10 x 3 for Fat Loss article
Here is a slightly unconventional approach to fat loss written by Chad Waterbury for ********. I would be interested to here comments/opinions on the program.
Cheers Hriliu999
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 decreased the loading and increased the rest periods to offset fatigue, but such steps would have altered the true magic of 10 x 3. So, I opted to decrease the frequency of training each body part to twice each week.
Finally, I knew a loading progression of 2-3% per workout wouldn't work. It was too much for any dieting trainee to handle. During the periods I experimented with such loading progressions, the trainee only lasted about two weeks before he was burnt. And that's not good.
So I chiseled away at the loading prescriptions and realized that a hybrid progression plan worked best. One workout would consist of decreasing the rest period; the other workout would consist of increasing the load, albeit 1.5 to 2%.
Abs and Cardio
I already came clean regarding the 10 x 3 invention, so I'll take it one step further: I despise cardio and ab training. Yep, I've got nothing but rancor for either one. Now, that doesn't mean that a program shouldn't include either (it should), but it's not necessary to run for 45 minutes or perform a zillion crunches. To perform either is an act of futility if you're trying to get your six-pack out of the freezer. Long-duration cardio will eat up muscle and crunches are little more than a waste of time.
You wanna get lean? Then you best find an effective weight-training program and adhere to one of the many outstanding eating plans here on ********. You want a California beach midsection? Stick to compound exercises. Squats, deads, chins, and overhead presses will provide more than enough stimulus to develop the abdominal region to fitness model status.
If such exercises didn't work, I wouldn't say it. After all, I could make some serious coin if every other article I wrote was devoted to ab training. Unless you're a powerlifter, there's no need to isolate them within your routine.
Side Rant: If you're one of the masochists who lives for waking up to sore abs, do the following: perform 5 x 5 pull-ups with a heavy dumbbell between your feet.
Okay, now that my little schoolgirl screaming fit is over, I'll tell you that it's beneficial to increase your heart rate with high-intensity energy system training. That's why I've included a fat-burning "booster" phase within this program. Exercises such as sprints and rope jumping have induced the largest levels of fat-burning within my gym. You'll do both during this program.
The novelty of this program is evident within the progression plan. Be sure you adhere to the prescription that follows the workout. Here's the plan you've been waiting for!
The Program
Day 1
Weight Training
Exercises: Deadlifts, Chin-ups or Pulldowns, Barbell Front or Hack Squats, Dips or Decline Bench Press
Sets: 10
Reps: 3
Rest: 45 seconds between sets
Load: 75% of 1RM (10 repetition maximum)
Note: Perform all 10 sets of each exercise before moving to the next. This method remains constant throughout the program.
Hack squat starting position (elevated heels optional)
Fat-Burning Booster
Exercise: Cycle Sprints
Method: Low intensity ped****g for 60 seconds followed by 30 seconds sprinting
Duration: 10 minutes
Day 2
Rope Jumping
Duration: 10 minutes
Day 3: Off
Day 4
Weight Training
Exercises: Back Squats, Seated or Bent-over Rows, Romanian Deadlifts, Standing Military Press
Sets: 10
Reps: 3
Rest: 45 seconds
Load: 75% of 1RM
Dumbbell Military Press
Fat-Burning Booster
Exercise: Walk/Sprint
Method: Walk for 60 seconds, sprint for 30 seconds
Duration: 10 minutes
Day 5: Off
Day 6
Rope Jumping
Duration: 11 minutes
Day 7: Off
Day 8
Repeat Cycle
Perform this program for 4 weeks.
Progression
Day 1
Weight Training — Decrease the rest periods by 5 seconds on Week 2. Increase the load by 1.5 to 2% on Weeks 3 and 4.
Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.
Day 2
Rope Jumping — Increase the duration by 60 seconds.
Day 4
Weight Training — Increase the load by 1.5 to 2% on Week 2. Decrease the rest periods by 5 seconds on Weeks 3 and 4.
Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.
Day 6
Rope Jumping — Increase the duration by 60 seconds.
Get To It!
I've been hemming and hawing with myself in order to devise a snappy, catchy ending to this article. But I don't want you to wait another second before starting this routine. So get to the fat-burning and don't forget about your eating plan!
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