Re: Number of sets?

"Steve Freides" <steve@xxxxxxxx> writes:

"Jason Earl" <jearl@xxxxxxxxxxxxxxxxx> wrote in message
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"Steve Freides" <steve@xxxxxxxx> writes:

"Len" <Len@xxxxxxxxxxx> wrote in message
news:9fydnagWHM-XLgjUnZ2dnUVZ8q7inZ2d@xxxxxxxxx
Hi,

Which is likely to be more productive in terms of strength
and
hypertrophy. A/ 8 Sets of 3 reps with a heavier weight or B/3 Sets
of
8 reps with a lighter weight?

Thanks for any advice comments.

This one is pretty simple, and I agree with Jason but would like to
make one additional point. The rest period between sets is a very
important variable in comparing these two workouts, especially the
rest period with the 8 set approach since there will be more rest
periods.

If you take long rests between your 8 sets of 3, your focus is
strength, but if you take short rests, the effect will be much like 3
sets of 8 except that the weight might be a little bit heavier and
you
might have better concentration and therefore better form. You can
also land in any spot in the middle with predictable results.

You can also tweak any number of other variables, e.g., you could
make
8 sets x 3 reps your heavy day in a light/medium/heavy weekly
schedule
and to 3 set on light day and 5 sets on medium day, all using the
same
weight. You could also stick with 8 x 3 but vary the weight to get
light/medium/heavy days.

Another progression could be 8 sets of 3 with 3 minute rest periods
between sets and then gradually reducing the rest periods without
increasing the weight.

Another progression could be moving from 3 sets of 8 to 8 sets of 3
or
vice versa throughout the course of a few weeks, then starting over
with a heavier weight.

There are a lot of ways in which this can work.

Depending on the exercise you can also progress by starting from a
deficit, or using a different grip. For example, instead of
deadlifting
more weight you can try deadlifting the same weight with a snatch grip
or from a raised platform. There are other exercises where you can
progress by changing the what you lift. Lifting a 200 pound barbell
over your head is easier than lifting 190 pounds of little brother
(that'll teach him).

Whatever you do, write it down, and make sure you are making progress.
You should also look around for people that can help push you. As an
example, I was more than happy with my progress in the deadlift until
Steve mentioned how much he can deadlift. Despite the fact that I
weigh
a third more than he does and he is more than ten years my senior he
used to be able to deadlift more than me.

Thanks to that stimulus I now deadlift more than he does[1], but
unless you
have people to measure yourself against it is easy to become
complacent.
I was happy with my progress before I read Steve's posts, afterwards I
knew I could do better.

Jason

Footnotes:
[1] For the record, Steve's lift was a competition lift, while I have
never competed. I am not naive enough to think that lifts done in my
home gym compare against lifts done in front of judges.

I'm no great competitor, e.g., my 1RM deadlift is 365, and I pulled a
fairly easy 335 the other day. I think a competition is perhaps worth
10-20 lbs. on my deadlift and not more than that. I am making good DL
progress, though, mostly by training around it and DL'ing less often.
My main training is swinging a heavy kettlebell - swinging 32 kg,
which is close to half my bodyweight, seems to give most of what you
need in a DL a fine workout - grip, hamstrings, back.

I've actually been deadlifting three times a week again. It's been
working well for me. It doesn't take long and I seem to respond well.
Right now I am primarily concentrating on getting in better shape. I
even got a used treadmill and fixed it so it works. The idea that my
deadlift is going up while concentrating primarily on running has been
quite gratifying.

I'm hoping for a good day at the April TSC this year and would love to
set a new lifetime best - we'll see how it goes.

Good luck. I am going to compete in one of these eventually. I am not
going to be light enough by April to have a prayer in the pullup part of
the competition though.

Well, gotta run (literally).

Jason
.

Relevant Pages

  • Re: Number of sets?
    ... A/ 8 Sets of 3 reps with a heavier weight or B/3 Sets ... The rest period between sets is a very ... progress by changing the what you lift. ... Steve mentioned how much he can deadlift. ...
    (misc.fitness.weights)
  • Re: Number of sets?
    ... reps with a lighter weight? ... The rest period between sets is a very ... progress by changing the what you lift. ... Steve mentioned how much he can deadlift. ...
    (misc.fitness.weights)
  • Re: Number of sets?
    ... reps with a lighter weight? ... The rest period between sets is a very ... progress by changing the what you lift. ... Steve mentioned how much he can deadlift. ...
    (misc.fitness.weights)
  • Re: Number of sets?
    ... The rest period between sets is a very ... sets of 8 except that the weight might be a little bit heavier and you ... progress by changing the what you lift. ... Steve mentioned how much he can deadlift. ...
    (misc.fitness.weights)
  • Re: Number of sets?
    ... reps with a lighter weight? ... The rest period between sets is a very ... progress by changing the what you lift. ... Steve mentioned how much he can deadlift. ...
    (misc.fitness.weights)