What intensity % should I use for 8x3?

[davidjr74]

All in the title, Is 88% too much?

 

[theleip]

maybe this will help you out...

http://training.fitness.com/article...-no-gain-lifting-intensity-article-21237.html

 

[davidjr74]

I mean like in general. Like
4x6= 80% of max
3x10= 70% of max
5x5= 85 % of max or something like that.

 

[theleip]

These are numbers based on reaching failure, if not training to failure then there are slight changes.

60% - 17 reps
65% - 14 reps
70% - 12 reps
75% - 10 reps
80% - 8 reps
85% - 6 reps
90% - 5 reps
95% - 3 reps
100% - 1 rep

 

[davidjr74]

Thanks, I think I will use 90%. Since i'm doing 8 sets don't want to be wore out.

 

[badgerbacon]

personally i wouldn't use 3 reps.....you're not going to make a gain of any kind unless you're training insanly heavy

 

[theleip]

training at 90% isn't heavy enough for you?

 

[Karky]

you got 8x3 from waterbury correct? then use 85% of you're 1rm and short rest intervals between sets, like 70 sec. Its not suppose to kill you. i did 10x3 with 85% of my 1rm, no problem, but you get gains. but dont do 8x3 for all days as its alot of sets and you would end up fatiguing you're self, either one of you're training days (if you do fullbody) or do them for chest one day, back one day and legs one day (just an example)

I had great gains from this method.

 

[davidjr74]

I"m not using 8x3 for each workout, I switch from 8x3 to 4x6 to 3x12 3 times a week. I think I will use 85% of my max (130) for the bench on the 8x3 because 140 (90% of max) seems like a little too much. I'm using a chad waterbury program where i increase by volume for 6 weeks and then a unloading week. Each week I am suppose to beat my previous volume. I can progress by sets, reps, or intensity.