10x3 routine

**rangers97** · 04-Feb-05, 02:35 PM

What do you guys think about a 10x3 routine?? I have been playing around with one where most bodyparts are hit twice a week and I like it, but I sometimes wonder if I should just stick with a standard good old max-ot type workout. Any advice?

Cort · 04-Feb-05, 02:42 PM

I'm assuming you mean 3 sets of 10 reps, its fine. Just make sure you do more than one exercise for specific bodyparts, like 3 sets bench, 3 sets incline, 3 sets decline, etc...or 3 sets squats, 3 sets lunges, 3 sets SLDL, 3 sets leg curls, etc...

When I was lifting twice a week for each bodypart I was going for a heavy workout once a week 4-6 rep range w/ more sets, and a lighter second workout later in the week 8-10 rep range and less sets.

**MostMuscle** · 04-Feb-05, 02:50 PM

I have placed several of my athletes on 10x3 program (10 sets of 3 reps), and every one of them has broken personal lifting records within 4 weeks. It is tough but effective.

**rangers97** · 04-Feb-05, 02:52 PM

cort...i meant 10 sets of 3 reps.....advantages: move lots of weight and do not exhaust yourself doing it. Disadvantages: doing it to failure can be very big time overtraining? is that correct most muscle?

mostmuscle...how do you set your 10x3 program up?

**MostMuscle** · 04-Feb-05, 03:12 PM

Check this link & this one for more info on 10x3.

Klinger · 04-Feb-05, 03:27 PM

Seems like it would work out fine as long as you aren't doing it on a ton or exercises. If you stick to the core work -- bench, squat, DL, shoulder press and rows -- I think it could be great for strength gains.

What's your full routine look like using 10x3?

**rangers97** · 04-Feb-05, 03:59 PM

I have made up a modified 10x3 using less sets for the medium and small bodyparts, and it is based off of chad waterbury's anti bodybuilding program. After the first week, I would add a rep to each set to make it 10x4 for the big exercises, then the third week go to 10x5. After that, up the weight by like 5 lbs and start over at 10x3 again

monday
bench press or db press 10x3, 10x4, 10x5
bb rows 10x3, 10x4, 10x5
close grip bp 5x3, 5x4, 5x5
bb curls 5x3, 5x4, 5x5

wednesday
deadlifts 10x3, 10x4, 10x5
sled calf raises 7x3, 7x4, 7x5
upright rows 7x3, 7x4, 7x5
weighted crunches 7x3, 7x4, 7x5

thursday
weighted dips 10x3, 10x4, 10x5
weighted pullups 10x3, 10x4, 10x5
tri pushdowns 5x3, 5x4, 5x5
db curls 5x3, 5x4, 5x5

saturday
squats 10x3, 10x4, 10x5
calf raise 7x3, 7x4, 7x5
shoulder press 7x3, 7x4, 7x5
crunches 7x3, 7x4, 7x5

gcs118 · 04-Feb-05, 05:44 PM

You do 30 SETS per exercise on some?

EDIT: Reread. Does this routine cover 3 weeks? Just want to clarify lol.

**rangers97** · 04-Feb-05, 05:56 PM

Quote:

Originally Posted by gcs118

You do 30 SETS per exercise on some?

EDIT: Reread. Does this routine cover 3 weeks? Just want to clarify lol.

YES!! I listed the 3 week progression of the routine

gcs118 · 04-Feb-05, 07:23 PM

haha ok makes a lot more sense now. At first I was like no way...but then logic got to me.

**Firehawk** · 04-Feb-05, 08:59 PM

Quote:

Originally Posted by MostMuscle

I have placed several of my athletes on 10x3 program (10 sets of 3 reps), and every one of them has broken personal lifting records within 4 weeks. It is tough but effect.

Were these beginners or were they advanced weightlifters?

**MostMuscle** · 05-Feb-05, 01:16 AM

Each had at least 2 years of weight-training under their belt. They were football & track/field athletes.

Klinger · 05-Feb-05, 11:12 AM

Quote:

Originally Posted by MostMuscle

Check this link & this one for more info on 10x3.

Thanks for the links MostMuscle- the waterbury read was fascinating. I filed it away as a possible new routine after I complete my current 8-6-4 cycle.

**Firehawk** · 06-Feb-05, 08:32 AM

I would think it's too much volume. I'm doing a 5x4 and starting to think THAT's too much volume. You are talking about 10 more reps now lol. To me it seems like it would beat the hell out of your CNS for one, second, how can you keep that much intensity for 10 sets of 3 heavy ass reps? 6x3 anyone?

EDIT: Ok correct me now if I'm wrong. I just skimmed over that Tnation article. But, is the 10x3 sets over a span of 3 exercises? For instance, you would do maybe 4 x 3 flat press, 3x3 db incline, 3x3 decline? Or is it 10 sets every exercise?

Khaine · 06-Feb-05, 11:13 AM

Quote:

Originally Posted by Firehawk

EDIT: Ok correct me now if I'm wrong. I just skimmed over that Tnation article. But, is the 10x3 sets over a span of 3 exercises? For instance, you would do maybe 4 x 3 flat press, 3x3 db incline, 3x3 decline? Or is it 10 sets every exercise?

Quote:

Originally Posted by Chad Waterbury

Sets per Muscle Group: Chest 10, Back 10

There's your answer...... A total of 10 sets per muscle group, over a span of 3 exercises (don't know how important the number of exercises is, as long as they use the same muscle groups and move along the same plane)......

I wonder though, why the vertical plane of movement (Day 5) is "neglected" in the sense that it never gets the 10x3 treatment, but rather a 5x10 workout, which is a whole different training altogether..... Or should the vertical exercises and the horizontal exercises switch sets the next week, so that the horizontal ones get the 5x10 and the vertical ones get the 10x3......?

Also, are Incline Flies and Incline Bench Press considered vertical or horizontal.....?