10 x 3 - Anyone Tried It?

  • torontoguy222...

    Posts: 410

    Apr 21, 2009 1:45 PM GMT
    I've read only a little bit by the 10 by 3 method which Chad Waterbury has strongly advocated. Yes, 10 by 3 - That's not a typo (as I once thought). 10 sets of 3 reps each. Apparently this is good for hypertrophy or muscle gain or something along those lines.

    Has anyone tried it? I'm considering giving it a try for a week or two, just to change things up. I'm wondering if it's really effective.

    Also on the topic of Waterbury, does anyone own his latest book "Huge in a Hurry"?

    Thanks a lot,
    Tony
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    Apr 21, 2009 2:58 PM GMT
    I have no experience with the 10 X 3 routine. So I can't comment.

    Old time bodybuilders Dave Draper, Reg Park, and Arnold liked to do a 5X5 routine. I still use this at times for heavy weights.

    Hugo Rivera talks about lower volume training for mass in his bodybuilding site on About.com. His columns are usually helpful.

    http://bodybuilding.about.com/od/weighttrainingprinciples/a/5setsof5reps.htm
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    Apr 21, 2009 9:29 PM GMT
    Interesting, I don't think i've ever heard of this. 10 sets of 3 reps seems pointlessly low to me, but I could be wrong and it would probably be effective on some but not on others, or so I would think.. The 5x5 that was mentioned does make sense. I personally like to do 8 reps but I don't have a set number or sets. I just do till failure usually.
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    Apr 21, 2009 9:44 PM GMT
    Yeah, the 10x3 is long and boring. And it's a good way to piss people off if they're waiting for you to finish using the equipment. icon_lol.gif

    The basic idea to low rep, high set training is to build strength and mass. You should experiment to see what works better for you. For me, it's about 6 - 8 reps and 4 working sets. Using very heavy weights; more than I would use for my normal workouts.
  • torontoguy222...

    Posts: 410

    Apr 21, 2009 9:46 PM GMT
    pudco saidInteresting, I don't think i've ever heard of this. 10 sets of 3 reps seems pointlessly low to me, but I could be wrong and it would probably be effective on some but not on others, or so I would think.. The 5x5 that was mentioned does make sense. I personally like to do 8 reps but I don't have a set number or sets. I just do till failure usually.


    Haha, wow I thought it was more popular. I guess not given the low response to this thread =P. I believe the idea behind the 10 x 3 approach is to perform 30 reps of a very high weight. This contrasts with a 3 x 8 approach, where the weight is probably lower (otherwise you couldn't do 8 reps). Anyways, I'm not sure if I should try the 5x5 or 10x3. I'm looking to lean up for summer :p
  • tbeaux

    Posts: 419

    Apr 21, 2009 9:47 PM GMT
    I usually do 10 x 3 things, never heard that it was good, I just liked the number, but I only do that if i am doing body weight stuff, most of my work out routine is all body weight.
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    Apr 21, 2009 10:02 PM GMT
    torontoguy2222 said
    pudco saidInteresting, I don't think i've ever heard of this. 10 sets of 3 reps seems pointlessly low to me, but I could be wrong and it would probably be effective on some but not on others, or so I would think.. The 5x5 that was mentioned does make sense. I personally like to do 8 reps but I don't have a set number or sets. I just do till failure usually.


    Haha, wow I thought it was more popular. I guess not given the low response to this thread =P. I believe the idea behind the 10 x 3 approach is to perform 30 reps of a very high weight. This contrasts with a 3 x 8 approach, where the weight is probably lower (otherwise you couldn't do 8 reps). Anyways, I'm not sure if I should try the 5x5 or 10x3. I'm looking to lean up for summer :p



    Well I know the 8 rep thing I mentioned worked for me. I wouldn't mind trying the 10 x 3 thing however I do all my lifting at home and I don't have enough weights to make it heavy enough so that I can only lift three times and I wouldn't do that at a gym cuase it'd probably piss people off like someone else said lol.
  • Webster666

    Posts: 9217

    Apr 22, 2009 12:26 AM GMT
    I've had pretty satisfying results using the standard 3 sets of 8 reps, so I am skeptical of the efficacy of 10 X 3. It just doesn't make sense to me that it would tax your muscles sufficiently to make them grow. Although, lifting a weight so heavy that you could do no more than 3 reps, is an interesting concept, and it does pique my interest. Maybe, there's something to it. I'll have to give it a try.
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    Apr 22, 2009 12:43 AM GMT
    Yeah, that is a good one. One of the key reasons it's effective is that you have to use very good form and not throw the weight around simply to increase poundage. Usually a timed lowering of the bar (i.e. Bench Press) of 4 sec., 1-2 secs up and hold for 4 seconds has been good for me.
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    Apr 22, 2009 2:42 AM GMT
    It almost sounds like it works like a drop set.

    I mean, if you are lifting weight so heavy that you can only do three reps, what weight will you be lifting by the fourth, the seventh, the tenth set?
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    Apr 22, 2009 2:45 AM GMT
    I haven't tried this either. How much rest between sets?
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    Apr 22, 2009 2:54 AM GMT
    Whether or not it's effective, you will not be popular at your gym if you park yourself on a bench at prime time and do 10 sets of something.
    Also, how do you keep focused and unbored through all 10 sets?
  • torontoguy222...

    Posts: 410

    Apr 22, 2009 1:31 PM GMT
    Well apparently you're only supposed to rest about 30-45 seconds between sets, so that should cut the time down a bit. But I agree that you won't be too popular at the gym doing 10 sets. When someones asks "How many sets did you have left?" and I respond with a "Eight more" that's not so cool lol.

    I'm starting a new lifting routine today, so I think I'll try the 5x5 for a bit.