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  • 10x3 For Fat Loss by Chad Waterbury

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    Tim Donahey
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    10 x 3 For Fat Loss by Chad Waterbury The Magic of 10 x 3 My name seems to be synonymous with the 10 x 3 training method. In fact, when I first ran into John Berardi at a Piggly Wiggly in Shreveport, he said, "Hey, aren't you that 10 x 3 guy?" I carefully placed the jumbo-sized container of Ben & Jerry's Phish Food back into the freezer and replied with a nod. Believe it or not, I did invent the 10 x 3 training parameters. I also invented the steam engine, the light bulb, Post-it notes, twist ties, nipple tassels, and the Internet. Ah hell, I've gotta come clean: I didn't invent the 10 x 3 training method, but I believe I helped make it more popular. Indeed, it's one of the most effective set of parameters I've ever used, and the percentage of my clients who respond well to it is higher than any other method I prescribe. What's so damn special about doing ten sets of three reps anyway? Honestly, I don't know, but the loading/volume combination seems to hit a "sweet spot" with most lifters. Whether the effectiveness is due to the sets, reps, loading, or rest periods is beyond what I'm willing to figure out, but it works — hella good. But Does It Work For Fat Loss? Oftentimes, when an advanced trainee hires me to add muscle, I'll start him on the 10 x 3 system by using compound exercises and medium-duration rest periods. His eating plan would consist of slightly above maintenance calories and the frequency of training would be 2-3 times per week, per body part. Surprisingly, it wasn't until last year that I started experimenting with 10 x 3 for fat loss. Although I'd been using the system for over five years, I always avoided 10 x 3 with my clients who wanted to drop to single digit body fat. Why? First off, trainees often get very sore when they embark on the 10 x 3 method. This soreness is usually due to them performing a set/rep volume that's larger than they're accustomed to with about 80% of 1RM (one rep max). After all, most trainees equate larger loads with lower volumes (3 x 3, 5 x 3, etc.). Second, I often prescribed a load that caused my clients to be at or near failure during the last rep of the last set. This loading prescription often induced considerable fatigue accumulation (not bad for hypertrophy, but not good during dieting phases). Third, I usually prescribed a progression that consisted of a 2-3% load increase with each subsequent workout. Anyone who's been on a fat loss eating plan knows how difficult it is to gain maximal strength while in such a deprived state. Finally, I figured the combination of loading, frequency, and fatigue accumulation was excessive for anyone trying to lose fat. Nevertheless, I decided to address the 10 x 3 and fat loss issue. So, I pulled out the ol' thinking cap and went to the drawing board to find a solution. Basically, I was looking for an effective "middle ground" that would take advantage of the highly effective 10 x 3 system, while managing the fatigue factor since hypo-maintenance eating plans impede performance and recovery. What I discovered was incredible, but it took some work. Modifications for Rapid Fat Loss The first issue I needed to address was loading. Even though a load of 80-85% of 1RM was great for hypertrophy, it needed to be adjusted during periods of restricted calories. I knew I needed to keep the load as high as possible to preserve maximal strength, but I didn't want to push the intensity level too high. Therefore, I discovered that a loading of 75% of 1RM, or a 10 repetition maximum was ideal. Second, the cardiovascular demand of the workout needed to be enhanced. Yes, I know, weight-training doesn't burn many calories, but that doesn't mean that steps shouldn't be taken to increase caloric expenditure. As such, I shortened the rest periods from 70-90 seconds to 30-45 seconds. Third, a frequency of three sessions per week, per muscle group, was excessive for a fat loss plan. Sure, I could've de

