On this episode of the #AskMikeReinold present we speak about set and rep schemes that we will use for each injured and wholesome folks. The secret is realizing the distinction and when to combine it up! To view extra episodes, subscribe, and ask your questions, go to mikereinold.com/askmikereinold.
#AskMikeReinold Episode 236: Ought to We Be All the time Utilizing 3 Units of 10 Reps?
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Transcript
Pupil:
We bought Zach from Tennessee. What’s up everybody? Do you assume the stereotypical three units of tens may be unhealthy for a affected person and much more unhealthy for our career as an entire? I perceive that dosing is all the time dependent upon whether or not you wish to goal energy, endurance, energy, et cetera. However the quantity 10 appears to be in that center floor of, is it for energy, or is it for muscular endurance? Do you assume three units of 10 is ever acceptable, or do you assume that there may very well be extra specificity and intent behind dosing for PT?
Mike Reinold:
All proper. I’m hesitant to start out this one off, however… All proper. So, Zach, let’s speak, let’s speak. And this isn’t Zach’s fault, proper. It is a good query from Zach right here. So I believe it’s a extremely good query about units and reps and dosing. I wish to get Diwesh’s opinion right here on among the methods that we use with set and rep schemes and stuff like that. However can I simply remark first on, “Do you assume three units of 10 may be unhealthy for the affected person, or much more unhealthy for our career?” For those who do three units of 10, bodily remedy will finish the world. Tremendous dramatic, an excellent dramatic thought course of. And look, it’s not your fault. I virtually really feel like on social media proper now, that is virtually like reverse fear-mongering or disgrace mongering. Proper? Is {that a} phrase? If not, it must be.
Mike Reinold:
It’s virtually like individuals are shaming folks into thought processes. Proper. Into pondering these types of issues. However man, are we getting this labored up that three units of 10 is placing our career behind? To me that appears very overdramatic as to some statements that I believe individuals are most likely making on social media that I believe are actually complicated college students and new grads. If that is the thought course of that we’re doing harm to our career by doing three units of 10. For those who do 9, we’ll survive. For those who do 10, we’ll all die. Proper. That’s how it’s a must to form of consider it, about that idea. So Zach, I’m not making an attempt to be down on you. It’s not your fault just a little bit right here, however I see this, that is the shaming that’s occurring on social media about a few of these issues. And there’s all the time some acceptable methods to do issues.
Mike Reinold:
So I wish to get among the different PTs opinions on right here as a result of I’m clearly… I suppose you recognize my opinion, proper. However I wish to get to among the different PTs thought on that idea. However first, let’s reply just a little bit. So Diwesh, inform me just a little bit about a few of our methodology within the gymnasium with set and rep schemes. And he’s speaking about energy, endurance, energy. This all the time cracks me up. As if, 10, you’re solely getting energy, however then 12, you’re magically getting endurance within the muscle. Proper. That cracks me up. It’s identical to two is to form of relaxation. However inform us just a little about set, rep schemes and among the ideas behind them, and the way we individuate them at Champion.
Diwesh Poudyal:
Yeah. So I believe Zach clearly laid out the totally different realms which you can begin focusing on when you’re doing these rep and set scheme, proper. I believe at school, you form of realized that three units of eight to 10 is hypertrophy, and three units of 5 is energy, three units of three or 5 units of three is energy. Proper. Nicely, we bought to comprehend that it’s all on this sliding scale. Proper. You’re going to get energy to some extent by doing three units of 10. Proper. You’re going to get hypertrophy by doing 5 units of three. Proper. So there’s this large sliding scale that we bought to remember the fact that it’s not so black and white. Proper. So I believe I might begin with that.
