8x3

[THBench]

is 8 x 3 really a good set/rep scheme for gaingin strength AND hypertrophy?

 

[R.Lewis]

it will not do much for hypertrophy, but its great for strength.

for strength, swap weekly bettween
8x3
5x5
4x10

and for hypertrophy
5x5
4x10
3x15

 

[evolution]

Check out some of Chad Waterbury's programs. He integrates the 10X3, 3X15, 4X10, etc...changing stuff all the time.

8X3 could get you some hypertrophy if calories were factored in. 8X3 is fantastic for strength...throw in some db pressing in the 10-15 rep range.

 

[ShaftedTwice]

and for hypertrophy
5x5
4x10
3x15

Great setup Russ, its a good mix of size and strength, with more on the side of hypertrophy.