10 sets of 10 reps with 55% maximum weights OR
6 sets of 6 reps with 75% maximum weights?
For a 350 pound max bench press it would either be 10 x 10 x 195 pounds OR 6 x 6 x 265 pounds.
Which one is better for muscle breakdown and growth?
I would say they'd both
could suck pretty badly at promoting muscle growth, given that those %1RM loads (for each option) are far below maximal rep max loading.
75% 1RM is about a 10RM (for squat, DL, and bench), so those sets would be pretty easy (I'm assuming 3-5 min rest. or so.).
HOWEVER, If you make the 10 x 10 a GVT program or limited rest in the 6 x 6 to create near maximal efforts on many of the sets, they could both be great growth promoting workouts.
I agree with both Shelby and Phil.
If you picked just one to use, say over the course of a year, with a compound exercise like a squat, DL or press, etc., as the primary mass builder, then the 6 x 6 would fall closer to the better range for optimal strength development (but you'd have to shorten rest interval to create maximal activation, given that the loading would be submaximal - stil not the best solution, but for some, it could work VERY well). (In general, though
only doing 6 x 6 for an entire year, would be a silly way to plan a program - with no variation, periodization, etc. - but it, like a 5 x 5 could be a great foundation for strength and mass accrual.)
As Phil said, many variables: interset rest intervals, freq. of training, humanofort, diet in general, lifestyle factors affecting recovery, LBA's, training of other muscle groups, other training / overlap with the muscles trained in the hypothetical (6 x 6 or 10 x 10) way, etc...
-S
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