And I was wondering has anyone ever tried this? Has it worked well on Hypertrophy & Strength gains?
I was also reading through this and was wondering about the trap/shoulders work? It seems to lack it (or alteast in that example) and how would I go about adding trap/shoulder work to the example routine given on that article..
I tried it for 4 weeks (probably not enough time, but still saw some results). My strength went up more than anything else. I probably gained some size, but not a ton (my own fault, didn't eat enough!). So if you have your diet in order, and are committed and don't mind lifting heavy ass stuff for 10 sets, go for it! I personally liked it.
Personally, I love ABBH. It is one of my favorite programs. Works well, simple, and quick. All good things for those of us with limited training time.
Generally, your traps and shoulders will be worked more than enough by the other exercises. Deads, bench, rows, dips, etc., will work your traps and shoulders. If you want, you can always substitute military presses for dips on the vertical upper body day.
I've tried 10x3 as part of West Side's weekly periodization. I actually made better strength gains using Poliquin's 1-6-1 workout, but gains dropped off on that program after 2 weeks so I've been rotating that with about 4 weeks of EDT or other programs.
The key is to use the adjust load so you're doing challenging workouts most of the time. If it runs you into the ground, use 10% less weight, hell, start with 10RM and work up slowly from there. It 5RM feels easy, add more weight, and stick with it for a while, so the total volume can accumulate.
"gains dropped off" means that I was no longer experiencing the large increases in strength after the first two weeks of the program. It did not mean that I "lost" what I had initially "gained." Perhaps I should have said, "initially the gains were great but they began to diminish over the course of 2 weeks."
I really liked the program, but I got sick as in fever sick a few days after it. I figured it was just coincidence so a week or two later I tried it again and again I got a fever and had to take a few days off from work. I'd like to try again, but don't want to get sick again. This sentence is just so I can say again again.