I have a question regarding some of Chad’s methods. Although, for some reason, I cannot get to his articles to read due a problem with this site, I think I know the concept.
If I were to train with the 10 X 3 method, would, or could, I train that style for all of my bodyparts or is that method only used for one lagging bodypart at a time and coventional methods should be used for other parts? Example:
Day 1: Back 10 X 3, Chest 10 X 3
Day 2: Squat 10 X 3, Calf Raise 10 X 3
Day 3: Off
Day 4: Shoulder Press 10 X 3, Barbell Curl 10 X 3, Skull Crushers 10 X 3
Day 5: Off
Day 6: Repeat
Is this too much trauma for the CNS? I would like to try this for a month or so.
Thanks!!
You have it right. Train 10x3 for all body parts throughout the week and training program.
However, I would not set up the program as you have listed. I would spread it out to four days a week, similar to the ABBH training plan. But you could still do it Mon, Wed, Fri, if necessary, and do the fourth workout the following Monday…so you’d be on an 8-day rotation.
Or, a similar plan that CW posted in Men’s Fitness was as follows:
Day 1 (Monday):
Squat 10x3
Dumbbell Romanian Deadlift (stiff-legged deadlift) 10x3
Weighted situps 10x3
Day 2 (Tuesday):
Bench press 10x3
Bentover row 10x3
Dips 10x3
Day 3 (Wednesday):
OFF or moderate cardio
Day 4 (Thursday):
Deadlift 10x3
Front Squat 10x3
Hanging knee raises 10x3
Day 5 (Friday):
Standing shoulder press 10x3
Pullups 10x3
Barbell Curl 10x3
Day 6 & 7:
OFF or moderate cardio
This is a great plan, similar to ABBH and uses the now famous 10x3 method. Stick with a weight that you can do 5-6 perfect reps. Each week, add a rep but use the same weight.
Week 1: 10x3
Week 2: 10x4
Week 3: 10x5
Week 4: RETEST MAXES
Week 5: (start over using heavier weights)