10x3 and does it work?
- 05-30-2012, 09:11 PM
- 05-31-2012, 08:21 AM
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.
- 05-31-2012, 11:03 AM
For more information on the principles behind the 10x3 Training Programme, see the link given here.
05-31-2012, 11:21 AM
She knows her stuff!Originally Posted by Rosie Chee
06-01-2012, 04:41 PM
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
06-01-2012, 06:34 PM
06-01-2012, 06:52 PM
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.
06-01-2012, 09:20 PM
06-01-2012, 10:05 PM
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