What is a good way to incorporate 10X3 training into a full body routine without over doing it? the abbh program wont really work for me because my gym is often crowded and i dont wana be “that guy” that takes up a few stations at once. i was thinkin jus do 10X3 for 2 exercises a day and do the rest normally. then i will rotate exercises. thanks for any input.
I usually incorporate 10x3 on one of the “big” lifts (squat, deadlift, etc.) at the beginning of my workout. It’s usually the most demanding, so I like to get it out of the way. It is so demanding, and somewhat time consuming with two lifting partners, so we just use 10x3 for one lift.
LJ
What’s wrong with the Waterbury Method? If the gym is crowded, just don’t superset the exercises. It’ll change the work out a little but other than that it’ll be perfect.
Here it is. You owe me 20 push-ups for doing your leg work 
http://www.t-nation.com/readTopic.do;jsessionid=A069E53447A0364E3DE560678AE9BA68.hydra?id=534922
At least you’d be doing something productive! I say hog the station to your heart’s content…
[quote]drm17 wrote:
What is a good way to incorporate 10X3 training into a full body routine without over doing it? the abbh program wont really work for me because my gym is often crowded and i dont wana be “that guy” that takes up a few stations at once. i was thinkin jus do 10X3 for 2 exercises a day and do the rest normally. then i will rotate exercises. thanks for any input.[/quote]
So what if you’re “that guy”, your not in the gym to make friends or to care about what poeple will think of you, you’re there for one reason : reach your goal.
I’ve been having nice success using 8X3 on the first exercise of each workout. I alternate between back, legs, and chest; the rest of the workout is 6X4, or 5X5, etc. On the 8X3 exercise I add in a “feeder set” after 4 or 5 8X3 sets; the feeder set is 12 reps. This gives you added volume for one body part/per workout, and increases blood flow and nutrient delivery to that muscle. I’ll do a total of 4 or 5 exercises per workout.
I’ve been using this basic scheme for PCT, and have found that, at least for me, it maintains my gains from the cycle better than higher rep workouts and adds a great deal of density and hardness to my muscles–there’s a real qualitative difference in the appearance of your muscles when you train heavy with lower reps. Not to mention the strength gains!
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