10x3 AMAZING!!!!!

R

R.Lewis

1
As a few of the guy here suggested, Ive just done some reserch into "the Waterbury Method".
The basic princible is that you do 10 sets of 3 at 80% of 1rm for one compound exersise. Then follow with diff body parts on a 4 x 6.

Ive never done 10x3 so I had a practise workout to find my weights before I wrote a whole program.

I kept the same pattern of reps and sets through my 4 exersises. only 60secs rest, I started at 65% of 1rep max and went up to 85%. With all reps you push/lift as fast as pos (with control) and bring the weight down slow. 1-4count.
Decline bench, Incline bench, Tricep push down, Quad extention.

Ive never trained like this before and I was shocked at how much I enjoyed it, how much hypertrophy I got even in my quads and how alive I felt after.

Anyone who has not tryed 10x3 I really recomend you give it ago.

I'd also like to ask the more senior members if they believe this type of training to help build more mass that 4x6 training? Cos it feels like it works much better, but only trained 2hrs ago so dont know yet.
 
awesome!

10x3 is on my list. i will try it sometime next year.
 
Seriously man, dont wait till next year!!! Just take a day out of your training plan to have just one hr on this. Just pick your 3 or 4 fav exersises and you'll be hooked.
Today I was bench pressing heavyer than ever before, with better form, less pain and more hypertrophy!!!!
 
i got my 5x5 going right now and i have everything planned out till march. i will get to it. i have that one and a few other waterbury programs i'm gonna try.

are you doing the whole routine?
 
10 x 3?
4 x 3?

Hrm...sounds interesting..

Never heard of it.

Right now, I am all over the place.

4 x 7 for pecs
4 x 15 for biceps
4 x 12 for triceps
4 x 12 for upper back
4 x 15 for shoulders
 
10x3 then 4x6.

I was gonna go with "The Waterbury Methord" as he calls it witch is as i decribed, but I loved the 10x3 so much.

No I just tryed out doing 10x3 with the 1-4 count and 60sec rest. But I loved it so much im gonna spend the rest of this year doing only 9x3 plus 3/4 weight burnout set on every single exersise. I might post it in the diary but cant be bothered rite now.
 
The reason for 4x6 is to kept the volume managable. Can you imagine doing 6 execercises a session using the 10x3 set/rep scheme? That would take over 2hours.
 
I've tried a variation of the 10x3 program you describe (I followed six weeks of 10x10 with about 6 weeks of 10x3) but we used longer rest intervals (around 2 minutes) between sets and focused on strength.Good system.

Legendary lifter Doug Hepburn also used a great program that focused on size and strength building simultaneously that Bill Starr has mentioned a few times.Hepburn would pick a big exercise, like squats or presses, and do 3 progressively heavier sets of 5 reps as a warm-up, then hit 5 singles with a max or near-max weight.After a brief rest, he dropped the weight by 50 pounds and did 5 sets of 5 reps.This is brutal.
 
NEWF, Thats why I do 3-4 exersises, not 6. I know its long for a heavy workout but im gonna see how it goes.

Ballast, 10x10 !!!! thats crazy.
Thanks for the name dropping i'll read up later.
 
manofkent said:
NEWF, Thats why I do 3-4 exersises, not 6. I know its long for a heavy workout but im gonna see how it goes.

Ballast, 10x10 !!!! thats crazy.
Thanks for the name dropping i'll read up later.
Click to expand...

What excercises are you doing?

10x10 is not that effective in my opinion the load is too low. However, its fine to do for a short cycle.
 
No, I dont like 10x10 ether.

As I said in 1st post, Today was only a tryout to see how I got on with 10x3. I did decline bench, Then incline bench, then tricep cable pushdown, then quad extention.

With all of them I started with the weight about the same as I would for 6-8reps, and put on 10lbs to each set. most of them I got to 7th set before I started taking them off again. I use the 10th as a burn out.

the full program is a "work in progress"

Im thinking about 4day split.
1,chest, tris
2,lats,abs
3,rest
4,delts, traps, bis
5,legs lower back.

or maybe 1on 1off, I dont really know yet. Im gonna just go with the 1st one untill I change my mind.
 
charles poliquin has 10x10 in german volume training. vince gironda also had 8x8.

dont knock what you dont understand. that kind of training has stood the test of time and is very successful. :)
 
AAAAGGGGHHHHH!!!!!
Pain like ive never felt before!!!!!
Its 24hrs since my 1st shot at 10x3 and I can hardly move my chest. Ive got muscles hurting that I never even knewabout. My abs must have worked harder than I thort cos they ache to, Must have been during the Cable push down.

I have also been very hungry since my workout yesterday. Ive eaten 4000 cals in last 24hrs, 45%carbs, 30% protien and 25%fat. Deff not doing a 4day split. Gonna go with 1 on 1 off.

Any suggestions for programs, I was to do as many compund exersises as pos.
 
Programs? go over to t-nation and pick one of waterbury's. Art of Waterbury, Waterbury method, ABBH..

I do 4excercises a session right now, its based around waterburys thinking but its not one of his programs.

Pick one excercise per group up to 4 and constantly pick a different one.

Compound Exercises

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

Quads: High-bar full barbell squats, hack squats or front squats.

Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

I do military presses once a week in place of a chest excercies but that's just my goals right now.
 
I think im gonna go with something simular to the waterbury methord and do 4exersise. 2large muscle, bi or tri, and core or calfs.

so pecks x2 exersises - tris - core
Legs - calfs - delts.
lats - traps (row&shrug) - bis


Something like that with a days rest between each. so a 6day rotation.
 
I would scrap all the isolation and core work if you are only going to do 4excercises a seesion.

Heavy deads and squats will work your core quite well.
 
I know squats and deads will work back and sides well, but They wont work abs will they???

They only Isolation exersises ive got here are Calf raises and arm work. Would you advise against that? I dont feel that squats work my calfs well enough.

1 more squat Q. Romanian dead lift, Is that where you lift with just your back, keeping your legs and arms fairly straight??? Thats whay I do for lower back and glutes. and I was gonna do dumbell squats for legs. How does that sound???
 
I just tried 10x3 today and i thought it was pretty good. This is only for compound exercises right? I shouldn't be doing it for isolation excersises like curls or tricep pulldowns, right?
 
manofkent said:
I know squats and deads will work back and sides well, but They wont work abs will they???

They only Isolation exersises ive got here are Calf raises and arm work. Would you advise against that? I dont feel that squats work my calfs well enough.

1 more squat Q. Romanian dead lift, Is that where you lift with just your back, keeping your legs and arms fairly straight??? Thats whay I do for lower back and glutes. and I was gonna do dumbell squats for legs. How does that sound???
Click to expand...

Squats and Deads will work your abs along with overhead presses. But its fine to do some direct ab work. But of course diet is the number 1 factor for a 6 pack.

If your calfs are a problem area continue to do them. Bench and rows will work your arms effectively.

Sounds like your doing stiff legged deadlifts, great hamstring and lower back excercise. I do alot of deadlift varations that way you can deadlift more often.
 
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