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    10 x 3 For Fat Loss by Chad Waterbury The Magic of 10 x 3 My name seems to be synonymous with the 10 x 3 training method. In fact, when I first ran into John Berardi at a Piggly Wiggly in Shreveport, he said, "Hey, aren't you that 10 x 3 guy?" I carefully placed the jumbo-sized container of Ben & Jerry's Phish Food back into the freezer and replied with a nod. Believe it or not, I did invent the 10 x 3 training parameters. I also invented the steam engine, the light bulb, Post-it notes, twist ties, nipple tassels, and the Internet. Ah hell, I've gotta come clean: I didn't invent the 10 x 3 training method, but I believe I helped make it more popular. Indeed, it's one of the most effective set of parameters I've ever used, and the percentage of my clients who respond well to it is higher than any other method I prescribe. What's so damn special about doing ten sets of three reps anyway? Honestly, I don't know, but the loading/volume combination seems to hit a "sweet spot" with most lifters. Whether the effectiveness is due to the sets, reps, loading, or rest periods is beyond what I'm willing to figure out, but it works — hella good. But Does It Work For Fat Loss? Oftentimes, when an advanced trainee hires me to add muscle, I'll start him on the 10 x 3 system by using compound exercises and medium-duration rest periods. His eating plan would consist of slightly above maintenance calories and the frequency of training would be 2-3 times per week, per body part. Surprisingly, it wasn't until last year that I started experimenting with 10 x 3 for fat loss. Although I'd been using the system for over five years, I always avoided 10 x 3 with my clients who wanted to drop to single digit body fat. Why? First off, trainees often get very sore when they embark on the 10 x 3 method. This soreness is usually due to them performing a set/rep volume that's larger than they're accustomed to with about 80% of 1RM (one rep max). After all, most trainees equate larger loads with lower volumes (3 x 3, 5 x 3, etc.). Second, I often prescribed a load that caused my clients to be at or near failure during the last rep of the last set. This loading prescription often induced considerable fatigue accumulation (not bad for hypertrophy, but not good during dieting phases). Third, I usually prescribed a progression that consisted of a 2-3% load increase with each subsequent workout. Anyone who's been on a fat loss eating plan knows how difficult it is to gain maximal strength while in such a deprived state. Finally, I figured the combination of loading, frequency, and fatigue accumulation was excessive for anyone trying to lose fat. Nevertheless, I decided to address the 10 x 3 and fat loss issue. So, I pulled out the ol' thinking cap and went to the drawing board to find a solution. Basically, I was looking for an effective "middle ground" that would take advantage of the highly effective 10 x 3 system, while managing the fatigue factor since hypo-maintenance eating plans impede performance and recovery. What I discovered was incredible, but it took some work. Modifications for Rapid Fat Loss The first issue I needed to address was loading. Even though a load of 80-85% of 1RM was great for hypertrophy, it needed to be adjusted during periods of restricted calories. I knew I needed to keep the load as high as possible to preserve maximal strength, but I didn't want to push the intensity level too high. Therefore, I discovered that a loading of 75% of 1RM, or a 10 repetition maximum was ideal. Second, the cardiovascular demand of the workout needed to be enhanced. Yes, I know, weight-training doesn't burn many calories, but that doesn't mean that steps shouldn't be taken to increase caloric expenditure. As such, I shortened the rest periods from 70-90 seconds to 30-45 seconds. Third, a frequency of three sessions per week, per muscle group, was excessive for a fat loss plan. Sure, I could've de

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    3K просмотров1 страница

    10x3 For Fat Loss by Chad Waterbury

    Загружено:

    Tim Donahey
    10 x 3 For Fat Loss by Chad Waterbury The Magic of 10 x 3 My name seems to be synonymous with the 10 x 3 training method. In fact, when I first ran into John Berardi at a Piggly Wiggly in Shreveport, he said, "Hey, aren't you that 10 x 3 guy?" I carefully placed the jumbo-sized container of Ben & Jerry's Phish Food back into the freezer and replied with a nod. Believe it or not, I did invent the 10 x 3 training parameters. I also invented the steam engine, the light bulb, Post-it notes, twist ties, nipple tassels, and the Internet. Ah hell, I've gotta come clean: I didn't invent the 10 x 3 training method, but I believe I helped make it more popular. Indeed, it's one of the most effective set of parameters I've ever used, and the percentage of my clients who respond well to it is higher than any other method I prescribe. What's so damn special about doing ten sets of three reps anyway? Honestly, I don't know, but the loading/volume combination seems to hit a "sweet spot" with most lifters. Whether the effectiveness is due to the sets, reps, loading, or rest periods is beyond what I'm willing to figure out, but it works — hella good. But Does It Work For Fat Loss? Oftentimes, when an advanced trainee hires me to add muscle, I'll start him on the 10 x 3 system by using compound exercises and medium-duration rest periods. His eating plan would consist of slightly above maintenance calories and the frequency of training would be 2-3 times per week, per body part. Surprisingly, it wasn't until last year that I started experimenting with 10 x 3 for fat loss. Although I'd been using the system for over five years, I always avoided 10 x 3 with my clients who wanted to drop to single digit body fat. Why? First off, trainees often get very sore when they embark on the 10 x 3 method. This soreness is usually due to them performing a set/rep volume that's larger than they're accustomed to with about 80% of 1RM (one rep max). After all, most trainees equate larger loads with lower volumes (3 x 3, 5 x 3, etc.). Second, I often prescribed a load that caused my clients to be at or near failure during the last rep of the last set. This loading prescription often induced considerable fatigue accumulation (not bad for hypertrophy, but not good during dieting phases). Third, I usually prescribed a progression that consisted of a 2-3% load increase with each subsequent workout. Anyone who's been on a fat loss eating plan knows how difficult it is to gain maximal strength while in such a deprived state. Finally, I figured the combination of loading, frequency, and fatigue accumulation was excessive for anyone trying to lose fat. Nevertheless, I decided to address the 10 x 3 and fat loss issue. So, I pulled out the ol' thinking cap and went to the drawing board to find a solution. Basically, I was looking for an effective "middle ground" that would take advantage of the highly effective 10 x 3 system, while managing the fatigue factor since hypo-maintenance eating plans impede performance and recovery. What I discovered was incredible, but it took some work. Modifications for Rapid Fat Loss The first issue I needed to address was loading. Even though a load of 80-85% of 1RM was great for hypertrophy, it needed to be adjusted during periods of restricted calories. I knew I needed to keep the load as high as possible to preserve maximal strength, but I didn't want to push the intensity level too high. Therefore, I discovered that a loading of 75% of 1RM, or a 10 repetition maximum was ideal. Second, the cardiovascular demand of the workout needed to be enhanced. Yes, I know, weight-training doesn't burn many calories, but that doesn't mean that steps shouldn't be taken to increase caloric expenditure. As such, I shortened the rest periods from 70-90 seconds to 30-45 seconds. Third, a frequency of three sessions per week, per muscle group, was excessive for a fat loss plan. Sure, I could've de

