macknumber9
Level 1 Valued Member
Ok so 5, 3, 2 is great and all but what if one wants to really maximize their low end power and have it carry over to their 5 rep max...I believe 5 reps is a combination of strength and size. The more reps one does in a set the more they are working the muscle itself...fatiguing the muscle. I would say this is inversely correlated. e.g 2 reps works more muscle and less nervous system than 1 rep...3 reps more than 2 etc etc etc...
So if I were to alter the rep scheme do you think it could be advantageous or is there some sort of physiological benefit to doing the 10 reps in just 3 sets. I was thinking of either doing 10x1 or 3x3 + 1x1...or simply 5x2...The difference in 10 sets of 1 or 1 set of 10 is obviously fatigue and nervous system vs muscular activation...obviously it's easier to do 10 sets of 1 than 1 set of 10 and more weight can be used. So this has me curious. If I were to do 1 set of 10 fatigue would set in because of lack of rest and the muscles would be worked more and different energy system would come in to play....If I were to do 10 sets of 1 with 5 minutes rest I obviously would be able to handle more weight...I'm not saying I'm planning on doing 10 sets of 1 but can somebody explain the benefits of each and why I can't tinker with things and go for maybe 3x3 + 1x1...
The only difference would be fatigue. I would be better managing fatigue but working the muscles less. I wouldn't add any size at all because the muscles just aren't getting fatigued and there's no reason for them to get really any bigger but they would be able to fire better I would strongly assume due to the fact that I can handle more weight this way and work the nervous system harder. Can training like this be beneficial. Keep all the rules the same...5 minutes rest periods, linear progression (or any of the other progression models), 5 days a week. Has anyone tried something like this? I think this would be good to go to after a while of 5/3/2....periodize into lower rep training like this and then fall back to the good ole 5/3/2 model...
So if I were to alter the rep scheme do you think it could be advantageous or is there some sort of physiological benefit to doing the 10 reps in just 3 sets. I was thinking of either doing 10x1 or 3x3 + 1x1...or simply 5x2...The difference in 10 sets of 1 or 1 set of 10 is obviously fatigue and nervous system vs muscular activation...obviously it's easier to do 10 sets of 1 than 1 set of 10 and more weight can be used. So this has me curious. If I were to do 1 set of 10 fatigue would set in because of lack of rest and the muscles would be worked more and different energy system would come in to play....If I were to do 10 sets of 1 with 5 minutes rest I obviously would be able to handle more weight...I'm not saying I'm planning on doing 10 sets of 1 but can somebody explain the benefits of each and why I can't tinker with things and go for maybe 3x3 + 1x1...
The only difference would be fatigue. I would be better managing fatigue but working the muscles less. I wouldn't add any size at all because the muscles just aren't getting fatigued and there's no reason for them to get really any bigger but they would be able to fire better I would strongly assume due to the fact that I can handle more weight this way and work the nervous system harder. Can training like this be beneficial. Keep all the rules the same...5 minutes rest periods, linear progression (or any of the other progression models), 5 days a week. Has anyone tried something like this? I think this would be good to go to after a while of 5/3/2....periodize into lower rep training like this and then fall back to the good ole 5/3/2 model...