I am looking to add some quick size (muscle) over the next four weeks (about 3 lbs, more would be good) and am interested in using the 10x 3 method. I need to focus my attention on my upper body as I am into my rugby preseaon and legs are getting worked heavy (field work) 3 x a week.
Would it be possible to say set up a program of performing on one day upper push and pull for the vertical (chins and dips) and a few days later for the horizontal (benches and rows)???
My student lifestlye allows for me to sit around and do diddly squat all day and the only other work in the gym i need to do is rotators and neck.
Continue this one day on, two days off for the full four weeks. After that initial rotation you can decide if you want to increase weight or volume on the 10X3 days. ie. increase weight by 2.5 - 5% OR increase to 10X4 and eventually 10X5 keeping the weight the same. Always increase the weight by 2.5-5% on subsequent 5X10 days.