Hi I have been reading alot here latley trying to “soak up” the vast knowledge this board gives but I have a couple of questions. I notice that most programs run about 4-5 weeks before switching up and wanted to know/understand how to extend certain programs longer.
For example if one wanted to do 10x3 for fatloss how would one be able to manipulate it to allow to be used for a lengthy time period. It says to be used for 4 weeks but I highly doubt anyone looking for fatloss and is at a high body fat would be satisfied after 4 weeks.
So basically how can one extend it until one is satisfied with the results enought to move on to something else. I would appreciate if someone could enlighten me on this just for my own knowledge.
I don’t know about 4 weeks, but certainly changing up a scheme will kick start your body. I know if I train in one mode, say 3 sets of 10, then a switch to low rep training kicks my butt. Are you able to add weight to the bar every time? Nearly everytime? How far into the 10x3 are you?
[quote]Italian muscle wrote:
…
For example if one wanted to do 10x3 for fatloss how would one be able to manipulate it to allow to be used for a lengthy time period. It says to be used for 4 weeks but I highly doubt anyone looking for fatloss and is at a high body fat would be satisfied after 4 weeks.
So basically how can one extend it until one is satisfied with the results enought to move on to something else. I would appreciate if someone could enlighten me on this just for my own knowledge. [/quote]
The most basic thing is to unload for a week or two. Firstly, you can take a full week off. Secondly, you can unload by reducing volume and/or intenstity. For example, you do just 5x3 with 1.5 min rest one week, using the same weight as with “full” 10x3.
Additionally, you can cycle the intensity or volume. Take a step back, decrease the weight you’re using, and then work back up to new personal bests. For example, if you just reached new max of 100x10x3 with 1 min rest, but now feel too tired, try something like this:
Week 1 - 90x10x3, not very hard
Week 2 - 97x10x3, challenging but not a killer
Week 3 - 102x10x3, new PR
Of course, you can also substitute exercises. But, be sure to use reasonable replacements. Leg Extension doesn’t measure up to Back Squat, but Front Squats are ok.
Finally, alter the lifting parameters themselves, while still staying true to the original idea. If you used 10x3 with 6RM and 1 min rest, try 15x2, or maybe 5x5 with 10RM and 1 min rest etc.