10 x 3 For Fat Loss vs Complexes for Fat Loss

[ThreeSidedDice]

Ok so I've been doing rippetoes workout for about 8 weeks now and was thinking I want to move onto a weight loss workout since I only have another 7 weeks until summer. Looking into the routines I saw waterbury's 10x3 for fat loss and Cosgrove's complexes. I was just wondering who has experience with either or both of these and which people prefer.

Also with Waterbury's 10x3 for fat loss you are given 3 days off every week, I have the time to workout on those days and currently I've been taken every sunday off but I feel like 3 days off is excessive. What thoughts do you guys have on taking three days off, should I do something on 1 or 2 of those days instead of just taking them off.

With the complexes I am also wondering if i am using the lowest weight then will that weaken my stronger muscle groups?

Thanks for your help guys.

 

[Chillen]

Ok so I've been doing rippetoes workout for about 8 weeks now and was thinking I want to move onto a weight loss workout since I only have another 7 weeks until summer. Looking into the routines I saw waterbury's 10x3 for fat loss and Cosgrove's complexes. I was just wondering who has experience with either or both of these and which people prefer.

Also with Waterbury's 10x3 for fat loss you are given 3 days off every week, I have the time to workout on those days and currently I've been taken every sunday off but I feel like 3 days off is excessive. What thoughts do you guys have on taking three days off, should I do something on 1 or 2 of those days instead of just taking them off.



With the complexes I am also wondering if i am using the lowest weight then will that weaken my stronger muscle groups?

Thanks for your help guys.

Edited:

Personally speaking, I prefer a "series of exercises".

For example: Group 1 would have a series of 4 or so, and group 2 would have a series of 4 or so (basically a push/pull, where you do a pull and then the opposite push, etc), that hits the entire body, where there is no rest between exercises, until after the last exercise is completed. And the rest at the end of the series, would also tend to vary as time passes (progressively shorter). I have performed difference variations with rest in-between at times (30 seconds, etc), in the past, but this is generally not the norm. This is isn't exhaustive on what I do, but is "part" of it.

Other than having a main routine included, this would be close to some of Alwyn Cosgrove's protocols (though I tend to modify it some). Most of the time, I would develop a program like this if the focus was on fat-loss (bulk fat loss), and then step into a different workout approach (and change diet), if the purpose then becomes to deplete glucose stores, which then I tend to modify/follow some of Lyle McDonald's approaches and thought processes on this tailored to my history experiences.


Best wishes

Chillen

 

[blackbeard]

10x3 for fat loss? I'm not criticising Waterbury or those who do this method, but if you do say :-

Mon :- Cardio
Tue :- FBW/Rippetoe/Whatever Rocks Yer boat
Wed :- Cardio
Thu :- FBW/Rippetoe/Whatever Rocks Yer boat
Fri :- Rest
Sat :- FBW/Rippetoe/Whatever Rocks Yer boat
Sun :- Rest

Then adjust your diet accordingly, you don't need some fancy smancy fat loss program do you?