[quote]dt79 wrote:
Btw what kind of athletic sports are you participating in? Even national youth rugby players i’ve trained with basically pyramided up their bench and squat to 2-4 reps and did hang cleans and push presses for 8-10 reps and bodybuilding stuff 3-4 times a week. [/quote]
I play lacrosse, do you think i could benefit from the 3-3-3-10-12-12?
Lacrosse is a lot like rugby as far as athletically, requires strength, agility, endurance, and of course thougness
[quote]jake_richardson wrote:
Wow, now that you put it like that it is FAR more complex then just reps and sets, therefore would the 3-3-3-10-12-12 be beneficial for generating strength and hypertrophy?[/quote]
How were you able to write that sentence without realizing its inherent irony?
If it is far more complex than just reps and sets, then there is no way to answer the follow up question.
Make a decision, execute it, and report back on your results.
[quote]jake_richardson wrote:
[quote]dt79 wrote:
Btw what kind of athletic sports are you participating in? Even national youth rugby players i’ve trained with basically pyramided up their bench and squat to 2-4 reps and did hang cleans and push presses for 8-10 reps and bodybuilding stuff 3-4 times a week. [/quote]
I play lacrosse, do you think i could benefit from the 3-3-3-10-12-12?
[/quote]
Yes.
You will also benefit from
12-10-8-6-4
5-5-5-5-5
6-6-6-6
8-6-4-2- dropset-12
3-3-3-3-3-3-3-3
10-10-10
4-4-4-4
5-4-3-2-1
5-3-1-5-3-1-5-3-1
7-5-3-7-5-3-7-5-3
8-8-8-8
3
2
1
5
6-4-2-20
15-12-10-8
3-3-3-3-3-3-3-3-3-3-3-3
Do you see where this is going?
[quote]jake_richardson wrote:
[quote]Mizery wrote:
[quote]jake_richardson wrote:
Interesting, do you know of any good articles that talk about different rep/set schemes? and what they do best? what are your thoughts on doing a 3-3-3-10-12-12[/quote]
Jake, set/rep schemes are just one factor you have to consider, there are other factors as well. I like TehPwnisher325’s post on his thread, I can’t ever say it any better:
"Honestly, I feel the notion of rep ranges has been a far greater detriment to training than benefit. Many seem to ignore that the intent of providing a rep range/effect explanation was more to explain about the impact of time under tension, which is really an entirely different animal for most.
3 reps is supposed to be in the power range of training. Well lets say I do 3 fast reps with 60% 1rm? Then yeah, I’m developing power. What about 90% of 1rm? Now it’s strength. What about if I did 10 sets of 3 with 75% and 1 minute of rests between sets? Now I’m developing hypertrophy. What about a weight circuit, where I do 3 reps of dips, 3 reps of chins, and 3 reps of kettlebell swings for 15 minutes? Now it’s endurance/conditioning.
Lets go back to that 3 reps with 90% set. Say I’m doing squats. On one set, I lockout each rep at the top and pause for a second before starting the next rep. On the second set, I don’t lockout at the top and immediately begin the next rep before coming completely to the top of the last one. Did both sets accomplish the same degree of strength/size development? They were both 90% of 1rm for 3 reps.
There are far more variables at play than rep range, and honestly, I think moving away from thinking in “rep ranges” and more in terms of how everything builds to the overall goal is a boon. I go by feel for the most part these days, and measure success as my outcome."
[/quote]
Wow, now that you put it like that it is FAR more complex then just reps and sets, therefore would the 3-3-3-10-12-12 be beneficial for generating strength and hypertrophy?[/quote]
…
You completely missed the point behind T3hpwnisher’s post.
To reiterate- Rep ranges are not as important as how you do the reps, how much you rest, how much weight you’re moving, and thousands of other things.
But for simplicity’s sake, just do everything around 3xY or 5xY for now.
Y can be whatever number you want. Just either do 5 or 3 sets of things for the main barbell lifts every time you go into the gym. Worked well for thousands of beginners and I’m sure it’ll work well for you too.
Keep reading training articles in your spare time and get more knowledge. That + just lifting constantly and listening to your body should be sufficient.