Diwesh Poudyal:
So far as how I form of dictate my programming and my long-term progressions or periodization, I take a look at my inverse relationship between quantity, depth. Proper. After which clearly among the different components similar to frequency, tempo, stuff like that, time on retention, all that stuff form of comes into play. However I might say a very good program provides you the wide range of possibly three units of 10, three units of 5, 5 units of three, three units of 15. Proper. All of it form of depends upon what you’re making an attempt to focus on and that particular timeframe of your program. Proper. So we usually break up our programming into 4 to 6 week blocks. Proper. For those who’re doing three units of 10 each single month of coaching, you’re not going to get higher. Proper. You’re inducing the very same response each single month.
Diwesh Poudyal:
However now when you go three units of 10, let’s say on a entrance squat, one program. Proper. You form of hammer that realm for just a little bit. And you then transition to one thing that’s just a little bit extra larger depth, proper, that means extra weight on the bar. And possibly we attempt to go for 4 units of 5 to induce a unique response. Proper. You’re most likely going to have higher outcomes for energy, for stability, no matter it’s that you just’re making an attempt to construct. So simply remember the fact that it’s all on this large sliding scale, and don’t be caught on this large black and white form of factor saying three units of eight all the time will get hypertrophy, three units of 5 all the time will get energy. Proper. So be prepared to form of change your programming on a section by section foundation to get what you need out of it.
Mike Reinold:
And you recognize what I actually love about what you stated there too, Diwesh, too is that it’s… I believe that is among the points, once more, that we’ve gotten in hassle with our career is that I’m one of many folks that claims we will’t do three units of 10 without end. I simply recorded a presentation for APTA CSM that’s going to be digital this 12 months. And that was one in every of my slides is we will’t do three units of 10 without end. That’s a vital level, I stated without end, proper.
Mike Reinold:
You are able to do three units of 10. Proper. You may positively do three units of 10. We simply can’t do it without end as a result of we’ve to problem the physique, we’ve to problem the tissue. However there’s usually a purpose why we choose that set/rep scheme that has to do with tissue capability and their capability to do a few of that stuff. I’d truly love to listen to possibly Dan or Dave, or one thing. Discuss these types of issues as a result of there’s a… I imply, you could have any individual with an acute harm, we’re not doing 5 units of three. Proper. As a result of that might indicate that the tissue can deal with maximal load. And oftentimes we’re not prepared for that. So I’d form of like to listen to your ideas on that. However Mike, what you bought?
Mike Scaduto:
Oh man, I used to be simply going to say I believe Diwesh had an awesome reply there. And also you touched on it, however you are able to do three units of 10. And I believe this goes again to, we’ve to have a look at the coaching age of the athlete, or in the event that they’re injured, form of the place they’re within the harm spectrum. You are able to do three units of 10 for a reasonably very long time and simply linearly load them with weight, and I believe they will nonetheless get rather a lot higher. If we’ve somebody who’s comparatively younger and has by no means educated earlier than, in the event that they’re working at three units of 10, you possibly can linearly load them for months. Simply add weight and so they’re going to proceed to get stronger. So I might say you positively can do three units of 10 for fairly a while and nonetheless see some progress.
Mike Reinold:
I prefer it. Dave, what do you… Or Diwesh, did you could have a comply with up on that?
Diwesh Poudyal:
Yeah. Sorry. I’m going to let the opposite PTs go actual fast too, however simply to form of construct on Mike’s factors, I believe that that is fairly vital. I believe coaching age is a big, big issue that we bought to remember. Proper. And Mike touched on this actual fast, however I simply wish to rapidly say a whole lot of instances for my youthful athletes or people who haven’t been coaching tremendous, tremendous lengthy, I’m most likely not taking them to units of three or 4. Proper. As a result of their baseline energy and their baseline capability to deal with forces is simply not fairly there. So I’m usually retaining them in three units of 10, three units of eight, possibly convey them all the way down to sixes. However that’s usually my stopping level, then I’ll simply form of recycle after which return as much as possibly 12, 10, eight, one thing like that. However I simply wished to rapidly throw that on the market that not everyone seems to be three units of 10, however not everybody can also be three units of three ultimately. So.
