The Science of 10 x 3 by Chad Waterbury

Johnny Bravo · 05-29-2005, 02:47 AM

From T-Naton.com

Interesting article.

Q80_MuscleHed · 05-30-2005, 01:52 AM

A great post .. from a great modertor :) .. thx big johnny :)

Johnny Bravo · 05-30-2005, 02:02 AM

Quote:

Originally Posted by q80_muscleHed

A great post .. from a great modertor :) .. thx big johnny :)

Thanx. I don't know if we can post those articles, if thety have they copyright.
Just played it safe, and linked to the article instead.

anyways, I have tried 10x3 for benchpress and it really did help.
besides for hypertrophy my technic REALLY improved a lot.

PatJordan · 05-30-2005, 10:13 AM

I am going to try this.. now say if I work on chest... should i do 10 x 3 for every exercise for chest??

Johnny Bravo · 05-30-2005, 10:23 AM

Quote:

Originally Posted by PatJordan

I am going to try this.. now say if I work on chest... should i do 10 x 3 for every exercise for chest??

No only 1 exercise :) i.e. benchpress.

As you get more "advanced" you could easily do 10x3 for bench and for deadlift for example.

Just remember to increase the weight for each workout (just like in your regular workout).

PatJordan · 05-30-2005, 10:30 AM

Quote:

Originally Posted by Johnny Bravo

No only 1 exercise :) i.e. benchpress.

As you get more "advanced" you could easily do 10x3 for bench and for deadlift for example.

Just remember to increase the weight for each workout (just like in your regular workout).

thanks man... i have to switch up my work out... cause when i go to the gym i get so bored... so tonight i am going to try this 10x3 for bench press only... and iw ill increase the weight at the same time..i might also try this exercise for bi-ceps too..

Johnny Bravo · 05-30-2005, 10:38 AM

Quote:

Originally Posted by PatJordan

thanks man... i have to switch up my work out... cause when i go to the gym i get so bored... so tonight i am going to try this 10x3 for bench press only... and iw ill increase the weight at the same time..i might also try this exercise for bi-ceps too..

I did 10x3 while I did fullbody workouts 3 times a week. Just add a few pounds for every workout.
I don't know how great 10x3 is for the smaller muscles.. Not very good I think.

Bring a stopwatch to the gym so you can keep time of your pause between the sets.

PatJordan · 05-30-2005, 10:56 AM

Quote:

Originally Posted by Johnny Bravo

I did 10x3 while I did fullbody workouts 3 times a week. Just add a few pounds for every workout.
I don't know how great 10x3 is for the smaller muscles.. Not very good I think.

Bring a stopwatch to the gym so you can keep time of your pause between the sets.

THANKS JB I WILL KEEP YOU POSTED.. .

Johnny Bravo · 05-30-2005, 10:58 AM

Quote:

Originally Posted by PatJordan

THANKS JB I WILL KEEP YOU POSTED.. .

No problem :)
You could create a log on this forum and let us all know how it goes.. and if you have questions, all members can answer them.

Pain · 05-30-2005, 01:53 PM

Quote:

Originally Posted by Johnny Bravo

I don't know if we can post those articles, if thety have they copyright.
Just played it safe, and linked to the article instead.

just copy and paste the article but give credit and link to the website....

and if anyone gives you shit... :~gunthug:

Johnny Bravo · 05-30-2005, 02:00 PM

Quote:

Originally Posted by Pain

just copy and paste the article but give credit and link to the website....

and if anyone gives you shit... :~gunthug:

okay I did first but then saw a big section about lawsuits and so on.

besides I pm'ed the admin (or whatever he was) on T-Nation asking if we could post the articles if we gave credit to T-Naton, the author and jesus christ.

Still waiting for him to reply.