[quote]pradaboy wrote:
It’s just hard to decide on a training program with the enormous amount of programs out there.
[/quote]
That’s why I believe in understanding the basic concepts and simply building on that, not jumping on every new program or even worrying about every new program that comes along. I think 10x3 training is a different way of looking at things. I think it may be particularly effective in those who have built a solid base of muscle mass and know what they are capable of. However, this isn’t rocket science.
There are some HUGE people walking around who don’t know shit but how to give this everything they have while in the gym and then go eat. That says a lot.
The biggest factor in your progress is your intensity and consistency when training and eating…not which program you happen to be following.
That doesn’t mean quit learning either because I read a lot. It means learn how to balance your education with the simple concept of just getting out there and doing something…hard and smart.
Oh, and with my above post being said, I still follow the routines here to the “T”.
I personally don’t feel like I know my body well enough to form my own routines or to adjust the routines here, yet.
“Cookie cutter” routines get a lot of flack because no single routine can be ideal for everyone, but a good one can be much better than what most people would be doing without that routine (not ideal, but better).
[quote]pradaboy wrote:
Anyway, I do know my fair share of biology and the anatomy of the human body. 10x3 might be too early for me though, you might be right on that one. It’s just hard to decide on a training program with the enormous amount of programs out there.
[/quote]
My best advice to you would be: Spend a month, read up on all the different training/nutrition programs, and the insight behind them, then create your own program to experiment. I don’t really believe in cookie-cutter programs. They might not necessarily geared towards your needs/goals, and while one program might work fantastic for someone else, it might not work for you. As the old saying holds true, knowledge is power.
[quote]pradaboy wrote:
So I just started on Waterbury’s SOB Training after completing TBT and WM. Today was my first day so I’m doing 10x3, and I’m setting up to start deadlifting when one of the fitness instructors approaches me asking me about my goals, workout program etc.
When I tell him about my 10x3 routine I’m doing today he has a hard time not laughing at me in my face. We go on and on but he’s absolutely convinced there’s no other way to induce hypertrophy than going til muscle failure on exercises. I’m sticking with my 10x3 routine but he keeps blabbing that I won’t grow that way and it’s purely powerlifting style and I’ll end up a fat blob like all powerlifters.
Needless to say I disagree, yet I don’t have the science to back it up. Anyone wanna help me to teach this instructor a valuable lesson?[/quote]
The trainer is an idiot. No one should train to failure except during very specific periods of training where the associated adaptations are necessary. It’s obvious you won’t get fat doing sets of 3, either. Punch him in the face if you can get away with it without getting sued.
In your case, I’d do 4-6 sets of 5-8 in the exercises you’ll be using. It’s a good balance of load and volume, as you’ve done a fair bit of volume for the past while if I’m remembering those programs correctly.
If you’re starting new exercises you’re not familiar with, though, stick with sets of 3-5 reps with something along the lines of your 7 RM to learn it for 10 sets or so until you get the form down pat (a few sessions, one session, a week, whatever it takes). You can obviously up the frequency during the learning period if you have the time. Then go with the 4-6 sets of 5-8 thing.
[quote]SWR-1222D wrote:
Oh, and with my above post being said, I still follow the routines here to the “T”.
I personally don’t feel like I know my body well enough to form my own routines or to adjust the routines here, yet.
“Cookie cutter” routines get a lot of flack because no single routine can be ideal for everyone, but a good one can be much better than what most people would be doing without that routine (not ideal, but better). [/quote]
You don’t know your body well enough to make adjustments to routines!!???
This is exactly what the prof is talking about. You know, orshould know, your body better than anybody else, yet you’ll blindly follow someone elses routine.
I love to gamble, and you sound like one of those guys who calls a 900 number and then puts 500 on what the man says.
You should have a good enough base understanding of your own body and basic physiology to be able to ADAPT a ‘cookie cutter’ routine to best suit your needs and abilities.
You’re right, I think I might have been caught up in trying too much too fast.
I think I’ll follow a simple program similar to Total Body Training for a few weeks, 4 compound exercises and 2 isolation exercises every workout. Keep the sets around 4 with 6 to 8 reps.
BTW I’m not sure if you remember that problem I had with my stomach? Was caused by an acne product my doctor prescribed to me, it increased the rate at which my stomach was emptied so I got hungry very fast all the time. Stupid thing is I had to find this out thru my GF who studies medicine coz my doctor never thought of it.
[quote]Professor X wrote:
pradaboy wrote:
It’s just hard to decide on a training program with the enormous amount of programs out there.
That’s why I believe in understanding the basic concepts and simply building on that, not jumping on every new program or even worrying about every new program that comes along. I think 10x3 training is a different way of looking at things. I think it may be particularly effective in those who have built a solid base of muscle mass and know what they are capable of. However, this isn’t rocket science.
