10x3 Workout

HttpbitlyMABMassiveIronASK BIG HAIRY UGLY DUDE - AskBHUD. Front squats and Romanian deadlifts Front squats and power cleans Bench press and chins.

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Each week the weight on each exercise should be gradually increased to build up the strength and development of the muscles.

10x3 workout. The key of course is recovery. Like Hatch the Burgener 10x3 program is twelve weeks long. The actual full program is you do 10x3 back squats and then 5x3 front squats and for the other squat day you flip them.

Therefore a typical chest workout could look something like this. Heres what you need to know. Exercise Sets Reps Rest A Barbell or Dumbbell Bench Press 10 3 1 min.

Increase the load by 15 to. When you train 4 days per week it doesnt allow you to always have a full day off between each workout. As a few of the guy here suggested Ive just done some reserch into the Waterbury Method.

Ive never done 10x3 so I had a practise workout to find my weights before I wrote a whole program. 15-20 minutes of medium intensity jogging or GPP work. B1 Dip 4 6 B2 Bent-Over Barbell or Dumbbell Row 4 6 1 min.

Here is how it works. Good choices are. 10 Sets 5 Reps 3 exercises1.

Ten sets of three of back squat and front squat on separate days. Lie supine on bench. Take 60 percent off your one rep max on an exercise and do ten sets of ten reps.

The most effective schedule Ive used is 2-on 1-off 1-on 1-off 1-on. Jump Rope Increase the duration by 60 sec. It takes too long.

Performing The Big 3- Squats Bench Press and Deadlift Squats. In its original form it is a brutal workout. The Waterbury Method.

The basic princible is that you do 10 sets of 3 at 80 of 1rm for one compound exersise. Dismount barbell from rack over the upper chest using a. Otherwise sessions will take 2 hours and you will start to feel drained.

Exercise Sets Reps Rest A Barbell Back Squat 10 3 1 min. This is the rep scheme I followed. A beginner should use a weight that they can comfortably handle for 3 sets of 10 reps on each exercise.

If youre training back a typical workout using 10 x 3 would look like this. MY Massive Iron e-book. I recommend that you use it only for compound exercises- squats deadlift bench pull-upsetc.

Increase the load by 15 to 2 on Weeks 3 and 4. From a rack with barbell upper chest height position bar high on back of shoulders and grasp. Straight Bar CurlsEvery minute.

And ya 10X3 deads suck ass. Decrease the rest periods by 5 sec. Then follow with diff body parts on a 4 x 6.

At the beginning stage its possible to get stronger every week. With full-body training Ive found that 4 workouts per week works great for people that want to build muscle and strength quickly. That said Im also a big fan of changing your rep scheme from week to week and even workout to workout as long as you retain some balance between pushing and pulling.

Before 10X3 I would work up to max singles but my total volume was a little low with 10X3 I really think it nails the correct volume. 2 x 8. Nov 11 2005.

There is no way you will be able to use 10x3 for more than one exercise per workout. Use the same weight on all ten sets and do not increase the weight until you can do ten sets of ten with the same weight. One 10x3 a workout is an almost magical thing if programmed wisely - 3 or more IMHO is a sure mark of someone who hasnt done 10x3 85 very much if ever OR a sure sign of mountain gorilla cross breeding in their families past.

10X Workout for quick workouts and quick results.

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