Various Approaches to Multi-Set Training

[Guest guest]

I am wondering what some member's thoughts are regarding different

approaches to multi-set training. Specifically, guidelines for

intensity when dealing with multiple sets of the same exercise.

For example, when performing 4x10 (4 sets of 10 reps) in the bench

press, there are several intensity schemes which one can choose, a few

of which are:

1) constant weight: utilize an 11-13RM for all sets, which would

allow one to complete (hopefully) all 10 reps on the last set

2) Descending: Begin with 10RM and decrease weight slightly from one

set to the next to allow 10 reps on all sets

3) Ascending: work up, in small increments, to a 10RM on last set

I am currently using an abbreviated " block " system popularized by

Canadian strength coach Christian Thibaudeau. Three different blocks

are used, each lasting one week, and are structured in a " pendulum "

fashion, where I go from block 1 (hypertrophy) to block 2

(hypertrophy/strength) to block 3 (strength/power) back to block 2

(hypertrophy/strength) to block 1 (hypertrophy) to block 2

(hypertrophy/strength), etc...

General volume/set/rep schemes for each block:

Block 1:

muscle groups worked 1-2x/wk

3-4 exercises/muscle group

3-4 sets/exercise

8-15 reps/set

Block 2:

muscle groups worked 1-2x/wk

3-4 sets/exercise

2-3 exercises/muscle group

5-8 reps/set

Block 3:

muscle groups worked 3x week (full body)

1-2 exercises/muscle groups (compound lifts only)

5-8 sets/exercise

2-4 reps/set

To clarify, again, I'll use the bench press as an example (assume a

300lb 1RM)

which of the following intensity loading schemes would be most

beneficial when performing, for example, 4x10:

1) roughly 70% (210lbs) for 4x10

2) Begin with 10RM (roughly 230lbs) for set 1, decreasing slightly to

allow for 10 reps on each consecutive set

3) Begin with 200lbs, attempt to work up to 230 for 10 reps on set 4

Any help would be greatly appreciated.

Thanks,

Ken Manning

Scranton, PA USA