10x3 and does it work?

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    10x3 and does it work?


    What are your thought on the 10x3 program and how does it work?

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    i dont know about 10x3 but i do 10x5 at times and i feel great during the lifts thinking this isnt so hard. but the next 3 days are hell from the soreness.
    you can call me "ozzie" for short.
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    Quote Originally Posted by ns107m View Post
    What are your thought on the 10x3 program and how does it work?
    The 10x3 definitely works - especially if you're looking for mass and/or strength. I have created individualized adaptations of this for several of my clients with great success.

    For more information on the principles behind the 10x3 Training Programme, see the link given here.

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    Quote Originally Posted by Rosie Chee

    The 10x3 definitely works - especially if you're looking for mass and/or strength. I have created individualized adaptations of this for several of my clients with great success.

    For more information on the principles behind the 10x3 Training Programme, see the link given here.

    ~Rosie~
    She knows her stuff!
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    I do something similar to this when i deadlift, does wonders!! there are many variations to that kinda program, one of the more recent ones is called the powerbuilding routine which is basically powerlifting and bodybuilding at the same time. all great programs
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    Absolutely 10x3 works - look up Chad Waterbury's '10x3 for fat-loss' or Christian Thibaubeau's 'High Performance Mass'. Both very solid programs that focus on a higher volume of 3-rep sets.
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    In olympic weightlifting I do almost exclusively 10x3, 12x2, 15x1 and variations thereof. For me it does a few things: I'm usually lifting between 80-95% of max weight, recovery time is minimized, most of my gains are neurological or contractile tissue, and I stimulate lots of Type II tissue without burnout sets and the concomitant long recovery times.

    This is great for pure strength, or in the case of the olympic lifts where technique is paramount (and reps therefore low and focused), but don't expect to grow a great deal on it.

    Play with the rest periods to find something that works for you. I usually go 2-3 minutes between sets, maybe 3-5 minutes for heavy singles. I don't see this being at all useful for something like curls, but for deadlifts I wouldn't do it any other way.
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    Quote Originally Posted by snatch View Post
    In olympic weightlifting I do almost exclusively 10x3, 12x2, 15x1 and variations thereof. For me it does a few things: I'm usually lifting between 80-95% of max weight, recovery time is minimized, most of my gains are neurological or contractile tissue, and I stimulate lots of Type II tissue without burnout sets and the concomitant long recovery times.

    This is great for pure strength, or in the case of the olympic lifts where technique is paramount (and reps therefore low and focused), but don't expect to grow a great deal on it.

    Play with the rest periods to find something that works for you. I usually go 2-3 minutes between sets, maybe 3-5 minutes for heavy singles. I don't see this being at all useful for something like curls, but for deadlifts I wouldn't do it any other way.
    You'd actually be surprised what some power curls for 10x3 can do. Not as good as heavy weighted chin-ups, but still worth trying when you feel like something new and different.
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    Quote Originally Posted by snatch View Post
    In olympic weightlifting I do almost exclusively 10x3, 12x2, 15x1 and variations thereof. For me it does a few things: I'm usually lifting between 80-95% of max weight, recovery time is minimized, most of my gains are neurological or contractile tissue, and I stimulate lots of Type II tissue without burnout sets and the concomitant long recovery times.

    This is great for pure strength, or in the case of the olympic lifts where technique is paramount (and reps therefore low and focused), but don't expect to grow a great deal on it.

    Play with the rest periods to find something that works for you. I usually go 2-3 minutes between sets, maybe 3-5 minutes for heavy singles. I don't see this being at all useful for something like curls, but for deadlifts I wouldn't do it any other way.
    Yeah I just dont feel like there is any reason to really go above..say 6-8 (8 is pushing it unless youre warming up- BUT THATS JUST MY OPINION ;9 ) reps on a lift such as the deadlift when you go heavy cause really youll end up sacrificing form for the weight and end up hurting yourself cause noone is going to perform all their sets/reps with good enough form on a compound lift like that.. im pretty sure that would be the exact same way with something such as a snatch or other olympic lifts
  

  
 

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