T Nation

10 X 3 For Deadlift


#1

I have heard people making good gains in size and strength with 10X3. I was wondering if i would get some good results using it for Deadlift.


#2

Try it and see what happens...


#3

I'm doing it now; it hurts like hell, but you feel yourself getting stronger. Just remember to do a good warm up and PWO stretch or else you'll be waddling for a week.


#4

I've done it and liked it. Since you're only doing 3 reps you can go a bit heavier. I suggest using a workout log if you aren't already. It is always hard for me to remember how many sets I've done. Especially after heavy deadlifts.


#5

I thought he was refering to 10 reps for 3 sets, and not 3 reps for 10 sets... they both sound interesting though lol


#6

Can't recommend it highly enough.

Don't be surprised if sets 4-7 are the easiest. Interesting aspect of the ramping of nervous system while accumulating fatique.


#7

I had a 10x5 deadlift day today (third week of ABBH (progresses 10x3 10x4 10x5 with the same weight)).

10x3 deadlift is awsome for mass and strength


#8

It's weird, but I have noticed that.
The first three sets are fucking hell, especially if you're working within 80-90% of your 1RM, but then you just start pumping reps out. The body is a weird thing.


#9

I was amazed by how true this is when i did 10x3...

I have had great experiences with 10x3 deadlift. Tough as hell, excellent workout.


#10

I have also experienced the same thing. And I have never put on more overall mass than when I started deadlifting, and I have always used 10x3 as my primary parameters.

I find that I really have to force myself to continue to add weight, dreading or it whatever, but when I do it seems like I should have bumped up the weight long ago.


#11

I've had excellent progress not just in hamstring development, but in overall strength as well... you'll notice that you may need straps or hooks for your last couple of sets... I did, my grip wasn't up to par, but it sure is now!


#12

I've seen that too. Been doing deadlifts 10 x 3 for about a month now, love it, the weight for my sets has gone up 40 kilos (88 pounds). Some of that was undoubtedly due to not having done a ton of deadlifting in the past and underestimating what I could handle, but still, great progress.


#13

This was recommended in Meltown training, published on this site a couple years ago...

I did it for awhile and liked it.

30 reps total, good stuff.


#14

WOW hearing what you guys have to say about it I will definetly be doing 10X3 for deadlift. I have done 10X3 for bench before and i liked it. I have only been deadlifting for a month(because im a retard) so I hope to get my strength up. Thanks guys for your replies


#15

the 10x3 and deadlift seem to go hand in hand for me. It has been my favorite way to do the exercise for the last while.

I encourage others, once they have somebody watch their form to use the 10x3 and see serious gains.


#16

I know the positive benefits of the 10x3 have been repeated alot but I may as well chime in and agree. It's a great alternative for a few weeks to gear up for a higher amount of weight and intensity before trying something new.


#17

10 x 3 deadlifts made me buy new shorts, curse my massive leg genetics!


#18

i just wanted to say you need to stretch very good before you go heavy,or else you will pay the price.Rings so true today cause i was maxin on DL's and bout 5 mins after my right hammie cramped like nothing else


#19

Great idea. I love 10x3 for deads. I recommend that you ease into them...start out at 75% and just see how your body reacts to it.

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#20

thats exactly how i got such sexy traps... not to mention 4 wheels on my deadlift.