5x5 OR 10x3

Gumbo

hi, just started a weights programe (to some of you its probably a warm up ha ha), but the instructor has told me to do 3 sets of 10 reps.

but my question is, would doing 5x5 be more of a benefit?

this is the programe :

5 mins warm up on the treadmill.

chest press 25kg X 10
bent over pully 15kg X 10
press up X 10


then

lats (DB pullover) 12.5kg X 10
shoulder press 7.5kg X 10
lat raise 3kg X 10
DB squat 20kg X 10


my main goal is to lose body fat, tone up and hopefully look good

WolfForager

Well it depends. Are you trying to put on muscle or are you trying to tone up? The number of sets/reps you do pretty much determines that. The 3x10 is good for "bulking" up as it were and the 5x5 is good for toning up/building up strenght without putting on too much weight.

I myself do 2x10 or 2x12 whenever the fancy takes me :P

BossArky

3x10 will get you used to the various exercises at a nice easy weight.

Soon enough (a few weeks?) you will be able to increase the weight on the 3x10, before increasing more and perhaps getting down to a 3x8. I wouldn't go for 5x5 just now.

Learn, enjoy and have lots of newbie DOMS Good luck!

Gumbo

thanks guys, thats why im asking, i didnt wana rush in and start changing things and getting in over my head.

i will stick with the 10x3 program and hopefully start building on that.
started it last week, doe the program on wednessday evening and friday afternoon.

i was so stiff and if im honest it was really really tough to finish the set, but im looking forward to tomorrow night to see how i get on.

how often should i look at increasing the weight?
should i be going at it for a few weeks at the current level or increase it slightly every week, 2 weeks etc etc?

WolfForager

kceire wrote: »

how often should i look at increasing the weight?
should i be going at it for a few weeks at the current level or increase it slightly every week, 2 weeks etc etc?

You'll know yourself, the reps will get easier. The last rep of set 3 should be VERY hard to lift almost/if not bordering on failure. You'll notice over time that you can finish all 3 sets easily, then you know you should up the weight.

How much to add on really depends on the muscle you're working. Say Bench Press, whenever i go up in weight on that i go up by 5kg, however on biceps i'll only go up by 1kg (Bicep Curl).

Gumbo

WolfForager wrote: »

You'll know yourself, the reps will get easier. The last rep of set 3 should be VERY hard to lift almost/if not bordering on failure. You'll notice over time that you can finish all 3 sets easily, then you know you should up the weight.

How much to add on really depends on the muscle you're working. Say Bench Press, whenever i go up in weight on that i go up by 5kg, however on biceps i'll only go up by 1kg (Bicep Curl).

thanks,

looking forward to tomorrow now, see how i get on.

kevpants

What about your legs?

Colm_OReilly

Indeed, where are the squats, deads, presses.

Seems like a terribly constructed routine imo.

Gumbo

kevpants wrote: »

What about your legs?

i was thinking about this myself as i play alot of football, so wanted to build my legs too.

i have only done the above set twice, but in the second workout i added the DB squat (is that the proper name?) using 2 x10kg DB's. 10X3 too.

basically this : http://www.youtube.com/watch?v=tLo0HD-zGmo without the overhead press.

kevpants

I'm gonna go out on a limb here an say your gym instructor is an idiot. This may seem like a generalization but it's like saying Lindsay Lohan is a attention seeking media whore who should die of syphilis. I've never met her but I can presume this to be the case going on what I know in general.

Anyway.

I'd advise you to concentrate on the three compound lifts. The Squat, the Benchpress and the Deadlift. Look here to learn how to do them correctly.

Look here for instructions on how to do them.

You would not go far wrong as a beginner who wants to get stronger for his sport than by following the program mentioned in the above website. This is presuming you want to lift weights to be able to hold off defenders rather than make them think you look haawwt.

Gumbo

kevpants wrote: »

I'm gonna go out on a limb here an say your gym instructor is an idiot. This may seem like a generalization but it's like saying Lindsay Lohan is a attention seeking media whore who should die of syphilis. I've never met her but I can presume this to be the case going on what I know in general.

Anyway.

I'd advise you to concentrate on the three compound lifts. The Squat, the Benchpress and the Deadlift. Look here to learn how to do them correctly.

Look here for instructions on how to do them.

You would not go far wrong as a beginner who wants to get stronger for his sport than by following the program mentioned in the above website. This is presuming you want to lift weights to be able to hold off defenders rather than make them think you look haawwt.

thanks kev, i will have a look through that site now.

i am a defender, so i wana hold back the fancy strikers LOL

Which programme would you recommend out of the different ones?
im fairly fit but i would be a complete beginner when it comes to weights.

Colm_OReilly

I'm with you Kev, apart from the Lindsay Lohan thing - but I've got a weakness for the gingers out there.

Best to start with the original Starting Strength Novice Program.