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Author Topic: Incorporating 10*3  (Read 367 times)
Inglorious Custard
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« on: December 15, 2011, 06:12:49 PM »

Well,  someone posted this article recently:
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_science_of_10_x_3
I was wondering about how I could incorporate it around my current split. I do a 4DAW split, based around squat & leg accessory exercises, Bench and pushing accessory, deadlift and pull accessory, and the fourth day is for rehab for my knackered ankles/general stability exercises/anything I felt lagging during the week. This is on top of about 5-6 hours a week of team sports.
At the moment, my squat is 135 kg, my bench is 85 kg and my dead is 150 kg, I weigh 85 kg at 6’4”, my goals are mainly hypertrophy, though not at the complete expense of losing progress in the big compounds.
I was thinking about going 10*3 on the 3 big compounds, then finishing off with post exhaustion supersets for the accessory exercises, e.g. my push day would look like
A)   Bench 10*3 (80-85%)
B1) Incline dumbbell press
B2) Incline flys   3*8 (50-60%)
C1)Tricep dips (@BW)
C2) Cable push downs  (50-60%)

I don’t know how much of a good idea this would be (maybe too many exercises?) or if 3*10 is a good idea overall, just wondering your thoughts on it or if anyone had had any experience with anything similar?
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kcf912
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« Reply #1 on: December 15, 2011, 11:22:56 PM »

if you're going very heavy (1-3 reps) for 10 sets each week - might be too hard on your CNS...
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    « Reply #2 on: December 16, 2011, 12:07:27 AM »

    if you're going very heavy (1-3 reps) for 10 sets each week - might be too hard on your CNS...
    The technique actually involves ~80% of your 1RM for 10 sets of three at maximum acceleration within 10 seconds from first rep to last.
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    kcf912
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    « Reply #3 on: December 16, 2011, 12:19:14 AM »

    if you're going very heavy (1-3 reps) for 10 sets each week - might be too hard on your CNS...
    The technique actually involves ~80% of your 1RM for 10 sets of three at maximum acceleration within 10 seconds from first rep to last.


    i see

    i remember reading an article by a experienced member here that you shouldn't do heavy sets of 3 reps week after week in order to protect your joints... and CNS

    can't remember who said it though...
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    Paralysisxiii
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    « Reply #4 on: December 16, 2011, 12:29:53 AM »

    Relatively speaking your 5RM isn't too heavy necessarily and the technique is only 10x3 on one compound per month. Also it's really within the window by which you can maximally engage all of your muscle fibers and not needlessly exhaust yourself. Anyway in regards to the OP I'd be curious as to your results with doing this (very much so) but I'd be wary about the volume/intensity of your other lifts or lookup if chad has any programs he advocates.
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    Hooloovoo
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    « Reply #5 on: December 16, 2011, 01:42:45 PM »

    Give this article a read:
    http://www.askscooby.com/advanced-techniques/growing-below-hypertrophy-rep-range-17821/
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    King Neptune
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    « Reply #6 on: December 16, 2011, 01:55:37 PM »

    Well, if you do 3 FBW a week, you can do 8x3 on three compounds (back, chest, legs; so that's just one exercise per major body part) in one session. Do this on one, or two session, and do moderate weight on the other(s).
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    Inglorious Custard
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    « Reply #7 on: December 17, 2011, 05:53:07 AM »

    Cheers for the reples guys.

    @King Neptune: I avoid FBW because if I train at the intensity I enjoy I find myself tired and lose out in the other sports I do. Although Chad seems to advocate it for the 10*3 method here: http://www.t-nation.com/free_online_article/sports_body_training_performance/the_art_of_waterbury
    I guess in the end it's about knowing your body. I know all the ask scooby people love their FBW but every single program I've tried does not work out for me, where as the classic 3 day split suits me very well.

    @Hooloovoo I've read a lot of Dodo's stuff, that's why this method got me thinking

    @Paralysisxii I've had a read around, and I think I'm going to give this method a go, so maybe I'll start a progress diary on it, either way I'll let you know how it goes.
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    funnisam
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    « Reply #8 on: December 21, 2011, 10:59:22 AM »

    I would suggest easing yourself into this, due to previous experience with low rep, high intensity routines. If you do them too often you will backtrack on progress needlessly. Try doing alternating every other week rather than doing in every week for a month to start with, or you will most likely end up over training and wearing out your CNS badly.
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    King Neptune
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    « Reply #9 on: December 21, 2011, 12:10:34 PM »

    Doing what dodo suggests, low reps high weights, then moderate reps moderate weights during the week works great. I prefer this form of periodization to switching loading parameters every other week or after a few weeks.
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    Paralysisxiii
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    « Reply #10 on: December 21, 2011, 02:37:13 PM »

    I've enjoyed the conjugate system where every week include various loading parameters and styles--dynamic days, max effort days and repetition days. Doesn't leave me feeling that stones are being left unturned although I guess it would be considered high intensity. I haven't felt worn out or beat up or anything though.
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