Mike Scaduto:
Yeah. Completely. And possibly we’re speaking about youthful athletes or junior athletes, I don’t assume… Quite a lot of instances, they don’t have the intent to do 5 units of three as a result of they don’t perceive the extent that they’re speculated to be working at. What an RPE scale is, or no matter we’re utilizing, Reps in Reserve, they simply don’t perceive that. So I believe they don’t get an entire lot out of working possibly in that decrease rep scheme as a result of they simply don’t know easy methods to load it up appropriately.
Mike Reinold:
Yeah. I’ve positively seen folks end up their fifth or sixth rep while you’re making an attempt to do a heavy load, and so they’re not even challenged. And also you’re like, hey, we’re not doing the appropriate load right here, you don’t have the appropriate intent right here. However I hope simply even at this level within the episode, Zach, that you just understand right here that set/rep schemes are pretty difficult. Proper. I imply, Diwesh simply gave you an entire day’s course price of set and rep scheme ideas in a 5, fast minute reply proper there, however you see how difficult it’s. And there’s no mistaken solutions. Proper. There’s simply alternative ways to do it. I don’t know, does any of the PTs… I’d love to listen to your ideas, I see Dave raised his hand. I’d love to listen to your ideas on tissue capability and the flexibility to load as a result of I believe that’s why PT bought in a rut of three units of 10 just a little bit. It was for a purpose. However what do you assume, Dave?
Dave Tilley:
Yeah. I imply, that’s the most important obvious factor right here. I believe we’re all form of dancing round it, however the kind of stimulus within the athlete or the individual you could have in entrance of you who’s rehabbing and has a limitation in tissue capability may be very totally different than the person who Diwey sees, who has somebody like a efficiency or an athletic high quality bottleneck. Proper. We’re actually the bottom frequent denominator as like a ligament’s capability to tolerate load for ache or somebody’s tolerance to loading for low again or one thing like that. Isometrics are an ideal instance. Three units of 10 of isometrics, you can try this daily, possibly twice a day, as a result of it’s not likely arduous in any respect on the tissue. It’s very, very low stress. However you couldn’t do three units of loaded dumbbell actions as a result of possibly that’s going to be an excessive amount of on the tissue.
Dave Tilley:
And I believe oftentimes we don’t know actually about the place the right dosage comes on the energy, conditioning purposes analysis to bodily remedy due to tissue limits. And I’ve talked to Tim Gavin about this, however we don’t actually know the place the workload science falls on what’s the ligament going to deal with versus what a human can deal with. So I believe that’s vital. I all the time attempt to train the scholars that while you take a look at the applications that we write for bodily remedy within the gymnasium, it look utterly totally different than what Diwey would do with a baseline template, however it’s just about all focused on the tissue. Proper. It’s like I’m making an attempt to do as a lot several types of low again loading in numerous vectors as I can do, and hopping and leaping. I’m simply stressing somebody’s again as a lot as I can. Versus in a program, it’s very, very widespread, actually totally different qualities you’re making an attempt to strategy. So I believe you possibly can’t simply copy/paste energy conditioning literature 100% on bodily remedy as a result of there’s a whole lot of various factors that go into tissue high quality.
Mike Reinold:
What’s up, Dan?
Dan Pope:
Thought that was actually good. One final thing I’ll say is that when you begin trying by way of the literature that we’ve on sure pathologies and the way you rehabilitate it, oftentimes they use three units of 10. And after I’m growing a rehab protocol, I normally take a look at among the literature to see what beforehand exists to assist these people. After which you possibly can apply that as a little bit of a template, after which simply attempt to manipulate totally different variables that you must. The reps, the hundreds, no matter it’s, to match the place that individual is. However I take advantage of three units of 10 as a baseline if that’s what the medical literature has proven to be efficient for sure kinds of pathology. I don’t assume there’s something mistaken with that.
Mike Reinold:
Yeah, that is smart. I prefer it. What you bought, Lisa?
Lisa Russell:
Simply pondering by way of. I imply, a whole lot of the masters athletes I work with, proper, the… I don’t know, 40 plus athletes.
