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  1. #1
    jesse_james's Avatar
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    10x3 method help?

    Stats: 196lbs 12-15% body fat, 5ft 8ins, 24 years old.
    Goals: muscle hypertrophy and strength.

    I have been reading up on the 10x3 method over at T-Nation and have decided to include it into my routine. I have decided to only include it on the compound movements. Below is my routine, any advice from people who are knowledgable about the 10x3 method would be appreciated.

    Day 1 Chest and Biceps
    Flat Bench 10x3
    Incline DB 4x8
    Incline flys 4x8

    BB curl 4x8
    Hammer Curls 4x8

    Day 2 Shoulders and abs
    Smith Machine Military Press 10x3
    DB Press 4x8
    DB lateral raises 4x8
    DB front raises 4x8

    Ab work

    Day 3 OFF

    Day 4 Back and triceps
    Deadlifts 10x3
    BB rows 4x8
    Lat Pull Down 4x8

    Skull Crushers 4x8
    Close grip bench 4x8
    pulldowns 4x8

    Day 5 Legs
    Squat 10x3
    Front squat 4x8
    Leg Press 4x8
    Leg extensions 4x8
    Calve raises 4x8

    Day 6 OFF

    Day 7 Chest and biceps
    Flat Bench 10x3
    Incline DB 4x8
    Incline flys 4x8

    BB curl 4x8
    Hammer Curls 4x8

    Is there anything I should change with this routine? Thanks!

  2. #2
    chest6's Avatar
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    looks good from a powerlifting standpoint...id leave the closegrip off that one day tho

  3. #3
    jesse_james's Avatar
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    Thanks Chest6, do you think those 2 tricep exercises would be enough on their own? Or should I inculde another tricep isolation exercise?

  4. #4
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    Quote Originally Posted by jesse_james
    Thanks Chest6, do you think those 2 tricep exercises would be enough on their own? Or should I inculde another tricep isolation exercise?
    go with extensions and dips
    extensions are where u get a rope and push it forward over your head (some ppl dont know)

  5. #5
    chest6's Avatar
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    also, you really dont need 4 sets frontsquat in there...pick one or the other...i would not do both

  6. #6
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    Any one have any advice on the 10x3 method? Thanks!

  7. #7
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    Bump

  8. #8
    collar's Avatar
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    why 4 sets of 8???
    every set???
    how bout trying increase some weight and do like 6 reps or so
    if ur doing it for power

  9. #9
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    Just remember to time your rest intervals with the 10x3 method. You want to keep your rest between 60-90 seconds. When you have a decent weight on the rack, 60 seconds feels like 10 seconds and it gets damn tough.

    But the 10x3 method only works if you have a short rest time, as I mentioned before.

  10. #10
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    Quote Originally Posted by RoNNy THe BuLL
    Just remember to time your rest intervals with the 10x3 method. You want to keep your rest between 60-90 seconds. When you have a decent weight on the rack, 60 seconds feels like 10 seconds and it gets damn tough.

    But the 10x3 method only works if you have a short rest time, as I mentioned before.
    Thanks for the advice I will have to time rest periods. What you think of the exercises after the core ones? Do you think its the correct amount?

    With this routine im looking for strength but also size, is this the correct routine for me? Or should I stick to 4x6-8 or 3x10. Thanks!

  11. #11
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    i dont like the fact that u are delts after chest= overlap in muscle groups= overtraining.

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