Progressive Overload 10 Sets

Training
1

So I’ve read many articles on here that reference 10 sets. Something about doing higher sets with lower reps appeals to me. I’ve seen articles that reference 10X1 @90%1RM and 10X3@85% and of course there is Jim’s 10X5 boring but strong protocol. But my question is about progressive overload. Below is a progression I was thinking of trying and I’d like to know some thoughts:

Week 1 - 10X1@90%
Week 2 - 10X2@90%
Week 3 - 10X3@90%
Week 4 - 10X4@90%
Week 5 - 10X5@90%
Week 6 - Deload

Add weight and start over.

Of course I know I have to run it to find out for sure but I was thinking of doing this for the big lifts. Just looking at the progression, does anyone think a 10 rep total increase on each of the big lifts is too aggressive of a jump? Also there is a huge incline in total volume over the course of the 5 weeks with a 40 rep total increase. I appreciate any thoughts.

2

It probably won’t work (10x5 @ 90% is pretty wild for a well-trained lifter) if you’re already pretty strong, but this could definitely work for a trainee who’s not particularly close to their potential

2 Likes
3
  1. if you can do more than 3 reps with your 90% its not your 90% anymore…
  2. if you can do 10x5 with it, its closer to like 75%
  3. unless a complete beginner no one can add 1 rep a week to the same weight for a single set…10 sets is ridiculous…
  4. progressive overload for non beginners is smth like 1 rep a month here and there in one if the sets maybe.
1 Like
4

also…

it is at 75%/80%/85% out of a 85-90% TM… Jim in later books likes the 85% or even less, which makes BBS to be 10x5 at the actual 60-65-70%…

When doing around 90% which is more than Jims suggested TM out of which we calculate the %, he never mentions anything more than working up to a single here and there, not every week of course.
In later books when he collects more experience, stuff thats at 90% is almost never done at all. Its all done at 85-90-95% OUT OF an 85% TM, lol.

5

If committed to the idea of ten sets, I would suggest ditching percentages.

You could try something like the following:

  1. 10x5 + 0kg
  2. 10x4 + 2.5kg
  3. 10x3 + 5kg
  4. 10x2 + 7.5kg
  5. 10x1 + 10kg
  6. Deload

Then repeat the cycle but start using the weight you used for the second week of the previous cycle:

  1. 10x5 + 2.5kg
  2. 10x4 + 5kg
  3. 10x3 + 7.5kg
  4. 10x2 + 10kg
  5. 10x1 + 12.5kg
  6. Deload

Based on training age you could adjust the length of the cycle (e.g. going from 10x5 to 10x3 will speed up rate at which you’re adding weight) or use smaller weight increments if available.

Be generous with rest periods and hit every rep with precision and intent.

6

Not as you’ve written, but you could something like @b0n says: essentially invert the rep scheme and add weight each week to progress.

Another method is step loading, as Pavel likes. While you couldn’t do what you’ve written because you’d go from doing 10 reps of a heavy weight in Week 1 to 50 reps of the same weight a few weeks later (no way to adapt that fast), you could do it much slower.

10x1 week 1
9x1 + 1x2 week 2
8x1 + 2x2 week 3…
Eventually getting to 10x2. Then add a third rep to one of the sets and continue…
Maybe not as slow as I’ve written, but you can’t bump up the number of reps across all sets from week to week when working at 90%.

7

Hey I appreciate both points. To be clear on the 90% idea, I meant use the same weight for the whole cycle at an estimated 90% of either you 1RM or a training max and then increasing the max and starting over at the new 90%. That being said, I was still hesitant on the quick increase so I sincerely appreciate the insight. I’m not hard press on doing 10 sets either, I just like the idea of it keeping the reps a little lower and getting my volume through number of sets. Thanks again!