8x3?

**T-Man** · 01-27-2005, 04:38 AM

Due to my back injury, bench press is one of the few excercises that my doctor is allowing me to do. My question is would it be alright if I did 8x3 for bench press three times per week or would this be overtraining?

**silencer** · 01-27-2005, 05:11 AM

overtraining.

**LAM** · 01-27-2005, 08:10 AM

24 sets for chest per week ?

**rangers97** · 01-27-2005, 08:10 AM

funny this is here, since I was actually going to post a question about a 10 sets of 3 routine I read about somewhere on the web. Now I wouldn't be doing the 10 sets of 3 three times a week like the original poster asked, which I too believe would lead to overtraining of the chest, but I was thinking about structuring the routine around a chad waterbury program called "anti-bodybuilding hypertrophy" or something like that. He uses days of 10x3 with about 80% 1RM and then days of 5x10 with 60% 1RM with different exercises, but you wind up working each bodypart twice per week.

Now if I am lifting with 80% of my 1RM and not training to failure by using 3 reps, I don't see the point in doing the 5x10 with less weight. Is there a point to that? We are told to lift as heavy as we can to see growth, so why then would you drop the weight so much? For example, his program puts squats on the 5x10 day with 60% the 1st week, then 65% and 70% for the next to weeks. I am NOT a big squatter, I can do about 235 for six reps, so if I were to use 60% of my 1RM, I would be squatting like 170ish lbs...what would be the point of that?
However, I can see doing the 10 sets of 3 with like 225 pounds would be more beneficial since it is a heavier weight. Is that correct?

Is it a wise choice to base a workout on 10x3?

**LAM** · 01-27-2005, 08:14 AM

at 60% of your 1RM you won't be causing any micro trauma to skeletal muscle, so those days are basically active-recovery training sessions

**rangers97** · 01-27-2005, 08:18 AM

makes sense, but after doing a chest/back 10x3 and bi/tri 5x3 day I can say that while my chest felt a little soreness, I was very fresh the next day and able to complete another day of the routine in total. Since there is no failure in this routine, is it necessary to have an active rest day or two in there? Why not just use the 10x3 on all exercies, and alternate workout days with rest days, so you always have a day off in between workouts? Does that sound doable?

**CowPimp** · 01-27-2005, 08:20 AM

I just read an interesting article on 10x3 the other day. Check it out:

http://www.t-nation.com/readTopic.do...itan?id=547470

**Musclebeach** · 01-27-2005, 10:29 AM

I used to do 8x3 on bench press three times a week, before I got on the bench program I have now. And in my opinion it worked very well. Also I definetly dont believe that is overtraining (that is my opinion), I do about 50+ sets for chest per week and I bench 325 after about 4 years of training at a height of 6'2.5" (that equals long arms if you are wondering why I mentioned my height).

-Jeff.

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