10x3

F

freddy1

0
I just got doing doing a 5x5 rep scheme with some pretty good strength gains. im thinking of trying the 10x3 method. has anyone tried it? does it produce good mass gains?
 
I've tried the 10x3 system for strength development and it worked well, but I noticed very little in the way of muscle mass development.if you think about it, with the 10x3, you are getting a total of 30 reps, which is not much more than the number of reps per exercises when using the 5x5 system (25 total reps).It may just be me, but I have noticed that higher volume works much better for mass for me.I have tried the 10x10 system aka German Volume Training, and noticed significant muscle mass increases fairly quickly as long as I didn't use it for more than 4-5 weeks at a time.My cousin really responded to the 10x10 system when he wanted to add some mass and he regularly incoprorates it into his training cycles.I think Poliquin wrote an article about this type of training for T-Mag awhile back if you want to do a search.
 
Individuals will respond to different set/rep routines differently. I think a 10x3 would be great, because that's twice the reps per set as you're used to. Overall volume may remain about the same, but the intensity of each set will be different, and that should trigger some good gains.
It may not end up being the best routine for you, but changing gears should have an effect, and then you'll at least know whether its a good idea to do again in the future.
 
ballast:

so you got some pretty good results with GVT? ive tried it before and saw some minor gains but nothing impressive....im also thinking of trying GVT again, only now with much more knowledge of recovery and inetnsity than when i did it before...could you describe your GVT workout? i know the principle is 10x10 same exercise, but what split did you use? what kind of rest periods between sets did you use?
 
I currently use the 10x3 method. I like it, works good, kicks my ass, feels great. As far ass gains go - it's too early to tell.
 
Mass does not equal strength. Here's the rule of thumb:

Low intensity, lots of reps, little rest = bigger size gains, lesser strength gains

High intensity, few reps, lots of rest = bigger strength gains, lesser size gains
 
freddy said:
ballast:

so you got some pretty good results with GVT? ive tried it before and saw some minor gains but nothing impressive....im also thinking of trying GVT again, only now with much more knowledge of recovery and inetnsity than when i did it before...could you describe your GVT workout? i know the principle is 10x10 same exercise, but what split did you use? what kind of rest periods between sets did you use?
Click to expand...

Like I said, I noticed fairly consistent gains but they dropped off quickly after about the 5th week.This happened all three times I have implemented the 10x10 system, which led me to believe that for me, this technique was best used infrequently.My cousin on the other hand, whom I believe to be what some can describe as an easy gainer, would go for months at a time on this program and have fairly steady results the entire time, so it may be highly individualistic.

Anyway, I stuck to basically the same format.

Monday: back squats or front squats 10x10; standing calf raises 5x10
Tuesday: bench presses 10x10; bent rows 10x10
Wednesday: off
Thursday*: stiff-legged deadlifts 5x10; lying leg curls 5x10; seated calf raises 5x10
Friday: lat pulldowns 10x10; dumbell shoulder press 10x10
Saturday and Sunday: off

*My first try at this, I did 10x10 on the stiff-legged deadlifts and found it way too hard on the low back for me, so I split the hamstring work (which should be done anyway because the hamstrings are responsible for hip extension and knee flexion-and I didn't know about glute/ham raises at the time)

My cousin did a variation which I think was called GVT2000 (?), where after the 10x10 work, he did an additional isolation movement for most bodyparts using 3 sets of 10 reps.

I always followed the traditional 10x10 system by starting out with 60% of my 1rm (or as close to it as I could figure it) and strict 60 second rest intervals between sets.If I could complete all 10 sets of 10 reps, I added 5 pounds next time.
 
i do 5x10 on my abs all the time and it works beatifully. im 40 pounds away from being able to put all the weight on the weighted cruch machine.
 
You must log in or register to reply here.
Back
Top