offo

I found this what do you think to that 10 sets of 3

http://findarticles.com/p/articles/m...1/ai_n13504307

Bulldozer

Page wouldnt load for me for some reason.

But if its by chad waterbury then it will be a good article.

There are other articles about 10x3 on t nation written by him.

I am thinking about givving it a go sometime in the future.

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leeston

offo, i'm all for different types of training. Give it a go and tell us about it.

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TH&S

Offo - I think 10x3 may be too advanced for you ... You need a fairly high level of conditioning to deal with that volume...

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D: 220 | B: 110 | S: 170 | Target: 550

YetiMan

What would 10x3 do to you? I mean you could llift a lot heavier. Would this be strength with a by product being size?

wogihao

Its a strenght routine, i cant think of a more retareded program for building muscle. it will be a side efect of the strenght that you will gain. even a 5x5 program will result in more mass than this.

Also if your not used to it it will kill your joints, the extra stress on the muscle/conective tissues if you do it right will be very harsh.

This program realy works well if you are quite a strong chap already.

The only reasion you would do this would be to get much stronger. but then i thought your goals were to build muscle?


ok a series of heavy singles would be worse than this for mass lol.

chrisj22

:rolleye11

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offo

well i am out for building size right now for the next 5 weeks then switch to strength

wogihao

:gun:
very funny, ofcourse you couldnt have known this but I dont do this because of a lack off effort on my part.

go and mark some term papers, im dislexic (why is Dislexica so difficult to spell!).

the content of my message is still valid if the grammer spelling is not.

wogihao

ahhhh i see, i will take a look at your log. I have some programs that were given to me for strongman that would probably suit you a bit better as a greenhorn i will PM you later when i check my old PC.

chrisj22

Of course it is. Please don't get all upsetty-wetty - come & give me a cuddle.
:love:

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wogihao

lol unfortunatly there is no group hug emote. My comment came off a bit harsh there mate.

anyway back to offo's strenght post.

after takeing a look at your previous posts, your at the start of the journey. the best thing you can do is pick and stick. find a routine that has worked for other people before and is easy to mesure your progress.

all round strenght is achevable but consider this,

to make consistant progress as a natural and beginer i would pick one compound exersise (probably the squat or standing push press)

If you sorted out your diet mate you could do both programs at the same time then imagine what the groovy results would be. but you need to sort it out.

the reasion to do this is your putting all your energy and effort and recover into 1 compound movement even with a poor diet you will make progress with enough effort and rest.

train the lift 2x per week

if it was the push press i would do this.

say your first workout is Tuesday:

1 x 10 @ just the bar (this is warmup and get the blood flowing)
1 x 8 = somthing that you can manage for 8 without busting a gut
1 x 6 = " 6
1 x 4 = "
2 x 3 = "

Friday you would do the same thing again, dont go crazy its consistant gradual progress your looking for.

so come next week you add a few pounds to the bar, rince and repeat. It might seem ****ty and easy but by the second month things will start getting seriously harsh because every week you have been adding a couple of pounds by the end of week 8 you would have added 16lbs to the overhead press, thats alot of weight if your doing it right. over a year thats a significant increase in size and strenght.

people say that this would suck for a strenght program but then think about this, if your starting overhead press is say... 45kg thats like 100lbs, if you did that program for 1 year thats 52 weeks of progress at 2lbs per week thats 104lbs on your overhead lifting. giving you a 204lb overhead press thats good for a natty. and you would be a good stone or so heavyer. your triceps, shoulders and back will be much thicker.

Old timers used this method, and they comonly had masive overhead strenght - consider that guys at 140lbs were regulary doing 200lb+ lifts in the old military style makes you think how much we have lost.

When was the last time you saw anyone standing overhead lifting with a weight above 110lbs? in a chrome and fern gym? (i ninja'd the quote from Dino training). not often. sadly overhead lifting just not as cool as it used to be. considering that the two handed deadlift, well any two handed lift was often refered to in early training books are Odd lifts. makes you think.

Anyway the principle is aplyed in the same way to say the squat, however not many people have the mental aplication/dedication/self hate to do that lol. but the results would be kick ass.
Ofcourse you would need to add a little more weight but not to much (5lbs maby)

I would wager that after a year like that you would be a beast. your training weight now for the squat wouldnt even be your warmup at the end of the year.

Others would say that the 20 rep squat programs would be good, however for strenght i think there not the best way. but for strenght i think there are better ways of getting there.

offo

wog i would appreciate that mate >D

Captain Hero

Is that all for our English lesson today sir?

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Captain Hero

:grouphug::grouphug::grouphug::grouphug:


:p


back on topic Offo let us know how you get on with this routine bro

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