First post here, so hello guys. Would really appreciate some input on this as it’s been on my mind recently.
A lot of people use straight sets (lifting the same amount of weight for the same amount of reps for a specific number of sets, i.e. 3x10 etc), so what would you say are the benefits of them compared to other set types such as pyramids, reverse pyramids, etc?
I know that straight sets can allow for a lot of volume to be accumulated throughout the workout, but whislt that can be a positive I can also see a negative to straight sets… The fact that you’re lifting weights that are sub optimal and not your true “max”.
Let’s say for example that you’re aiming for 3x10 and manage to get 10 reps in your first set. Now unless you were lifting an amount that was sub maximal, you will never really be able to get 10 reps in the 2nd and 3rd sets due to fatigue. You’ll also be stopping well short of failure in order to prevent yourself being fatigued for the following sets. Therefore it seems that with straight sets you’re almost forced to use a weight that’s lower than your true max, just for the sake of being able to get the same amount of reps in your 2nd and 3rd sets.
Whilst on paper this seems like it’d be a real negative of working with straight sets (as you’re purposely lifting sub maximal weights), there MUST be a positive that outweighs this negative if straight sets are so popular, yet I’ve never really thought about it until now.
So in your opinions, what would you say makes straight sets so good for hypertrophy if you’re never gonna be lifting the amount that you could if you were to go all out?
My two cents: Straight sets let you accumulate a good amount of volume and so they are a straightforward way to use a decent amount of volume to drive hypertrophy.
Using real-life example: Prior to my best efforts to lose all muscle and strength, I could bench 315 for a hard 12 reps. Failure was maybe one or two reps away. Once I did that set, I was done benching for the day and it usually cut into my next bench session two days later. If I cut my set at 8 reps, I would be able to perform that set two more times. With three sets of 8, I was doing a total of 24 reps with 315 instead of 12. That’s twice the amount of work and it hardly had the same impact on the nervous system, so I was ready to bench again in two or three days.
Have never been a fan of straight sets. Instead, rec warming up, doing a few progressively heavier feeler sets, then doing your first working set with the heaviest weight you can use and still hit your (predetermined) rep goal. On subsequent sets, lower the weight as needed to stay within the rep range.
OP conflates sets with differing rep ranges with training to failure or near failure, which isn’t the case. One of my favorite workouts is 5,4,3,2,1. It’s not straight sets, but at no point do I take those to failure. I think his real question is why train with sub maximal weights? Firas makes a good point for it here:
Isn’t any weight that’s lower than your max, submaximal? And your max you could only lift once so therefore, a set of ten with any weight will always be using a submaximal weight.
A weight that is challenging to lift 10 times! You’re being difficult on purpose.
Growing up, the hood told me you always do 3 sets of 10. Never stray from that. I’m guessing that is still what is being taught. Oh, and you only do bench and curls.
I like to build up to my working set and then go for my sets and reps. Nothing counts but my working sets.
He also said earlier in that interview that he doesn’t like to lift and would rather spend that time doing skills training. Maybe not the best dude to listen to about weight training.
Well, since I didn’t pose my original question to you, it is you who has been engaging me. The op mentioned 10 reps and using sub-maximal weight vs, I assume, maximal weight. Any weight you can lift 10 times will be a submaximal weight.
Firas is a strength and conditioning coach in MMA. His most notable client is GSP.
He get’s paid to make the world’s top athletes stronger and more conditioned. Football teams use Westside, does that mean it’s no longer applicable?
What does his personal preferences matter? He has certainly made a lot of people strong and got them in very good shape. Listen to his discussion of pull-ups. It is extremely applicable and essentially the same training method that allows the rest of the world to dominate the US in strength sports.
- dude! One could also argue that Donald Trump was fighting a secret war against child molesters!