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.
(for those unfamilar with 10x3 check out CW’s work)
Light quad work, maybe unilateral eg lunges 3 sets
Military press 10x3
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.