1-3) and less intensity (sets of 5-10 reps stopping shy of failure vs. Begin with an empty bar and complete 10 reps. Step 1: You’ll want to create three categories for rep ranges. Each workout revolves around the big 4 lifts — the squat, the bench press, the deadlift, and the overhead press — and is composed of three types of exercises: A primary heavy compound lift (the Tier 1 lift) done for 5 sets of 3 reps; A secondary light compound lift (the Tier 2 lift) done for 3 sets of 10 reps. If trying to gain strength and muscle, increase the number of sets to 3 , drop the number of reps to 6 to 10 and increase weight to "Heavy. 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. Rest periods are the key variable on the HIIT 100 sets - they get shorter every week. When doing 3 sets with one rep in reserve, the number of stimulating reps is 3 x 4 = 12 reps, but by adding an extra set, we can more-or-less equate the number of stimulating reps (4 x 4 = 16 reps). Guidelines for Sets and Reps. 3 sets of 10 reps of flat bench, 3 sets of 10 incline bench, 2 sets chest press and are we suppose to rest untill we can do a full 10 reps of each again? or just 1 minute each but each rep it goes down Like mayber first time its 10 reps, then second set 8 reps then third set, barely 6 reps is this better like this or rest untill you can do a full 10 reps?. That election, at the time, set a record as the most expensive judicial election in the country. Mark your calendar for Oct. Circuit through the following exercises for 3 sets with a 2 minute break between sets Exercise Reps Wei ht DB Bench 10 55-100 Front Squat 10 135-2001bs Upright Row 8 80-1001bs Toe-ups 20 Body Weight Tricep Pushdowns 10 DB RDL 10 40-601bs Alternate Hammer Rows 10 275-3151bs Landmine Rotations 8L,R 501bs. A "+" indicates that the last set is AMRAP - As Many Reps As Possible. Two sets would work for a while, but experience has shown that three sets works better, both because of the increased stimulus to drive adaptation, and because it gives you and your coach more time to correct form faults. By performing 4 sets of 12/10/8/6 you are lowering the intensity to make up for muscle exhaustion. The squat is trained differently than the deadlift, and the press and bench press are each trained differently. It can work for fat loss too. The duration of the slow return can be 6 to 10 seconds. 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. Perform the two exercises below as a pairing, resting 60 seconds in between. Do not do it all the. This rep scheme works best with barbell lifts like the Squat, Bench and Deadlift. When you hear "low reps" it usually means 8 or less reps per set. So I do 3 sets of 5 reps for 3 different exercises per muscle group. BENCH PRESS: 5 sets of 3 reps. Repeat the exercise for 10-15 reps at first and try to do 2 or 3 sets. Your Number: Take your first set of 5 and double it. Wide Grip Pull-up to Front 10 sets of 10 reps (1 minute of rest) Superset: Flat Bench Flyes 3 sets of 10-12 reps (no rest) Low Pulley Rows 3 sets of 10-12 reps (1 minute of rest) Leg Raise & Crunch Combination 10 sets of 10 reps (1 minute of rest) WORKOUT (C): SHOULDERS/BICEPS/TRICEPS. Weight training 1 rep max calculator, As your strength increases and you can do more then 3 extra reps then is called for its time to recalculate your 1Rep Max. Leg Extensions 3 sets of 10-12 reps.