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What lifts are you looking to do? If I’m doing Olympic lifts... deadlifts, bench, squat or push press. I usually do a 5x5 if I’m working out at 80% of my max.

Depending on the lift, both.

If I’m looking to move up in weight, I’ll do 3x10, then 2x15, then bump my weight up and go back to 10s.  Sometimes I’ve gone from sets of 8, to sets of 10, to sets of 15, then bump the weight and go back to 8.

For which exercise?

Assuming you're doing that body part 3 times a week, 3 sets > 2 sets.

Five sets at 10, 8, 6, 8, and 10 reps pyramiding the weight (heavier on the lower reps sets) would be more beneficial.

Also in before the usual Starting Strength devotees

About a year ago I discovered FST-7 and feel it works best for my body type. I'm 40 with one ball thanks to testicular cancer and can't take testosterone hormone treatment. I like to do FST-7 between Spring Break and Labor Day then switch to Stronglifts 5x5 for 3 - 4 months.

If you're not familiar with FST-7 it's as follows:

One muscle group per day (ie. chest, back, legs, arms, shoulders)
Flat Bench Press 4 x 8-12 (90 seconds rest between sets)
Decline Bench Press 4 x 8-12 (90 seconds rest between sets)
Incline Flys 4 x 8-12 (90 seconds rest between sets)
Cable Machine Flys 7 x 12 (30 seconds rest between sets & much lighter weight to get in all 54 reps)

If you have any questions you're welcome to message me. I'm not a personal trainer but I play one on tv.

Depends on what you're trying to achieve.

What is your goal?

At the same weight 2 sets of 15 will be marginally more beneficial that 3 sets of 10 (one less rest period makes it more difficult, assuming you're using the same rest period for 2x15 as you do 3x10)...however if you can get 2 sets of 15 at a given weight you can get a lot more weight on the bar when moving 3x10.  

Time under tension...

Depends on your goals. Both are *ok* for beginners.

Just to clarify, the Olympic lifts (or soon to be formally known as the Olympic lifts, ) are the snatch and the clean & jerk.


OP, are you using the same weight for both rep schemes?

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Do both.

Start with a weight you can do 3 set of 10 on, and when you can do your first two sets to 15 then it's time to add weight and start over with 3 sets again.

Warming up isnt just about muscle its CNS too. More shit firing the second go round.

For the last year I've been doing my conditioning as my warm up, it helps a lot with getting warm, but does make me a little tired some days.

I would rather keep my joints safe than try for a PR constantly though.

I just wrote up a new one with 6 templates, roll a 6 sided die and do the corresponding template for that day.