between bench press sets is really important, so I always agreed to share a barbell with others gym's members in a way I rest exact time, after 6th week I specially started to rest 90s to finally meet failed sets ofc warm-up is important, I spend ~20 minutes for general warm-up and do 3-5 warming sets for compound lifts and 1-2 for isolated ones Rational functions are quotients of polynomials. Like polynomials, rational functions play a very important role in mathematics and the sciences. Just as with rational numbers, rational functions are usually expressed in "lowest terms." For a given numerator and denominator pair, this involves finding their greatest common divisor polynomial and removing it from both the numerator and denominator.

Our lifter ended with a 215 x 3 triple, which is an approximate bench press max of 235 pounds. This is a 35 pound increase in 4 months. 10x3 Sets Summary

I am who likes to train 6 sessions per week, so I started with own additions on first 4-5 weeks (Mon/Wed/Fri - this program, Tue/Thu/Sat - 50-60% easy own additions). Then main program started to be too difficult (after 2nd exercise there no desire to work on 3-6th ones), so I divided main program to 6 days, something like this: But there’s one incredibly valuable scheme that is overlooked in these plans, and that is the flip side of the old three sets of ten. What happens when you do ten sets of three? Let’s look at some of the benefits of 10 x 3: Improve your form. Most intermediate lifters can squeeze out another 5-10% just by working on their bench press form. I spent a few weeks dreading that I would I fail to hit #10, and when it didn’t happen right away, I started dreading that the drop would be catastrophic when it came, and for me it sort of was! I'm currently going on week five with 255 for first five sets and adding an additional five pounds for the last five sets. I have made this slight modification because I see myself as reconditioning. When I can't add the additional five pounds after the first five sets I'll return to the regular program of 3 x 10 dropping sets as necessary.

This is one of the reasons why you can’t lift a near maximal load for any extended period of time. The FOG (Type IIA) fibers within the FFR motor unit also lose force capabilities within the first minute. Then, force begins to drop even further at the four minute mark. 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.For the bench press, start with a weight that is 65% of your one rep max. If you are unsure of your current max, use the bench press calculator to help you guestimate.