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    из 1

    10 x 3 For Fat Loss

    by Chad Waterbury
    Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=795366
    Day 1 Sets/Reps Rest Weight Day 15 Sets/Reps Rest Weight
    Deadlifts 10x3 @ 75% 1RM 45 sec. 75 Deadlifts 10x3 @ 77% 1RM 45 sec. 77
    Chin-Ups 10x3 @ 75% 1RM 45 sec. 75 Chin-Ups 10x3 @ 77% 1RM 45 sec. 77
    BB Front Squats 10x3 @ 75% 1RM 45 sec. 75 BB Front Squats 10x3 @ 77% 1RM 45 sec. 77
    Dips 10x3 @ 75% 1RM 45 sec. 75 Dips 10x3 @ 77% 1RM 45 sec. 77
    Cycle Sprints 10 mins 60 sec slow 30 sec sprint Cycle Sprints 13 mins 60 sec slow 30 sec sprint
    Day 2 Day 16
    Rope Jumping 10 mins Rope Jumping 12 mins
    Day 3 Off Day 17 Off
    Day 4 Sets/Reps Rest Weight Day 18 Sets/Reps Rest Weight
    Back Squats 10x3 @ 75% 1RM 45 sec. 75 Back Squats 10x3 @ 77% 1RM 40 sec. 77
    Power Clean 10x3 @ 75% 1RM 45 sec. 75 Power Clean 10x3 @ 77% 1RM 40 sec. 77
    Romanian Deadlifts 10x3 @ 75% 1RM 45 sec. 75 Romanian Deadlifts 10x3 @ 77% 1RM 40 sec. 77
    Standing Military Press 10x3 @ 75% 1RM 45 sec. 75 Standing Military Press 10x3 @ 77% 1RM 40 sec. 77
    Walk/Sprint 10 mins 60 sec walk 30 sec sprint Walk/Sprint 13 mins 60 sec walk 30 sec sprint
    Day 5 Off Day 19 Off
    Day 6 Day 20
    Rope Jumping 11 mins Rope Jumping 13 mins
    Day 7 Off Day 21 Off

    Day 8 Sets/Reps Rest Weight Day 22 Sets/Reps Rest Weight


    Deadlifts 10x3 @ 75% 1RM 40 sec. 75 Deadlifts 10x3 @ 79% 1RM 45 sec. 79
    Chin-Ups 10x3 @ 75% 1RM 40 sec. 75 Chin-Ups 10x3 @ 79% 1RM 45 sec. 79
    BB Front Squats 10x3 @ 75% 1RM 40 sec. 75 BB Front Squats 10x3 @ 79% 1RM 45 sec. 79
    Dips 10x3 @ 75% 1RM 40 sec. 75 Dips 10x3 @ 79% 1RM 45 sec. 79
    Cycle Sprints 11.5 mins 60 sec slow 30 sec sprint Cycle Sprints 14.5 mins 60 sec. Slow 30 sec sprint
    Day 9 Day 23
    Rope Jumping 11 mins Rope Jumping 13 mins
    Day 10 Off Day 24 Off
    Day 11 Sets/Reps Rest Weight Day 25 Sets/Reps Rest Weight
    Back Squats 10x3 @ 77% 1RM 45 sec. 77 Back Squats 10x3 @ 77% 1RM 35 sec. 77
    Power Clean 10x3 @ 77% 1RM 45 sec. 77 Power Clean 10x3 @ 77% 1RM 35 sec. 77
    Romanian Deadlifts 10x3 @ 77% 1RM 45 sec. 77 Romanian Deadlifts 10x3 @ 77% 1RM 35 sec. 77
    Standing Military Press 10x3 @ 77% 1RM 45 sec. 77 Standing Military Press 10x3 @ 77% 1RM 35 sec. 77
    Walk/Sprint 11.5 mins 60 sec walk 30 sec sprint Walk/Sprint 14.5 mins 60 sec walk 30 sec sprint
    Day 12 Off Day 26 Off
    Day 13 Day 27
    Rope Jumping 12 mins Rope Jumping 14 mins
    Day 14 Off Day 28 Off

    Exercise 1 Rep Max


    Deadlift 100
    Chin-Ups 100
    Front Squat (or Hack Squats) 100
    Dips (or Decline Bench Press) 100
    Back Squat 100
    Power Clean (or Seated Rows) 100
    Romanian Deadlift 100
    Standing Press 100

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