A common question in strength training circles is: Which is better, three sets of ten reps, or ten sets of three reps with the same weight? If you are focusing on pure strength training, I would go with 10 x 3 (ten sets of 3 reps). However, if I had a choice to use both strategies, I would use them both. Three sets of ten reps is going to stimulate more lactic acid and may trigger more growth hormone and muscle growth in some lifters. On the other hand, if you use the same weight for ten sets of three reps, you will be able to reduce fatigue within each set. This will enable you to perform each rep with a greater measure of force and power, which is good for strength development.
3 x 10 or 10 x 3?
To explain this in greater detail, let’s assume that Jim can use 200 hundred pounds in the bench press for three sets of ten reps. He could also choose to do ten sets of three reps with 200 pounds. Whether Jim does three sets of ten reps or ten sets of three reps, he will be doing a total of thirty reps in both cases. Common logic would tell you that doing ten reps in a row with 200 pounds would be harder than doing three reps in a row with 200 pounds. This being the case, Jim could start a workout cycle by doing ten sets of three reps and increase the intensity of his workouts by changing the amount of reps per set he does in order to reach a total of 30 reps. For example, Jim could increase the amount of intensity for each set by using the following training cycle consisting of 30 rep workouts:
30 Rep Training Cycle: Increasing in Reps per Set
Workout 1: 10 x 3 with 200 pounds
Workout 2: 6 x 5 with 200 pounds
Workout 3: 5 x 6 with 200 pounds
Workout 4: 3 x 10 with 200 pounds
Jim could also reverse the cycle by doing the workouts in the opposite order that is listed. In other words, he could start with three sets of ten reps and move towards ten sets of three reps as shown in the following example:
30 Rep Training Cycle: Decreasing in Reps per Set
Workout 1: 3 x 10 with 200 pounds
Workout 2: 5 x 6 with 200 pounds
Workout 3: 6 x 5 with 200 pounds
Workout 4: 10 x 3 with 200 pounds
The first cycle starts with low reps per set and transitions to more and more reps from one workout to the next. This means that Jim is starting by emphasizing power and transitions to emphasize more hypertrophy at the end of the cycle.
The second cycle starts with more reps per set and transitions to less and less reps per set. I actually like this cycle better for strength development as it emphasizes hypertrophy first, followed by strength and power as the cycle progresses.
Variations in Rest Between Sets
There are many variations and progressions that can be used with the same two cycles listed in order to emphasize different energy systems within your muscles. For example, instead of doing each workout just once, you could do each workout three times during the week and slightly alter the rest times between sets in each workout. One option for doing this would be to start out the first week with ten sets of three reps and do it for three workouts. For the first workout, you could rest two minutes between sets. For the second workout, you could rest 90 seconds between sets, followed by a third workout with 45 seconds of rest between sets. The same changes in rest between sets could be done with the six sets of five reps and five sets of six reps. However, you may have to adjust the rest times slightly and make them longer when doing less sets and more reps per set.
Training Blocks
The strategy of doing the same number of overall reps for an exercise, but breaking the total reps into more and more sets with fewer reps could be used for a series of different weights to form training blocks. An example of this is shown below with four different weights to form four training blocks. Each training block would be done for six workouts over the course of two weeks. Of course the number of workouts per week can be adjusted according to your own recovery rate. The four blocks are shown below:
Block 1: Workouts with 36 total Rep (Use 65% -70% of your single rep max)
Workout 1: 3 sets x 12 reps
Workout 2: 4 sets x 9 reps
Workout 3: 6 sets x 6 reps
Workout 4: 6 sets x 6 reps
Workout 5: 9 sets x 4 reps
Workout 6: 12 sets x 3 reps
Block 2: Workouts with 30 total Reps (Use 70%-75% of your single rep max)
Workout 1: 3 sets x 10 reps
Workout 2: 3 sets x 10 reps
Workout 3: 5 sets x 6 reps
Workout 4: 6 sets x 6 reps
Workout 5: 10 sets x 3 reps
Workout 6: 10 sets x 3 reps
Block 3: Workouts with 24 total Reps (use about 75%-80% of your single rep max)
Workout 1: 3 sets x 8 reps
Workout 2: 3 sets x 8 reps
Workout 3: 4 sets x 6 reps
Workout 4: 6 sets x 4 reps
Workout 5: 8 sets x 3 reps
Workout 6: 8 sets x 3 reps
Block 4: Workouts with 18 reps (Use 80%-85% of your single rep max)
Workout 1: 3 sets x 6 reps
Workout 2: 3 sets x 6 reps
Workout 3: 6 sets x 3 reps
Workout 4: 6 sets x 3 reps
Workout 5: 9 sets x 2 reps
Workout 6: 9 sets x 2 reps
As I said earlier, you can do the workouts in a given cycle or block in the opposite order if you prefer to do so. If you did them in the opposite order, you would start with more sets and less reps per set, and work your way up to more reps and less sets. Both methods have their own benefits and you could use them according to your own goals.
One of the keys to this type of training is to zero in on an optimum total workload (also referred to as training volume) that works best for you with a given weight. A percentage of weight in relationship to your single rep max is listed at the start of each block. These percentages should put you in the right ballpark in terms the amount of sets and reps listed for each block. Once you find the right total workload for the amount of weight you are using, you can redistribute the same total of reps across varying amounts of sets and reps. In doing so, you will stress the creatine phosphate more when doing low reps, and the lactate system more when doing higher reps. Of course the method presented in this article should be used whenever you see fit and should be adapted according to your own goals and preferences. If you want to know what others think about 10 sets of 3 reps vs. 3 sets of 10 reps, you can check out the following videos. Best of training to you.