Hi all. I’ve recently come across the Waterbury method (I know this is quite old now!), and really loving to discovery of 10x3 sets.
My primary goal now is fat loss. I am a female at 25% bf and looking to get down to around 18-20%.
Has anyone successfully used the original Waterbury method ( The Waterbury Method ) for fat loss, or would you suggest the modified version that Waterbury put out ( 10 x 3 For Fat Loss ) that only recommends lifting twice a week.
I am in a calorie deficit of around 400-500 a day, and seem to be coping OK on the original one at the moment, but haven’t only been doing it a week. Will I still get good fat loss results on the original, or am I better off doing the modified one?
Thanks
Have you been running the program for a little while? And if so, how are the results coming? If they are good, keep doing what you’re doing.
If you are just getting started, I’m afraid I don’t have the perfect answer for you. I have done the Waterbury program, and I liked it a lot. 10 x 3 on the big lifts is fun and hard, and it does get you strong. But I was already lean, so I cannot comment on that.
But many, many women who have their diet dialed in and get on a super strength program find they can steadily lose weight/fat as they get stronger and gain muscle. So if you like the program and/or are already seeing some results, just keep doing the program. It’s possible it might not be the quickest way to shed body fat, but I don’t think taking the quickest route to getting lean is always the healthiest. Just my opinion.
Oh, and if you wanted to do a little more in terms of fat loss, you could always add some fasted cardio in the mornings. Just getting out for a brisk walk first thing in the day can have a great impact on fat loss without any impact on strength and muscle gains.
Good luck.
I ran 10x3 . It was modified. But id say it more followed the fast loss method than not.
I start at 75 percent of max. And recommend doing so.
I also incorporated 1 min timed rest. Which when fat loss is the goal I again recommend. The first two weeks may have you questioning life…but youll adapt and realize how shitty your conditioning was before.
My run on it was more laid out like the reg 10x3 method you posted…but percentages like the fat loss version
The original method has no deadlifting. Just romanian stiff legs one day/glutes hams another. Which for me was a major mod. I ran 10x3 for barbell deads. And 4x6 for barbell stiff leggeds- I at least recommend doing these even if you dont deadlift.
With strength as more of a goal and merely using the fat loss percentages- I dropped to and held many year lows for me- bodyweight. So I believe it can/does work.
On the 4x6 stuff start light. I too misjudged how 10x3 would effect these afterwards.