T Nation

My 10x3 Results


#1

Hi all,

I just wanted to share with everyone the awesome results I have been having with my 10x3 program.

I started the program 3 weeks ago weighting 86.6kg and after 3 full weeks I weighed in at 91.5kg. I must note that I am not taking creatine so there is no 'water' weight from it (I gain about 2-3kgs in the first week of using creatine for the record).

As far as fat gain goes it appears to be minimal. In fact I am getting new veins appearing all the time! Undoubtedly I've added a little, but I'd say at least 90% of my gains have been quality.

  • For the first time ever I've consumed a 'post workout' shake, pre- and post- workout. 40g C and 30g P Pre, 60g C and 40g P post.

  • The only supps I'm using are : protein powder, xtend (bcaa and glutamine) and sesamin. I take 500mg of sesamin at dinner time. I included this as I usually have a predisposition to add fat quickly. Sesamin is supposedly anti-anabolic yet I'm still gaining quick.

3 sessions per week I sip 3 serves of xtend during the workout (21g bcaa, 7.5 g glut) and have one in post shake.
The other workout I have 1.5 serves pre and post. This is simply due to the fact I train at a different gym on that day. I also am drinking a truckload of green tea.

I am yet to miss any reps eg gettign all 30 and the poundages have increased each and every workout. I go up either 2.5 or 5 kg at a time.

The workout
(for those unfamilar with 10x3 check out CW's work)

Mon:
Squats 10x3
GM 5x5

Tues:
Bench 10x3
Row 10x3

Wed: Off

Thurs:
GHR 10x3
Light quad work, maybe unilateral eg lunges 3 sets

Fri:
Chins 10x3
Military press 10x3
Curls: 5x5

Initally I set my self a goal to hit 90kg by mid- late november, however I've blown past that already. I'm going to keep this program going for another 3-4 weeks all I keep everyone updated.


#2

Good. It's a great training protocol. Glad you're having good results.


#3

Congrats!

I love working out like this too and I have introduced it to several members of my gym and they all like it as well as have gains from it.


#4

Good job man

My routine is so similiar to yours. Do you superset the chins/military press and bench/rows?. 10 x 3 is fun and I walk away feeling like much has been accomplished.


#5

Looks very similar to the routine I did when I first switched to 10X3's. It works like a charm if you haven't done higher volume work before. Congrats on your progress!


#6

This is money.

I remember the first time I did low rep sets. I also remember the first time I added PWO nutrition. Putting them together would have effects like you indicate.

Dan "money" McVicker


#7

What is GM and GHR?

Damn, I feel like a newb.


#8

GM - Good morning
GHR - Glute Ham Raise


#9

With just two exercizes most days is your workout only taking around 30 minutes to complete? On the 10 x 3 lets say 70 seconds between sets and on the 5 x 5 at 60 to 90 seconds that is about 20 minutes of rest and those 15 sets should take under one minute per set which would make it about 35 minute workout.

I have tried a 10 x 3 and always left the gym feeling like I was missing out on something. Not a hard enough pump and way to short of a workout. It may just be mental but it has just been hard for me to stick to those short workouts. I am glad it is working well for you, maybe I should try it again.