Thread: 10x3 method help?
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08-03-2005, 09:55 AM #1
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!
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08-03-2005, 09:59 AM #2
looks good from a powerlifting standpoint...id leave the closegrip off that one day tho
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08-03-2005, 10:02 AM #3
Thanks Chest6, do you think those 2 tricep exercises would be enough on their own? Or should I inculde another tricep isolation exercise?
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08-03-2005, 10:11 AM #4Originally Posted by jesse_james
extensions are where u get a rope and push it forward over your head (some ppl dont know)
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08-03-2005, 10:11 AM #5
also, you really dont need 4 sets frontsquat in there...pick one or the other...i would not do both
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08-03-2005, 10:21 AM #6
Any one have any advice on the 10x3 method? Thanks!
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08-03-2005, 04:30 PM #7
Bump
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08-03-2005, 09:08 PM #8
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
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08-03-2005, 09:41 PM #9
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.
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08-04-2005, 04:03 AM #10Originally Posted by RoNNy THe BuLL
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!
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08-07-2005, 10:16 AM #11
i dont like the fact that u are delts after chest= overlap in muscle groups= overtraining.
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