How does the amount of reps and sets change your muscles? For example, when I'm doing bench press is it better if I'm doing 3x5 as opposed to 3x10? does this work the muscle any differently? Is it better to alternate? At my high school the program for bench is 3x10 for two weeks, 4x8 for two weeks, 4x5 for two weeks, 3x5 for two weeks, and 6-4-3-2 for two weeks than restart. Is that a good program for bench, or is it better to stick with doing the same thing and if not, why is it better to alternate?