Mike Reinold:
Good. Lenny, we’re masters. I like that.
Lisa Russell:
Convincing them to discover a time of their day to truly do energy work like PT stage muscle activation, truly get your glutes to operate form of energy work from home. The quantity of apparatus they’ve or the load that they will place on themselves at house, I’m not going to… Doing a decrease than three by 10 doesn’t make any sense. Proper. They’re not going to get any form of change. So I imply, I suppose that’s the place it, for that form of group of individuals, I really feel like I’m normally like, “Relying on how a lot resistance you may give your self, do 10, do 15.” You’re making an attempt to make your muscle drained. You’re making an attempt to really feel one thing by the top of it. And never essentially simply it’s a must to do three units of 10 and that’s all you’re going to do. I really feel like that’s not the highschool, school athlete, high-performance athlete, proper. That’s your on a regular basis lively individual.
Mike Reinold:
I like that. It’s form of humorous too. So Nick Esposito and I had been simply speaking about this, one in every of our energy coaches at Champion. We had been modifying a few of our applications for house exercises. Proper. Simply assuming that individuals don’t have a whole lot of tools, a whole lot of weight, proper. And one of many stuff you do is you enhance your reps. Proper. You enhance your reps when you don’t have as a lot load. So if we’re making an attempt to get to failure, or close to failure, or one thing like that, it’s about load plus reps. And that’s form of the idea of why blood movement restriction coaching helps to an extent too is that you just get to failure sooner, or simpler, or nevertheless you wish to say it. So form of preserve that in thoughts as properly.
Mike Reinold:
So look, plenty of good things, Zach. I imply, once more, sorry. I believe conceptually right here, set and rep schemes are difficult, however it’s tremendous vital for us to grasp so we will manipulate to learn the folks as finest as we will. I believe I wish to finish it with this. I believe this isn’t about Zach, that is about everyone else that’s on social media. For those who’re educating by way of negativity in what individuals are doing mistaken, and that’s your training fashion on Instagram and stuff like that, I believe you’re the one doing a disservice to our career. Proper. So you bought folks like Zach questioning if he does three units of 10 if unexpectedly he’s shamed our whole career. Proper. That’s due to the stuff we’re seeing on social media.
Mike Reinold:
So simply name to motion, man. Can we please educate on what we’re doing and the issues that we predict we must always do, and never the issues we predict we shouldn’t do. Proper. And I do know that’s only a mindset sort factor, however let’s concentrate on the constructive issues that we will do. As a result of your social media posts, your phrases, man, they affect folks. Particularly college students and new grads which might be youthful than you which might be simply studying right here. We bought to be actually cautious what we are saying. We see a lot battle, so many individuals which might be simply so confused as to what to do. It’s due to a few of these messages on social media. So please, please, please cease telling people who three units of 10 is unhealthy for our career. Proper. As a result of that’s absurd. That idea’s absurd. And also you shouldn’t be saying stuff like that.
Mike Reinold:
So just a little off tangent. For those who bought up to now within the episode, you most likely nonetheless like me and us, so. Otherwise you most likely agree with us to an extent proper right here, however severely, I simply assume that it’s tremendous vital for our career proper now. I simply wish to see extra positivity with our academic fashion. Anyway, sorry. My unhealthy. However anyway, superior. Good query, Zach. Thanks for exciting us. That was superior. We recognize it. You probably have extra questions like that, we’re right here to reply sincerely and authentically based mostly on our analysis and expertise that we’ve been by way of. So hopefully we can assist you as properly. Do you could have a query? Head to mikereinold.com, click on on the podcast hyperlink, fill out the shape and ask the query. Hopefully you guys nonetheless take heed to us after us simply getting these solutions in proper right here. You continue to get pleasure from us. For those who do, please, we learn them. Give us a assessment, charge us on iTunes and Spotify so we will make this even higher. And we are going to see you on the following episode. Thanks.
