10 sets of 3????!?!?

[Lugar]

why would the 10 sets of 3 be used for fat loss?  Why not mass or strength?

My buddy has a routine using 80% of his max for 10 sets of 3, deads, decline bench, push press, squat and I think barbell curl.......he says it builds mass increasing the weight 5lbs each week.....does this seem right?

[thewickedtruth]

why would the 10 sets of 3 be used for fat loss?  Why not mass or strength?

My buddy has a routine using 80% of his max for 10 sets of 3, deads, decline bench, push press, squat and I think barbell curl.......he says it builds mass increasing the weight 5lbs each week.....does this seem right?

good luck with your new routine!

[Lugar]

no chance.........I just went to train arms and my buddy was there "come try this"  Lemme tell you, I won't do it again (unless he's there and insists) but it's not for the faint of heart.......maybe I am spinning my wheels at the 6-10 range........who knows.

[mavsluva]

Lugar,

Building mass/strength requires one to challenge each muscle group with each training session.  You will never know if you're stronger over a period of time unless you stick to your game plan.  Mass is about appearance, where strength is about numbers.  You don't wear your bench press figure on your shirt, so why sweat those numbers.

Also, building mass is not always about weight, sets, and repetitions.  Building mass is a regimen that includes training, diet and rest.  You can't just do one of those three and expect greatness at the end of the day. 

Keep at it.

[The Squadfather]

he's probably using the Louie Simmons Westside Barbell speed type workout where you do 8-10 sets of 3 with 65-70 percent of your max with 30 seconds rest between sets, great for GH release.

[Lugar]

thats what it was.........it was actually pretty intense and as the sets went up, so did our rest time.....I bet no more than 90 seconds though........we did a ton of shit.......

mav you are right, but I also enjoy having "fun" in the gym..............I like to switch it up and if someone says come train with me today, ill do it.....anyways, here's what we did....

    DEADS      DBELL ROWS      SQUAT      DECLINE BENCH      PUSH PRESS   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   

[The Squadfather]

thats what it was.........it was actually pretty intense and as the sets went up, so did our rest time.....I bet no more than 90 seconds though........we did a ton of shit.......

mav you are right, but I also enjoy having "fun" in the gym..............I like to switch it up and if someone says come train with me today, ill do it.....anyways, here's what we did....

    DEADS      DBELL ROWS      SQUAT      DECLINE BENCH      PUSH PRESS   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   
245X3      80x3      135X3      165X3      85X3   

it's actually a very good workout, i remember doing it for squats a few years ago and not even walking away from the bar i'd just set it down wait 25-30 and unrack it again and do my set only had to use 295-315 and it pumped the living shit out of my legs.

[nodeal]

this sounds interesting i should try it

[Lugar]

iT WAS PRETTY INSANE.........can you gain mass from this type of routine or is it just strength...I always thought under 6 was strength only......what would you do on day #2 though?   Thats the problem......you could do those exercises 2x a week max....what about the other days?  Maybe arms today?  Chest?

[The Squadfather]

iT WAS PRETTY INSANE.........can you gain mass from this type of routine or is it just strength...I always thought under 6 was strength only......what would you do on day #2 though?   Thats the problem......you could do those exercises 2x a week max....what about the other days?  Maybe arms today?  Chest?

of course you can build mass like that, think about it like this, it's really like a very long rest pause set of 25 reps or so, plus it's a proven GH and Testosterone release type of training.

[Petrucci]

iT WAS PRETTY INSANE.........can you gain mass from this type of routine or is it just strength...I always thought under 6 was strength only......what would you do on day #2 though?   Thats the problem......you could do those exercises 2x a week max....what about the other days?  Maybe arms today?  Chest?

imho, i think it would be more for strenght BUT with strenght it comes more weight, and with more weight and intensity it comes more mass