What are your toughts and expirience with 10x3 scheme, is it good mix of booth worlds but not the best of eather one, what is like compare to low rep strength and high rep hypertrophy work,can you gain good amounth of strenght and size?
Is it total rep range ( to 50) necessary for beginner lifter or can work in lower range of (20 to 30) for hypertrophy?
Im planing to do Chad Waterbury Method with little changes.
10x3
Raised legs spoto bench press
Paused rep back squat
Paused rep front squat
Paused deficit snatch deadlift
4x6
Alternating military press/behind neck press
Alternating T bar rows/bent over rows
High pulls/upright rows
I need your help with one thing, im planing to alter rep-set schemes every 4 weeks staring with 10x3 and 4x6,do you have idea what could work best that is in 15 to 30 total rep range?
3 reps is quite subpar for hypertrophy. Really anything less than 6 reps tends to have pretty diminished effects.
Strength work is best done at 5 or less reps.
I would train your powerlifts like powerlifts and use ideal strength rep-ranges (1-5, typically).
I would train your hypertrophy lifts like hypertrophy lifts and have a rep ranges (6-12 but up to 20).
I’m not sure why you’re focusing on total reps, to be totally honest. Working sets tend to be the metric that most go by, in my experience.
Size gains are mostly determined by how much weight are you gaining, and some hormonal factors.
Strength gains are mostly determined by skill and practice of the movements, alongside with gaining new tissue.
As you can see, i didnt mention which reps or exercises are mostly needed for any of these goals. Why? Well, because the exercise plan, unless someone is trying to make it bad, matters very little.
Every program or every method has some legendary lifters, and 95% of the followers make the same gains as 95% followers of any other method.
You can do 10x3, 3x10, or 30x1… if weight is gained, and progressive overload is met, most people will make pretty similar gains.
I fall more or less in line with @hankthetank89 on this one, although I’ll give a nod to @Andrewgen_Receptors that it wouldn’t be my personal go-to for hypertrophy.
If you like the looks of the Waterbury stuff, get after it. I’d recommend just doing one of his programs, especially as you mentioned being a beginner, vs trying to write one yourself. If you think he knows his business, there’s no reason to start adding complexity at this point. You’ll find out what floats your boat that way.
I’ve done Waterbury’s 10x3 for fat loss. Twice. I liked it.
The first time, I ran it to the letter; the second, I used three weekly workouts instead of two.
I don’t think there’s anything magical about the numer of sets and reps, but I did manage consistent strength gains in a deficit. I like the program, and will probably use it again, simply because with only 30-40 seconds of rest, there’s no time to get in your own head or talk yourself out of anything. You knock out a set, take a few breaths, and do it again.
Also, @TrainForPain makes a great point. You’re probably better off to run the Waterbury Method as written for 6-8 weeks before making any changes.
Coaches hone their programs on lots of clients and have experience most of us lack. They’re better at their job than we are.
Anyhow, curious to see how it goes–I don’t hear much about Waterbury these days.
