Waterbury 3X10 for Weight loss

T

ThreeSidedDice

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Hi guys so I looked at the stickies and realized there were pre-fabricated routines for use. I think waterbury's 3X10 for weight loss is for me I've been lifting for about 8-10 months now. I'm trying to lose some weight. I'm 5'6" and about 170 lbs. I just have a few questions about the routine.

1)Are these all the exercises I should be doing or should I supplement this with more iso's or compound exercises after a complex?

2)Two how often should I be doing cardio?

3)And finally I don't know how comfortable or safe I feel do hang cleans is there another exercise I can replace this with or should I just suck it up and try them?

4)Also what's a Front Squat + Push Press Hybrid?

I'm sure I"ll have more question later for those of you that don't know what routine I"m talking about here's is the link.

TESTOSTERONE NATION - Complexes for Fat Loss

Again guys thanks for all the help.
 
What was your weight training like previously? What do you squat, bench, deadlift? The hang clean is a good excercise but if you haven't learned the powerclean you should learn that first. Beginners can use that program but I think that starting strength is a better beginners program. All compound movements and it gets your strength up quick in all the basics. The book teaches you how to do these movements the right way from the start. The olympic lifts and there asistance exercises(the hang clean) are nessessary movements for developing power and shouldn't be exchanged because they look difficult. Learning them the right way is the answer. Look up the starting strength wiki page for answers about the program but you should get the book.
 
The front squat push press is better known as the thruster and can be seen in a video over at crossfit.com. w/f safe. I know you want to lose weight. You'll find your body will start looking more impressive on starting strength even thought it's not specifically a weightloss program.
 
The point is to start out small and get comfortable with them. If you don't try it you'll never experience there benefits. Start with a broomhandle or pvc pipe if you have too and work to a bar and so on. The powerclean far outways the benefits of the barbell row which is usually the sub.
 
I just have a concern about the starting strength program it seems very successful and I just read through a lot that thread. Anyway my question is based on the fact that they are only using 5 reps....I thought it was better to aim for the range of 8-12 reps and I know the program is praised so I assume it's correct, I'm just curious as to why this is the case.
 
I assume because it is a program to promote increases in strength (hence the name), not endurance.

"Better" is a relative term. 10-12 rep sets are also great.
 
well how will it affect me to lower my rep pattern to 5, because I usually do all my exercises at 10 reps. Also I had been lifting for quit a while and I don't want to lose the muscle mass I have already developed is this still a good program for me?
 
Don't stress dude. If you have been on a 10 rep scheme for a while a change will only do you good. It is likely that you will make some strength gains which then you can later utilise with higher rep schemes.

Further to this, a lower rep scheme will really tell your muscles to stick around to make sure you can lift the heavier weights.

Most importantly, you diet is going to be the biggest indicator of your results. Nutrition is key before everything.
 
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