There are some HUGE people walking around who don’t know shit but how to give this everything they have while in the gym and then go eat. That says a lot.
The biggest factor in your progress is your intensity and consistency when training and eating…not which program you happen to be following.
That doesn’t mean quit learning either because I read a lot. It means learn how to balance your education with the simple concept of just getting out there and doing something…hard and smart.[/quote]
The programas are great But I will agree on that hey are not the best for a newbie and total avoidance of failure is not right for a newbiw. Many jump on these program whjer you are to stop one rep shy of failure and really have NO clue what failure is. By actually training to failure on a set or two of higher reps you get a vocabularty with YOU. You learn How to push through where you once would have failed, ECT. after this is figured out only then can you reap the true benefit out of these great programs.
[quote]Phill wrote:
The programas are great But I will agree on that hey are not the best for a newbie and total avoidance of failure is not right for a newbiw. Many jump on these program whjer you are to stop one rep shy of failure and really have NO clue what failure is. By actually training to failure on a set or two of higher reps you get a vocabularty with YOU. You learn How to push through where you once would have failed, ECT. after this is figured out only then can you reap the true benefit out of these great programs.
In short pay your dues.
Just my opinion,
PHill[/quote]
I agree. I had my lifters start by training to failure for the first few workouts. This allowed them to learn what failure felt like and how what the 1-2 reps before failure felt like so they could train to near failure in the future. And you’re not going to be overtraining or causing CNS burnout if you only train like this for a short time. It’s probably not necessary unless you’re truly new to lifting though. You probably have a good idea of where you are now.
If you are lifting heavy - remember the other side of the equation - eat - eat - eat. When you are done eating - eat some more but eat the proper food.
It was an eye opener to me when I finally said, ok Dr. Berardi, I’ll follow what you write on eating. I have never eaten so much in my life, dear God, my co-workers look at me and shake their heads, they must think that I will explode in cube with the amount of food I packing away every 3 hours. But after never really making gains even though I lifted compound movements and busted my behind, I am finally gaining muscle mass, lifting more weight and the body fat is decreasing!
So remember - lift heavy and then eat - and don’t worry about what these “trainers” have to say.
[quote]Professor X wrote:
One other thing that bothers me, much like one other poster who was reading a nutrionist’s book but didn’t even know about gluconeogenesis, some of you are so busy trying to learn the greatest newest training protocol when you have absolutely no sense of the basic concept of how your body works. That is a mistake. You won’t know who is telling you bullshit or giving decent advice if you don’t even understand the basics but can quote SOB’s, TBT’s, ABC’s or any other letter grouping you can think of.[/quote]
I tend to agree. However, I think Chad covers some basic physiology in The Science of 10x3. I think most of the writers here may an effort in putting some basic science stuff in their articles. CT’s Black Book also has some good intro material on muscle physiology.
i think that is right on. i started deadlifting a while back in sets of 3x5 did’nt want to move to fast.
than i built up strength, stiff leged up to 180lbs. and regular maxed out at 315lbs.
okay came back feeling like i could handle 135lbs stiff legged for 3 sets 1 at 20 one at 15 and one at 12reps.
went home feeling great.
by the time 2 weeks passed i could not sit on the pot or get out of bed with out a cane.
i keep a cane next to my bed, just in the case my workout did not agree with me. it happens to me about 1-2 times per year, i just plain over do it.
don’t let those trainers talk you into over doing it, because some of them want to see you in pain. stick with your easy routine because your lowerback is nothing to play with.
[quote]pradaboy wrote:
So I just started on Waterbury’s SOB Training after completing TBT and WM. Today was my first day so I’m doing 10x3, and I’m setting up to start deadlifting when one of the fitness instructors approaches me asking me about my goals, workout program etc.
When I tell him about my 10x3 routine I’m doing today he has a hard time not laughing at me in my face. We go on and on but he’s absolutely convinced there’s no other way to induce hypertrophy than going til muscle failure on exercises. I’m sticking with my 10x3 routine but he keeps blabbing that I won’t grow that way and it’s purely powerlifting style and I’ll end up a fat blob like all powerlifters.
Needless to say I disagree, yet I don’t have the science to back it up. Anyone wanna help me to teach this instructor a valuable lesson?[/quote]
Most Waterbury methods are for intermediate to advanced trainees. To be perfectly honest, TTT would be your best bet till you build up a decent amount of strength.
I was reading on another thread. Maybe it was one of the massive guns programs or something related to that. Someone had suggested for biceps to give them a good pumping to build size. Like instead of using 3 x 10 program with lets say 45 lbs, they suggested using 20 or so until failure. Then repeating until you get something like 200 - 250 reps.